Give Importance to Health and Fitness and Get Success in Life

In the recent decade the importance of health and fitness has been increased to a greater extent. In today’s era physical health is of utmost importance. Reducing those extra kilos helps you look better and the good news is you do not need to just rely on doctors or medicines in order to get your desired looks. Here I would like to comment that gaining the perfect health or in other words reducing weight is not an easy task. But once you have done that you surely cherish as well as show off your physical health.

We can make out the importance of health and fitness with the increase of spas, health clubs, fitness equipments, exercise programs, nutritional supplements, etc in today’s day to day life. These facilities provide fitness to not only men’s health but also to women’s health. The demands of these facilities are increased as everyone wants to be fit and participate actively in chosen day to day activities. Also today’s generation looks forward for an active lifestyle once they retire. Here I would like to comment that good health is a result of constant efforts and it takes years to get that desired health and fitness. It’s really dumb if you try to repair the damage after it’s done.

Also when it comes to health and fitness the most common question asked is how can one tighten or tone muscles. Now the muscles can either be of hands or legs or stomach. Here I would like to comment that in order to reduce some muscles one needs to tone the muscles of entire body. You can never reduce or tone muscles of one specific body part. One needs to do some cardiovascular activities in order to reduce or burn those extra fats. Now the question is what is a cardiovascular activity? Jumping rope, jogging, swimming, walking, step aerobics, etc. all these are cardiovascular activities. Always remember never start a cardiovascular activity as a standalone as you also need some strength training exercises. The strength training exercises helps you to tone as well as build muscle mass for your concerned areas.

Also there is a common reason given by people when asked why they aren’t working out. And the reason is that they don’t have enough time to do so. Here the only thing one needs to understand is that the day you give health and fitness priority in your daily schedule you will yourself find time for it. We need to understand that you will not have to invest large time in order to get huge rewards for your health and fitness. You just need to give several hours each week and you can see the results. You just need to find out an effective as well as efficient work out plan. Any exercise that you think best suites your schedule you can do that. Hope I inspire you to work out at least an hour a day.

The Effect of Cholesterol Levels on Health and Fitness

Though it is often mentioned about how bad cholesterol is and how it affects heart health, cholesterol is actually a vital part of how a body functions. Cholesterol is a fat produced by the liver. The body does not require any helping creating cholesterol. Outside cholesterol is produced by the foods we eat, mainly meat and dairy products, along with shellfish. Plant based foods are for the most part, cholesterol free. The problem with health and fitness occurs when excess cholesterol accumulates within the body and causes a narrowing of the arteries. There are steps that can be taken to reduce bad cholesterol intake and up the good kind. Yes, there is actually good cholesterol.

There is LDL cholesterol and HDL cholesterol. Low-density lipoprotein carries the stigma of ‘bad’ cholesterol. High blood cholesterol is relatively symptom free, so most are unaware of the dangers lurking within their bodies. In high levels, cholesterol builds up in arteries making one susceptible to heart disease, as well as other maladies, affecting health and fitness. High-density lipoprotein is the ‘good’ cholesterol. It carries cholesterol to the liver. The liver then processes the cholesterol, removing it.

Factors that raise LDL are often the same things that are advertised as bad for health in general. This includes smoking, eating foods containing saturated fats, inactivity, and weight gain. The reason smoking is dangerous is that it actually lowers the good cholesterol or HDL. Those that are not smokers, but are victims of secondhand smoke also end up with lowered HDL. Foods high in fat, especially saturated and trans fats, cause LDL levels to spike. Inactivity contributes to high blood cholesterol by not only raising the bad cholesterol, but also lowering the levels of good cholesterol. This is all detrimental to health and fitness.

