Tuesday, December 10, 2019

7 Tips to Improve Your Eating Habits

  December 10, 2019    


Set your behavior goals and make them reasonable.
Be specific. “I want to get physically fit” or “I will eat better” are too vague. Instead, set a goal of “I will walk 30 minutes a day” or “I will pack my own lunch twice a week.”
Start with the easiest changes first.
Once you tackle those and feel successful, you’ll feel empowered to take on more challenges. As each small change becomes permanent, they’ll start to add up, which can also add up to big health benefits.
Don’t think ‘forever.’
Try to just get through a weekend without overdoing it, or take things a day at a time—or even a meal at a time if you have to.
Keep track so you know how well you’re doing.
If you’ve been trying to boost your physical activity, keep a log of your minutes or miles. If you’re trying to cut back on sweets, set a limit for the week and keep track. And for each small success, give yourself a pat on the back.
Try to anticipate what might derail you and plan accordingly.
If parties are your undoing, plan to have a snack before you go, and decide ahead of time how many drinks you’ll have. If you know you’ll hit the snooze button instead of exercising in the morning, put the alarm clock across the room—right next to your workout clothes.
Practice the art of distraction.
When you get the urge to eat something you shouldn’t, tell yourself that you’ll wait 15 minutes before you give in. Chances are, you’ll get busy doing something else and forget about it.
Notice what triggers your bad habits and break the chain.
If the vending machine at work tempts you every time you walk by, find another route so you’ll avoid it, or don’t carry any money with you. To stop nighttime noshing, head into the bathroom to brush your teeth instead of into the kitchen to raid the refrigerator.

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Weight Loss Differences Between Men and Women.

  December 10, 2019    

Author: Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training at Herbalife.
Every once in a while I’ll do a ‘two for one special’ counseling session. Usually it’s a couple who have decided to make a joint effort to lose weight and get in shape. For the most part, it’s a great idea. After all, it’s so much easier to eat right and exercise regularly when your partner vows to do the same. But men and women are wired a bit differently. And couples may be surprised to find that they don’t always see eye-to-eye when it comes to tackling weight loss.
 A recent survey* of 1000 men and women was conducted to find out what motivates them to shed excess flab. The gender gap was clearly evident. For women, it was all about appearance. Nearly 40% said that when they “don’t like the way I look,” it’s time to get serious. But for men, “not feeling healthy” ranked much higher in driving them to take action.
 Women get dissatisfied with their weight much earlier in the game than men do, too. Almost 18% of women in the survey said that it took a gain of only five pounds or less to motivate them to lose, but more than 20% of men said they’d need to gain at least 20 pounds before giving it some thought. Maybe it’s because we don’t frown on excess weight in men as much as we do on women. Guys, after all, look to big, broad football players as role models, while women aspire to look like wispy actresses and models.
Men take a more simple, direct and goal-oriented approach to weight loss than women do, too. It’s something to cross off the ‘to do’ list. Men tend to focus on a single aspect. A higher percentage of men in the survey used harder workouts as their primary weight loss strategy, while women take a more multi-pronged approach of diet and exercise. Men are more direct in their dietary tactics, too. “Just tell me what to eat, and I’ll do it” is something I hear much more often from men, while women are more likely to negotiate more flexibility—as in, “Can I work in a little bit of chocolate every day?”
 It’s usually a bad idea for couples to turn their efforts into a contest—primarily because the playing field is rarely level. To begin with, most men’s calorie needs are higher than a woman’s, so men tend to lose more easily than women do. Most men can cut quite a few calories out of their typical diet and yet have a reasonable amount of food to eat, and they’ll still lose at a pretty good clip. This can be really frustrating to the female half: even though she’s eating so much less, she is still losing so much more slowly.
 It’s best when couples not only support one another, but also to try to think a bit more like the other as well. For guys, this means not letting weight get too out of hand before deciding it’s time to do something about it—since even small amounts of excess padding increases health risks. While harder workouts will help shed pounds, the multifaceted diet-and-exercise approach favored by women is more likely to lead to long-lasting weight maintenance.
 Women could take a tip from the guys by focusing more on their goals, which could help them avoid frustration when results don’t come as quickly as they’d like. And maybe staying on track would be easier for women if the emphasis is shifted to how much better they feel as a result of better dietary choices and increased exercise. With more emphasis on feeling stronger and healthier, women might learn to be more accepting of their bodies, too.
 *Survey of US adult population, conducted by Synovate eNation, 12-06-2010 through 12-08-2010, margin of error +/- 3 percentage points.
 Views expressed are personal to the author, and Herbalife Nutrition shall neither be responsible nor liable for the same at any time.
 This article is only for general information and not intended to be a substitute for the advice of a qualified and registered medical practitioner or a recommendation for any treatment plan. Person with any specific or special medical condition should consult his/ her physician before adopting suggested workout.

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Thursday, March 21, 2019

Summer Tips for Kids: Staying Active with Sports

  March 21, 2019    

It’s summertime and a great season to keep your kids active  by engaging in fitness activities and sports – this could include organized sporting activities at your local park or simply in your backyard. The key is to plan ahead, so here are some tips that I follow with my own kids:
Skip, hop, jump (3-6 years) 
For younger kids ages 3-6, it’s important to keep sports and activities fun and filled with lots of opportunities for them to build body confidence and master large motor skill movements. Skipping, hopping, jumping and climbing as well as using balls and hoops are all great ways to promote motor skill development. The summer is also a perfect time for younger kids to learn to swim.  And if they’re not a fan of water at this stage, trips to the playground to navigate the monkey bars and play with other kids is a great option for playful activity too.
Train for sports (teens)
For teens who play high school sports, summer is a great time to get fit and work on conditioning. Manyhigh schools offer sports exploration camps so teens can learn what sports they enjoy and are skilled at.  For swimmers,the junior life guard training offered by many cities is a fantastic healthy program—itfocuses on conditioning as well as life saving skills. Often times, teens just need to get outside andbike or hike—these are fun options thatprovide essential cardiovascular work.
Avoid harmful sun rays & stay hydrated
As an athlete, I tried to avoid training during the hottest time of the day, always used sun screen –and kept re-applying throughout the day– and wore a baseball hat for protection.  Hydration is the key to performing on both hot and cold days, but especially during the summer. Pack a cooler or prepare fluids for the day like water and sports drinks, to stay hydrated.
Unplug
Summer is a wonderful opportunity to spend time as a family. In place of TV, tablets and smartphones, plan active days to the park, a walk on the beach, or a hike on a local trail. 
With just a little planning, you and your kids can enjoy a healthier and happier summer together!

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Monday, March 11, 2019

  March 11, 2019    

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Saturday, March 9, 2019

Joint Problems, no worries...

  March 09, 2019    



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Normal Vs Visceral Fat

  March 09, 2019    



Excess weight that develops over time around the centre of the body, also called visceral fat.

As your body uses fat to fuel exercise, it'll start using up your visceral stores. Eat a well-balanced diet.

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