10 Surprising Weight Loss Facts


maxresdefault-2Here is something a bit different for you today I decided to forgo the usual bootcamp related posts and go with some interesting Weight loss facts

Working out and staying active is a lifestyle choice, yet there are always those who would rather fast-track the process instead of staying committed to a healthy lifestyle and losing the weight gradually.

Those wanting to fast-track usually get caught up in the unhealthy ‘healthy’ ways of losing weight, thinking they know what’s best, however that’s usually not the case.

Here are 10 surprising fitness facts that just might rock your whole weight loss world and make you rethink the ways in which you are going about your healthy lifestyle.

The Top Ten

#10 Your body burns more calories in the 23 hours it’s not exercising than in the 1 hour in which it is.

#9 You CAN eat anything and still be losing your weight. However, ‘weight’ does not always equal fat, it can mean muscle too and muscle is something you don’t want to lose when you are trying to lose weight.

#8 Whole grain bread, or whole wheat bread, is still considered a processed food.

#7 A junk food diet is not more affordable than eating healthy, you just need to know where to shop and what to buy.

#6 Gym membership prices are negotiable. You just need to get up the courage to haggle. On that note, you also don’t need a gym membership to be able to stay in shape or even maintain a regular strength training routine.

#5 80% of people who begin a new workout routine will eventually quit that routine.

#4 Muscle doesn’t weigh more than fat, it is just more dense than it.

#3 The more muscle you have is directly proportionate to how many calories your body will burn while in rest mode.

#2 You cannot get killer abs solely by doing ab exercises. Killer abs come from a well-rounded workout routine paired with a consistent and healthy diet.

#1 A healthy lifestyle is not a physical challenge, it’s a mental challenge. Stay strong mentally and you will reap the physical benefits of staying on track and motivated in your workouts.

While maintaining a regular healthy lifestyle can seem like a uphill battle some days, it is those days that ultimately make you stronger and even more committed to maintaining your new lifestyle.

And if you do drop the ball and slip up try to not get discouraged and guilt yourself, guilt is one of the worst motivating factors in trying to lose weight. Instead try a little positive reinforcement, it is by far the best motivator and will help you stay on track.


Vanessa is a skincare blogging babe whose work can be found on websites all around cyberland, including this review on Pai Skincare, as well as various other skincare brands. The best part about her job? She has amazing skin!


The Benefits of Fitness in Your Forties And Beyond


bodybuilder-big-muscle-desktop-wallpaperThe following post was writing by Dr. David Smithson, Birmingham bioidentical hormone doctor. Dr. Smithson is part of the BodyLogicMD national network of bioidentical hormone doctors, who use a more natural hormone replacement therapy to help individual achieve natural hormone balance.

When it comes to fitness and aging, there is a common misconception circulating – many people believe that as they age, fitness becomes less and less important and more and more impossible. This concept could not be further from the truth. Maintaining physical fitness throughout the lifespan is extremely important and can improve life throughout each decade. On the other hand, older individuals who have never worked out, but are considering adding physical activity to their regimen, will reap greater benefits than more youthful exercisers.

Exercise is one of the few ways you can turn back the clock naturally from the inside out. In your teens, twenties and for the most part, thirties, your body functions optimally – physical activity and balanced nutrition enhance the natural function and appearance of the body.  As we age, however, exercise and nutrition begin to fill in the gaps that aging has created.

For example, at the age of 20, a man’s growth hormone levels begin a steady decline at a rate of approximately 14 percent every 10 years. By the time most men reach their mid-life crisis, they have lost nearly half of their growth hormones. Symptoms of this decline include increased body fat, depression, muscle atrophy, hair loss and fatigue. In women, a similar decline occurs, but at a less steady rate. Menopause or a hysterectomy can cause women to lose important hormones like estrogen and progesterone virtually overnight – causing the classic symptoms associated with menopause, like hot flashes, mood swings, anxiety, hair loss, poor sleep or fatigue

Strength training promotes levels of growth hormone, which also stimulates an increase in testosterone. For a man over 40, this can mean increased muscle mass, easier weight management and even improved libido. For women, lifting weights, even light weights, can sustain bone density and ward off osteoporosis.  When it comes to aging gracefully, resistance training will decrease the likelihood of slips, falls and debilitating bone fractures.