All that being said health and fitness can be improved with reducing LDL and raising HDL cholesterol levels. It is important therefore to select the best diet program to improve good cholesterol levels and reduce bad cholesterol. Medication can be used, but most can follow a simple plan to lower all but the most stubborn cholesterol levels. These steps include common sense behaviors such as eating the right foods, taking the time to exercise, and quitting smoking. Oatmeal has been used in studies to show its effect on high cholesterol. This fiber rich food acts as a broom, sweeping cholesterol away. Foods high in omega fatty acids, such as flax seed, walnuts, and olive oil are all known to enhance good cholesterol levels. Nuts and oil are high in fat, so moderation is key. Exercise raises endorphins, but it also raises HDL levels, while minimizing LDL levels and improving heart health. There are plenty of ways to ruin the body, but small changes can bring about great health. Selecting the best diet program to help bring about these small changes is paramount

Inspirational Musings on Health and Fitness

Imagine! It is actually possible that you were never meant to be a size 6.

Next time you’re at a family gathering, take a good look at those you are most closely related to. Are all of them perfectly built and shaped? Do all of them fit the image of the ideal human? On the scale of health and fitness are they all a ten, or are they like you, a perfect six and a half? Perhaps they are exactly as they were meant to be. Perhaps you also turned out just like the rest of the family, a perfect almost seven.

The first consideration in any fitness program must be an honest evaluation of your health and fitness level coupled with realistic expectations for change.

Would it not be wonderful if the media broadcast those ideas daily and everywhere, instead of trying to make us all the same?. What’s right for one person is not necessarily so for all. We do not all fit the same mold, and neither should we be expected to do so.

The second consideration in your efforts to lose weight and increase fitness is patience with yourself.

If that honest look in the mirror did say that a little less weight might not be a bad idea, then make it truly an honest evaluation, and make your expectations ‘fit the crime.’ Don’t fall for the unrealistic and quite frankly unhealthy quick weight loss diet trap. Depending on what you decide, realize that any extra weight took a while to grow on you. Similarly, it is going to take a while to take leave of it.

The third consideration is a realistic evaluation of the advertising which bombards us on a daily basis.

Are you tempted to buy every magazine that promises to reveal the latest diet secrets? Do you stop dead in your tracks when you see a new ‘fat burning’ supplement being advertised? Do you give the media generally far more credibility than they deserve? Ask yourself how often you have come across a seemingly informative article that was really an advertisement.

You have always known, of course, that the advertisers pay the media’s bills. Has it occurred to you, though, that those same media may not at the same time be prepared to report truthfully any damaging or contradicting information which may have come to light about an advertiser’s product? Occasionally we do hear sentences like, ‘the opinions expressed are not necessarily the opinions of the broadcaster,’ but it never hurts to do your own due diligence. There is good information out there. You just need to look for it.

Optimum Men’s Health and Fitness Guide – The Ultimate Men’s Fitness Tips

Finding the perfect balance of mens health and fitness is a daunting task these days. There are so many so called “fitness experts” telling you one thing, while the others tell you differently. So what men’s fitness tips are really proven to enhance a man’s life?

Let’s take a look at some of the major issues and how to best tackle them.


So much crap comes out daily on this subject. The worse products are usually savvy marketed diet pills that promise so many results and almost ALWAYS under-deliver!

So what’s really the best recommendations for weight loss? I’ll cut right to chase here since I’m not one to sugar-coat stuff. The best way to lose weight successfully and keep it off is to get your lazy butt up and do something! Anything!! Just do whatever your able of doing.

Humans are inherently lazy and this often makes them gain weight with each passing chronological year that goes by. The best mens health and fitness ideals come from physical activity. I’m not saying it has to be hard work.

In fact, it’s not hard work at all when you make men’s fitness a lifestyle and not a chore.

I would highly recommend interval cardio training for 20-30 minutes, 3-5 days a week. That’s only about 3% of your entire day! Your seriously gonna tell me you can’t devote 3% of your day to your health and fitness goals?

It doesn’t have to be 20 minutes, 5 days a week off the bat. Just start slowly,take baby steps, you’ll get there eventually. If you value your life at all, you should equally value good health. These weight loss fitness tips are not that hard to follow and you will get used to them,like everything else in life.


As a rule of thumb, I like to go by lifting weights to build muscle every other day. And usually your entire muscle building routine can be done in about 20 minutes. Allowing one day’s rest in between allows your body and muscles to recuperate. Weight training is a huge part of optimal mens health and fitness.

No time to get to a gym? Invest in a home gym unit! I highly recommend a Bowflex home gym unit or a Total Gym. A Bowflex is ideal for ultimate muscle building while the Total Gym is ideal for toning up the entire body and building modest muscle mass.

Not to mention they are both incredibly easy to use. Having a home gym in your house saves you gas and aggravation of driving in traffic to and from the gym also!

You see guys, men’s fitness does NOT have to be hard or difficult.

So now that you’ve got a slim and almost-perfect body, where do we go from here?


To complete the ultimate mens health and fitness plan, I’d highly recommend face exercises for men. Why? Because most often,regular exercise and weight training won’t exactly build chiseled facial features. While building muscle will define your chest and shoulder area, it won’t target your face and neck muscles effectively.

What can be achieved through these exercises? How about a chiseled jawline, enhanced cheekbones, elimination of under eye bags and double chin? Not to mention the burst of confidence that will come from your new look. Just imagine what can come from a quick blast of fresh new-found confidence.

The nice thing about face exercises is that the results are super quick!

They only take up about 15 minutes of your day and can be done sitting in traffic, on a plane or practically anywhere! There’s over 50 muscles in the face and it would be naive to think that we couldn’t also manipulate these muscles and sculpt and define them for enhanced facial features without plastic surgery!

Health and Fitness Club Classes Offer Opportunities For Women

There are many health and fitness clubs that offer special opportunities for their female clients. Most of the gyms and health clubs have classes that are co-ed, and they are also offering more individualized programs that target specific exercises for women.

Women need to learn stretching techniques that can be used to keep their bodies flexible, and these methods are sometimes different from the types of exercises available for men. The female body is often far more flexible than a man’s and, unless they keep the joints trained and moving, they will lose this ability over the years.

Some of the co-ed classes that are offered at a health and fitness club include spinning, stepping, Pilates, yoga, cardio, and weight training. Women are the dominant members of the stepping, Pilates, and yoga classes in almost every health and fitness club. The weight training classes generally have few, if any, women participants.

There are a couple of reasons that women tend to steer away from weight training. Women tend to believe that weight training and body building are synonymous and, therefore, they do not want to bulk up their bodies and look like male body builders.

Women may not know that much about weights and weight lifting techniques and many are reluctant to ask anyone for information. The barbells and heavy apparatus are still viewed as a man’s domain by many.

However, health and fitness clubs are now helping women rethink their ideas about weight training. It has been scientifically proven that working with weights will increase bone density in women. Strong bones and toned bodies are what women will gain from participating in weight training classes.

The bulk and large muscles will not appear on women unless they use testosterone drugs, since it is physically impossible for a female to develop those large and imposing muscles just by working with weights

Am I Healthy?: The Ten Best Ways to Measure Your Health and Fitness

How does one measure health? It depends on who you ask. A physician may measure health in terms of lab values – cholesterol, blood sugar and so on. A personal trainer might tell you that your body fat percentage is the best indicator of good health. You might base it on what the scale tells you or how your clothes fit.

I’m a big believer in monitoring all of these things and then some. Seems like a big job, but really it only takes a few minutes to do each one, involves inexpensive equipment or can be a regular part of a visit to your physician. I call them “The Big Ten Health and Fitness Measures.”

BMI (Body Mass Index)
Body composition
Resting and target heart rates
Cardiorespiratory fitness
Energy level
Blood pressure
Glucose & cholesterol

Why keep track of all these things? First, because there isn’t one single good way to define what makes a person healthy or fit. For instance, just because you are at a healthy weight, does not mean that you don’t have high cholesterol. Also, it can be discouraging to use just one method. You may find yourself in a situation where even though you did not lose any weight in a given week, you may have lost inches.