Cardiovascular exercise is beneficial for both sexes. Women generally find the cardio portion of the gym as their safety zone, but a relaxed ride on the recumbent bike will not give you the disease-fighting benefits that a vigorous glide on the elliptical or steady jog on the treadmill will. Men should mix up their weight routine with some intense cardio as well. Cardiovascular activity improves circulation, enhances libido, improves immunity and keeps your heart strong and healthy.

Stretching and flexibility training has gained popularity since Yoga and Pilates became more mainstream, but the population at large is still vastly lacking flexibility. Dynamic stretching before a workout and static stretching after a workout can reduce muscle soreness and reduce your risk of injury, certain types of arthritis and enhance posture.

Balancing your hormones can make your workouts easier and allow you to get the most out of your efforts.  Many of the aches and pains that keep us from participating in physical activity as we age are related to low levels of hormones.  A hormone specialist can help you assess your current levels and develop a plan to achieve natural hormone balance that includes gradual routine physical activity – coupled with hormone replacement therapy – regardless of your age.

Talk to your doctor before beginning a new exercise program. Start with the basics and then slowly begin training to condition your body to handle more rigorous activity and improve your abilities in all areas of activity like cardiovascular endurance, strength, and flexibility.


Fitness Bootcamp-How to Select the Right King of Sport Bra


zuhgkukFitness Bootcamp choosing a sports braWhen it comes to exercising you wouldn’t wear a pair of jeans or flip-flops would you?  So it is important that when exercising you wear the right sort of bra.   Any sort of physical activity you perform including the exercises you do at a fitness bootcamp are strenuous and will cause your breasts to bounce.   Unfortunately by wearing a normal bra you won’t provide your breasts with the support that they need.

If your breasts aren’t provided with the right level of support when exercising then eventually they may begin to stretch and sag.   This will only cause you discomfort when exercising.   Plus also your breasts are going to rub against the skin surrounding them and possibly each other so that this could in turn lead to you suffering from pain where chafing has occurred.   Wearing a sports bra will ensure that issues like this can be avoided, plus a good one will help to ensure that moisture is wicked away from your skin

Of course with so many different kinds of sports bras now available how do you decide which one is right for you?   It is important when shopping for such items that they meet the following

  1. Make sure that there is some separation between each of the bras cups. For those of you have large breasts, which are a cup, size C or bigger make sure that your sports bra has two separate cups with a divider between.   Also look for ones that are underwired, as these will offer your breasts even more support.   Plus look for bras for doing sports activities in that have a wide band around the chest
  1. For us women who have smaller breasts then opt for a compression sports bra. These are pretty sturdy and will be made of breathable fabric to prevent the build up of moisture. Unlike the bras made for larger breasted women these type will not have hooks at the back.  Instead to put them on you simply slide them over your head.
  1. The next thing to be looking at is the width of the straps. Ideally look for sports bras that you can wear when doing exercises at the fitness bootcamp you attend that are wide.   This should make them feel more comfortable when being worn on your shoulders.   Also make sure that they are not made of a stretchy or elastic material as they could cause damage as you move
  1. Look carefully at the location of the bras seams. You must make sure that they are not located in positions where they are likely to cause rubbing or chafing to areas of the skin as you exercise.   Ideally the seams should be situated in locations that will not bother you as you workout.
  1. Finally when it comes to buying your sports bra make sure that the one you select allows for some stretching so that they fit around and over your breasts comfortably. However the bra shouldn’t be able to stretch up or down or shouldn’t allow your breasts to bounce around

Above we have offered some advice about how to go about selecting the right sports bra.   We would recommend that you try on several different makes and sizes before you purchase.   This will then ensure that you are able to concentrate better on the exercises during your fitness bootcamp program.

We hope you found this article useful be sure to checo out more of out fitness bootcamp relates articles on the home page


What to Expect When You Go To Fitness Bootcamp


be-awesome-today620Have you begun to notice that your workouts at the gym don’t seem to keep you as motivated as they did?   Do you find that you are struggling to even get your gym kit together?   Well if you are now may be the time to consider signing up for a fitness bootcamp.

This type of workout has become extremely popular in recent years and is down to the fact that it is much more challenging.   Okay the name is somewhat intimidating but as you will soon discover there really isn’t anything to lose other than those extra few pounds you may have gained.

So what can you expect from attending a Fitness Bootcamp ?

  1. Well firstly never expect to be doing the same workout over and over again. This type of workout involves a great deal of variety, as you are required to complete a number of different exercises. Some of which require the use of equipment such as dumbbells, jump ropes and resistance bands.
  1. Secondly the way in which you need to warm up varies it is much more energetic yet no use of traditional gym equipment such as treadmills is involved. Instead you will be taught how to use bench jumps and burpees to raise your heart rate and bring your conditioning to a totally different level.   Plus you will also be shown the correct way to cool down after your workout.   This helps to ensure that you remain flexible as well as increasing blood flow around the body so you are much less likely to cause injury to yourself.

To see a real fitness bootcamp in action and some of the results you can achieve check out this youtube video from Fit Body BootCamp The good stuff starts at 1:04 and will show you exactly what to expect.

  1. Any fitness bootcamp is one that challenges your whole body so it becomes much tighter and toned. Instead of you struggling to remember various exercises you would do in the gym your instructor will guide you through a set of exercises that is working your body as whole.
  1. With this form of workout you won’t always be working on your own. There are certain exercises within the bootcamp that are designed to be carried out in pairs or in groups.   Not only will this help to ensure that you do actually finish the workout but will also help you in remaining motivated when doing the exercises.
  1. Finally you will be shown by your instructors how to do any new exercises correctly. First off the instructor will show you how to perform the exercise taking it one step at a time.   Then when you actually try to perform it yourself they will spend time coming round to ensure that your form is correct and so ensuring that you are doing the exercise properly.

Along with the above you can also expect to lose those inches from around your waist as well as increase muscle tone.   Plus by joining a fitness bootcamp you will start to see your energy levels improve and this in turn is going to help you burn off calories much more quickly.   In some cases where you are working out very vigorously during one session you could end up burning as many as 1,000 calories.


Fitness Bootcamp-Do Some Research First


dennis-wolf-wallpaper-miniAttending one of the many fitness bootcamps available today is a great way of losing weight quickly.  However it is still important that you do some research into the various ones available so that you can choose the fitness bootcamp  that is right for you.   This will help to ensure that you then get the most out of it and will help you to achieve your goals.   In this article we cover some of the things to be looking at when you do your research.

  1. The first thing you need to understand when it comes to comparing various different fitness bootcamps is they may not always employ the best instructors. When looking at what the bootcamp has to offer look to see what training the instructors have undertaken and what qualifications they have received

Often what you find with these types of fitness bootcamp exercise programs that have been set up by a local fitness instructor is that they obtain materials regarding setting up such a business.   Then they think that applying what is provided in this material will help them to get their business up and running.

The problem with instructors taking this kind of approach when setting up a fitness bootcamp is that they don’t really design programs to meet the individual needs of those participating in them.   So of course even when you do their course which looks great on paper you will find that you have very little to show for it at the end.   Therefore make sure you choose one where the instructors will undergo specialized training and once they have completed this will be provided with certificates.   Plus as you are looking to lose weight make sure that you choose a fitness bootcamp program that has been designed for this specific purpose.

  1. As with instructors when choosing such a program the workouts involved aren’t all the same. Ideally you want to be looking for the kind of program where it has been proven to work as it has been used for some time.   This clearly shows that the instructors have experience in this type of workout regime and so will be able to tailor the program in order to meet your particular requirements the best.