Monitoring several indicators of health and fitness helps you to get a well-rounded picture of your entire self. We do not judge our children in just one subject at school right? And just because the child does poorly in math does not mean he won’t excel at other subjects. And just because you have not lost any weight on the scale does not mean that your waist isn’t getting smaller.

Secondly, we have all heard the adage, “a problem defined is 95% solved.” Knowing your target ranges for health indicators like weight, body fat and BMI can help you to define what you need to work on. You avoid unnecessary changes and difficulties by having the correct information. For instance, someone with good cholesterol levels has no need for an ultra-low fat diet.

Third, it serves as a point of inspiration to see how far you have come. Since the changes you are making will be small and incremental, it may be discouraging at times not to see overt progress. However, by keeping track of a variety of fitness indicators, it is easier to see, in black and white, all of the progress you are making.

Jennifer D. Wetmore, DPT has been involved in health and fitness for over a decade working with a range of clients and patients from health clubs to hospitals. Dr. Wetmore is the author of “Small Changes, Big Results: The Health and Fitness Manual with the Secrets to Working Smarter, Not Harder.” Please visit [] for more information about the Big 10 Health and Fitness Measures.

Coaching Yourself To Better Health And Fitness

What is the number one reason to why people fail when in comes to having good health and nutrition? It is our mindset. Although proper diet and exercise will help us to achieve our goals of better health and fitness, it is not all that is required. You will fail every time in your endeavors to attain better health and fitness if you don’t first change the way you think.

Human beings are very set in the way we think and it’s often not very positive the way we see things. It seems like we are always thinking the worse, either of ourselves or others. So how do we go about changing, training, and coaching ourselves to a better state of mind to achieve our goals?

A good start is by avoiding unrealistic goals. We often set ourselves up for failure when we set out to achieve Olympian status when in reality we can’t even climb a flight of stairs without having to catch our breath. When goals are unrealistic, your mind will tell you that it’s too hard or impossible to achieve so you eventually just give up on that goal. This is the rationale of the human mind. This is also why many of us may never realize the fruits of our labor, because we quit way too soon and stop short of our goals.

In order for you to realize your goals, you need to think smaller. I’m not saying you can’t dream big but you need to give yourself a reality check. You need to break things down into smaller attainable goals or baby steps before you can get to the next stage. By taking one step at a time and achieving the smaller goals, you will feel a great sense of accomplishment. This will help you to be encouraged and stay motivated to move on to the next stage.

Staying motivated, positive thinking and action will be the key factors in coaching yourself to better health and fitness. For example, you tell yourself that you must do five push ups today. This is a fairly easy goal you tell yourself, I feel very confident about achieving it. As a matter of fact you feel so confident about it that you are motivated enough to actually take some action to prove it to yourself. Mission accomplish, I knew I could do it! Believe it or not, once you achieve that small goal something had just happened in your mind. Your mind just got re-enforced. You’re well on your way to coaching and training your mind into attaining better health and fitness.

5 Health and Fitness Mistakes Made During the Holidays

My recent relocation from the 24 degree weather of Boston, MA to the sunshine and beaches of Southern California got me to thinking about the differences and the similarities of the holiday season for people around the country.

In Boston right now, we’re celebrating the Patriots win and getting ready for a cold Turkey Day.

In Southern California, we may not have had as much luck considering the Chargers loss, but we’re also getting ready for Thanksgiving dinner followed by a stroll along the Pacific Ocean.

Whatever your location, there are several truths to the holiday season.

The truth of the matter is that most people tend to put on some extra pounds starting with Halloween and continuing through the New Year.

And every year, many of us go through the same thought process.

You may have found yourself saying:

“This year is going to be different.”

“I’m going to eat less. I won’t have 2 desserts.”

“I’m going to start exercising before the holidays.”

“I’m going to stick to my New Year’s resolution(s).”

To help you out this holiday season, we’ve put together a list of the 5 biggest health and fitness mistakes people everywhere are making and what you can do to make sure you don’t fall into a weight gain trap.

Here are the Top 5 Health and Fitness Mistakes You May Be Making…

Health and Fitness Mistake #1

Not Having or Not Changing Your Cardio Exercise Program

Many people hit plateaus in the quest for better fitness. Sometimes it’s a weightlifting plateau and sometimes it is a cardiovascular fitness plateau.

Remember, your heart is a muscle, too – the most important one.

If you aren’t working it at all or if you keep doing the same cardio routine over and over again, then your heart is never challenged in a good way.

To make sure that you are training your cardiovascular system correctly, you’ll want to cross train by employing several different cardiovascular activities.

Here are a few to get you started during the holiday season:

* Walking – Take a walk with family members before and/or after your holiday meals. It’s a great way to burn a few extra calories and will warm your body up a bit (especially those of you in Boston and the colder climates).

* Cross Training – If you’re at the gym, test out a machine you don’t normally use.

If you’ve been using the treadmill forever, the muscles you can see (your legs) and the muscles you can’t see (your heart) are probably getting comfortable.

Switching exercise machines will keep those muscles guessing and can even make the time seem to go by faster.

Health and Fitness Mistake #2

Only Doing Cardio

Cardiovascular activity will help your heart get stronger and help you to burn some fat and carbohydrate calories, but a faster and more efficient way to get to your health and weight loss goals is to couple your cardio with a weight lifting routine.

Weight lifting will help to build some lean muscle throughout your body.

Having a little more muscle on your frame will help you burn more calories throughout the day.

Health and Fitness Mistake #3

Eating the Wrong Foods…And Too Much of Them

It’s hard enough to eat the right foods in the right amounts throughout the year.

During the holidays, offices and kitchens are often bombarded with sweet and sugary treats. It can be almost impossible to resist.

That’s why so many people put on anywhere from 5 – 20 extra pounds during the holiday season.

If you’re concerned about gaining weight during the holidays, these 2 tricks will help.

1) Increase or maintain your water and fruit intake -

Once you are at a holiday dinner party it may be tougher to resist the food temptations.

Before you leave the house be sure to drink a glass of water and/or have a piece of fruit. This will help quench at least part of your appetite and leave a little less room in your stomach for that extra cupcake.

2) Bring healthy treats to the office -

If there is only one choice, then that’s the one you’ll make.

By having a selection, it will be easier to make some heart healthy, lower calorie choices.

Having fruit salad rather than a bowl of chocolates is a great way to stick to a sound nutritional plan.

Health and Fitness Mistake #4

Concentrating on Muscles One at a Time

Long gone are the days of working the biceps only.

Split routines (a staple of bodybuilding) are being replaced by various total-body workout strategies.

Not only do you burn more calories, but you can get more done in less time.

Health and Fitness Mistake #5

Not Asking for Help When You Need It

With so much information available in magazines and yes, on the internet, it can be difficult to know what information to trust.

Too often we keep plugging away, too proud to ask for guidance or assistance.

If you’ve been stuck in the holiday cycle of gaining weight and losing weight, only to gain more weight, then lose it again, and you’re ready for change, then don’t be afraid to ask for guidance from a certified health and fitness professional.

The Manhattan Beach Personal Trainer Team has over 10 years of experience in creating effective fat loss and weight loss programs.

We’ve successfully helped hundreds of clients through the holiday season and are ready to help you.

Schedule your complimentary consultation here.

I’m looking forward to speaking with you soon.

David “Boh” Bohmiller is the owner of My Personal Trainer School [], a group of personal trainers in Manhattan Beach, CA. He is well known for his effective fitness program design for athletes and clients of all ages and all skill levels.