Of course you may find that there are only a few such programs available in your area, which you can attend.   Again it is important to look closely what specialist training the instructors on these courses have undertaken.   If they haven’t undertaken any then of course it would be much wiser to avoid such fitness bootcamps.

  1. Finally when it comes to choosing the right fitness bootcamp look for one that offers a great deal of variety to the workout regime. If the workouts can be altered to allow some more challenge then this will not only help you to remain motivated but will also help you to remain focused on what you want to achieve.

So don’t rush at joining the first fitness bootcamp program you come across because it is affordable.   Remember to take into account what it is you want to achieve by attending one.


Diabetes and Exercise: Ideas to Get You Moving


shawn-rhoden-wallpaper-miniIf you have diabetes, your doctor may have been telling you for ages: You need to exercise more. Physical activity helps control blood sugar and cuts your risk of heart problems and other diabetes complications. But knowing that you’re supposed to exercise doesn’t make it easier to do it.

On top of the problems that everybody has sticking to an exercise plan — busy schedules, families, work — diabetes itself creates barriers to staying fit. Diabetes complications such as nerve damage, foot problems, eye disease, and fatigue can all make exercise harder.

What can you do? How can someone with diabetes who’s never liked exercise much start getting fit? Here are some exercise ideas for people with diabetes, no matter what shape they’re in.


According to experts, people with diabetes should ultimately aim for:

150 minutes or more of aerobic exercise each week. Studies have shown that regular physical activities such as aerobic exercise can make insulin work better, lower blood sugar, and may reduce the risk of diabetes complications such as heart attacks. Brisk walks, biking, tennis, or anything else that gets your heart rate up are great.

2 to 3 sessions of strength training each week. The more muscle mass you have, the better your body is at processing blood sugar. Muscle also burns more calories than fat. Lifting weights, calisthenics, and resistance exercises will help.

If you haven’t been working out, 150 minutes may sound like an awful lot of exercise. Don’t get intimidated — instead, divide it up. For example, that’s 30 minutes, 5 days a week. And you don’t have to do the 30 minutes all at once. Exercise for 10 minutes in the morning, 10 minutes at lunch, and 10 minutes in the evening, and you’ve got 30 minutes total.

And if you’re just starting out? Any exercise at all is good for you, even if you only do it for 5 or 10 minutes a day. Once you’re used to that, gradually increase the amount of daily exercise.

If you have diabetes and haven’t been exercising, it’s a good idea to talk to your doctor before starting a regular exercise program.


Unless your doctor tells you otherwise, just about any activity that gets your heart rate up or builds strength is a good idea. Anything from line dancing to table tennis can work. Here are a few to try.

Walk more — briskly. For most people with diabetes, walking is a great choice. It’s easy. You can do it anywhere. You don’t need any equipment beyond a good pair of sneakers. However, if you have foot problems from diabetes, your doctor may recommend minimizing the time you spend on your feet.

Get off your feet. If you have poor circulation and nerve damage, opt for low-impact exercises to protect your feet from injury. Swimming and stationary biking are both good choices.

Consider tai chi or yoga. Some studies show that both are effective ways to lower blood sugar in people with type 2 diabetes. They also help reduce stress as well.

Be safe when weight-lifting. Starting a weight training program may have a big impact on your glucose levels and how you feel. You want your routine to involve major muscle groups in the upper and lower parts of your body and your core. One warning: in some people with vision damage related to diabetes, heavy weight lifting can injure blood vessels in the eyes. If you have vision problems from diabetes, talk to a doctor before you start lifting weights.


Start slowly. If you haven’t exercised in a while, begin with just 5 to 10 minutes a day. Build up by adding a few minutes or repetitions each week.

Increase daily activity. Exercise doesn’t only happen when you’re suited up in workout gear. Add a little extra activity during the day whenever you can. Take the stairs instead of the elevator. Deliberately park farther away from the supermarket entrance. Take a roundabout route into the house. Any extra movement counts.

Relax, actively. You don’t have to choose between exercise and TV. Set up a home treadmill, stationary bike, or exercise mat in front of the TV. Choose a couple of shows that you watch only when you’re exercising. Viewing just one movie a week while working out — in installments — would take up most of your 150 minutes of aerobic exercise.

Multitask. It’s not only TV time that can double up as physical activity. Call a friend or relative when you’re on a walk. Dedicate time on an exercise bike to reading a book or favorite magazine.

If you hate exercise, think about why. Write down the five things you like least about exercise. Then figure out some answers. If it’s boring or isolating, join a class or go on walks with a friend. If you hate the gym scene, exercise at home. If you’re uncomfortable during exercise, try dropping down to a less demanding workout for now.


Exercising with diabetes does mean that you need to take some extra precautions.

Talk to your doctor first before starting an exercise routine. He or she may have some specific advice about the best approach.

Hydrate. You lose water when you exercise, and that can upset your blood sugar levels. It’s important to drink water before, during, and after aerobic exercise to make up for what you’re losing.

Protect your feet. Because nerve damage and circulation problems from diabetes can lead to foot injuries, be careful. Get a good pair of comfortable sneakers. Before and after exercise, check your feet for any sores, blisters, or other signs of irritation. If you notice any, get treatment right away.

Ask your doctor if you should check your blood sugar before, during, or after exercise. Find out what levels are too low and too high for exercising safely, and how to treat signs of low blood sugar.

Watch the thermometer. If it’s very hot or cold, pay special attention to your blood sugar. Your body uses insulin differently at extreme temperatures.

Wear a medical identification tag. Wear a tag like MedicAlert or carry an identification card that states you have diabetes.

Keep a snack handy. Have a snack with you in case your blood sugar level drops low while you’re exercising.

Check for ketones. If you have type 1 diabetes, do not exercise if your blood sugar is greater than 250 mg/dL and your ketones are positive. This could indicate that you have low insulin levels and exercise will cause an increase in your blood sugar.


It happens to a lot of us: You think you’ve finally found an exercise routine you can stick with forever. At last you’ll be in shape, you think. Then, a few weeks or months later, the routine fizzles out — and the yoga mat, squash racquet, or Rollerblades sit forsaken in the garage.



When this happens, don’t get down on yourself — or give up. If you have diabetes, physical activity is just too important for your health. As soon as you feel yourself getting bored with a routine, try something else.

Some people seem to be wired to jog five times a week for their whole lives, rain or shine. The rest of us aren’t. That’s nothing to be ashamed of — you may just need more variety. Keep trying new things to make physical activity interesting. That could be your key to better health and good diabetes control.


Working Out Without Result? Five Mistakes You Could Be Making and How to Avoid Them


train-bodybuilding-quote-wallpaper-motivationGetting out of bed to go to the gym is agonizing at best. You’re lying there, perfectly comfortable and warm when the wretched alarm goes off. You drag yourself out of bed and barely make it to your closet, let alone the car. You grab a protein bar on your way out and you start to wonder why no one has invented an IV drip for coffee yet.

Somehow you push yourself to work out-because surely this torture will pay off.

The next day you step on the scale.

And nothing.

“Wait, did I gain a half pound?! That’s not fair; I did everything right!”

Unfortunately, when it comes to weight loss, there’s no A for effort. You could be making some common exercise mistakes and not even know it. The good news is that they’re easily fixed. Here are five to turn around.

Mistake 1: Not setting goals

Working out without a goal in mind is like going for a road trip without a map. Sure, you might end up at the same place, but it will take you a lot longer to get there.

“Goal-setting is an effective and easy-to-use technique for promoting behavioral change,” says Jessica Matthews, continuing education coordinator and academy exercise scientist for the American Council on Exercise. “Make sure your goals are specific, measurable and attainable. Avoid setting goals that are negative or unrealistic. And don’t set too many at once.”

Mistake 2: Doing the same routine over and over … and over

Think that if your exercise regimen works there’s no reason to mess with it? Think again. “Variation is important for both physiological and psychological reasons,” Matthews says. “Psychologically, varying your program will help combat boredom. Physiologically, it’s imperative to change up workout routines to continue to make gains and avoid plateaus.”

You don’t have to start at square one to benefit. Changing even one aspect of your routine – such as the number of sets you do, the muscle groups you work or the intensity you sustain – can go a long way.

Mistake 3: Losing motivation

Just because you go to the gym regularly doesn’t mean you are motivated. In fact, “when a workout becomes monotonous, you’re more likely to train with less passion and intensity,” Matthews says. Mixing up your routine will help. Other ideas for staying motivated include enacting the buddy system, enrolling in a group class and rewarding yourself for progress. Just don’t do it with food.

Mistake 4: Not lifting weights

You want to lose weight, not bulk up, so weightlifting is a waste of time, right? Wrong. Strength training benefits your body twofold. First, you burn calories during the actual exercise. (Hint: Don’t simply rest between sets; hop on a different machine while you wait.) And second, you continue to burn calories well after you’ve left the gym while your muscles work to repair themselves.

Mistake 5: Overcompensating calories in for calories out

You’re working out regularly, so you should be able to eat whatever you want, right? Not so fast. People often assume they’re burning more calories during a workout than they actually are. So don’t allow yourself to eat more and think, “It’s OK, I’ll hit the gym extra hard tomorrow.” Keep your diet in check, and you’ll see results in no time.

– By Shelley Flannery

Massage Envy Magazine Spring 2011

Download PDF of Magazine

Get Personal

Need a little motivation or having trouble committing to a fitness routine? Hire a personal trainer to get you started. If you don’t want a big financial commitment, sign up for one session or ask if you can go half and half with a friend. Use the time wisely and inquire about your goals and proper technique.

Make No Mistake About Massage

Whether you’re just starting to exercise or you’ve been at it for years, you may be sore after hitting the gym. Sports Massage therapy can relieve muscle soreness and inflammation that can occur as the result of exercising.

Massage is also beneficial in improving flexibility and range of motion, which can actually help you perform better and make your body less prone to injury at the gym.

Looser muscles, joints and tendons are less likely to snap under pressure. Massage helps stimulate the production of the body’s natural joint lubricants, making stretching and movement in general easier.



Travel Fit Excereis Tips for On-The-Road Workouts


7s2hjheWoman exercising

If you travel a lot, you know full well how difficult it can be to maintain your fitness routine. Many of us opt out of exercise when we’re away from home, assuring ourselves that we’ll get back into our groove when we return. But there are two flaws to this thinking: (1) when we’re on the road, we need energy and stamina more than ever—working out can provide that; (2) once we’ve slipped out of our regular routine, it’s hard to return to it.

My answer? Work out no matter where you are. Also, try exercising in the morning, so you can be assured that it gets done. Plus, an a.m. workout is great for boosting your metabolism during the day!

Fitness Videos

Most hotel rooms come equipped with DVD players, and fitness videos can be very motivational. Ask ahead, and if the hotel doesn’t provide one, bring a portable player along. Here are a few DVDs that are great for the busy traveler:

Those with limited time will love Noelle’s Perfect Fitness Travel Workout ($9.95). The workout is a quick 15 minutes of low-impact strength training and toning that only requires an exercise band and small ball (you can use a child’s inflatable beach ball).

Woman using resistance bandThe 25-minute fitness routine BusyFit ($32.53) requires weights. Most hotels will provide in-room weights if you ask for them. But if not, the workouts can be modified for use with resistance bands, which don’t take much room to pack. “This
focused workout contains 10 exercises that
address both major muscle groups and assisters,” the company says. “It is strategically designed to get results, allowing the body
to respond favorably in the shortest amount of workout time.”

If you want to get outside but don’t want to run, pro trainer and exercise physiologist Joey Atlas has a great free YouTube playground video. It provides some truly unique exercises that make for a fun but effective outdoor workout. Atlas also has a number of excellent e-videos for purchase on his site.

Self-Guided Fitness

If you prefer to work at your own pace (without someone pushing you along via your TV), check out personal trainer Adrian Garce’s personal trainer Adrian Garcefantastic, weight-free 30-minute workout. Garce specializes in personalized training programs for people of all fitness levels.

Master trainer and fitness writer Shaun Zetlin suggests doing interval training using moves like jumping jacks, push-ups and planks, which can be performed in any hotel room. “Most people do not realize that using their own body weight when performing intervals can be extremely beneficial,” Zetlin says. “This is a valuable method to develop more speed and progress.”

The Angel on Your Shoulder

We all have our own barriers when it comes to sticking to a fitness routine. If yours is motivation, here are two great solutions for you:

FitOrbit is a subscription site ($40 a month; first 30 days free) giving you access to online personal trainers and individual fitness and nutrition programs, plus 24/7 standby support for those moments when you are really wavering. You even get to choose your trainer, so you can be sure he or she is a good fit. Based on your location, your trainer will adapt your exercises and nutrition plan. (Save up to 40 percent with RetailMeNot’s FitOrbit coupons!)7s2hjhe

This is a fun (and free) extra. Each morning, Daily Challenge sends you an e-mail with an attainable challenge to be completed that day. Some assignments are about fitness, while others are related to well-being.


Feel the Burn……In 10 Minuts [Infographic]


1xrudilAfter a long hard day at the office a lot of people don’t have the time or the energy for an intense work out session.  If a person can find ten minutes a day, they can slowly make steps to a healthier life. Doing ten minutes of kettle bell training can burn 200 calories and running for the same amount of time can burn 160. Even cleaning for ten minutes can burn 28 calories, not a lot but every little bit helps.

Exercising only ten minutes a day may seem like a little step, but there are foods and drinks that can increase metabolic activity and burn even more calories. For example, drinking water can help increase metabolic activity by 30%, even drinking coffee can increase it by 10%.

10 Minutes of Exercise + Healthy Eating

If a person can only find ten minutes a day to exercise, it helps. Combine that with healthy eating a person can slowly but surely enjoy a healthier life. Check out these creative tips on getting an effective 10 minute workout.

This infographic is brought to you by QuickQuid.

Author: Jacob Taylor

Jacob is a creative writing major with a love for finance, home design and technology with an undergraduate deg


Top Tips for Prenatal Exercise


bodybuilder-wallpapers-3If you enjoy working out, you won’t want to stop just because you’re pregnant. When I learned I was expecting my first child, I was ready to maintain my current workouts without slowing down. I was determined not to get stretch marks or gain too much weight and figured that if I continued my exercise routine throughout pregnancy, I wouldn’t have much work to do after the baby was born. That was a bit too optimistic.

Why You Should Exercise

Working out during pregnancy allows you to maintain a good level of health and fitness, which can help you during pregnancy and beyond. Realistic goals are important—now is not the time for losing pounds or inches, nor is it the time to try new things. If you’ve been exercising for a while, you should be able to continue with your doctor’s consent. If you don’t normally exercise, it’s important to keep your workouts basic.

“The big thing I tell women is that pregnancy is not the time to all of a sudden begin an exercise program,” says Dr. Robert Atlas, MD, of Mercy Medical Center in Baltimore, Maryland. “If they enter pregnancy with a program that is fine, however to enter not doing anything and think this is the time to do heavy exercises is wrong.”

Depending on your current level of fitness, your prenatal workouts will vary. If you are a runner, you can continue to run at a pace that suits you. Your body will be the determining factor—if it doesn’t want to go for 45 minutes anymore, it will tell you. If you didn’t run before pregnancy, now is not the time to start. Stick to walking on the treadmill, recumbent cycling, or another form of non-ballistic exercise. Swimming is always a good choice as it keeps your body cool and your joints won’t take a beating. Don’t forget that you are still expending energy—stay hydrated before and after any type of aerobic exercise.

What Should You Avoid?

The popular stair climber cardio machine should not be your first choice for exercise, according to Dr. Atlas. He says that pregnant women are already becoming clumsier, and being on a moving machine that requires balance is not the safest way to exercise.