6 Top Tips for a Healthy Future

A Guest Post By Amber Paley

We all want to be healthy as we age, and that’s probably one of the reasons you’re on this website. Here are some tips to ensure you are healthy now and later.

Take Care of Your Skin

Properly maintaining your skin isn’t just about vanity, it’s also about your health. Your skin provides protection to your body; it protects our internal body, controls our body’s temperature, and keeps substances harmful to our body from entering it. Given that, it is imperative that we keep our skin healthy. Ask any dermatologist how to maintain healthy skin and they’ll tell you this: LOTS OF SUNSCREEN and moisturizer. Sunscreen usage is key to maintaining healthy skin and it prevents skin cancers. Moisturizer helps replenish your skin, especially your top layer (the epidermis), and the layer of oil, i.e. the stratum corneum, that protects the epidermis. As we get older, our skin thins and becomes less protective to our bodies; it is thus important that we keep it as healthy as possible.

Eat Properly

This is one of those tips you hear constantly, but that’s because it is fundamental to your health. Your eating habits now are key to your health later. Eating meals high in fat causes the buildup of plague in your arteries. Imagine a sink drain with small amounts of cement being poured down it over time; that’s what the buildup of arteries looks like. However, avoid diets and the word, “diet.” You must make long-term life changes, not short-term, temporary ones. And be realistic; indulge in moderation every now and then so that you do not fall into bad eating habits due to depriving yourself of the foods you love.

Stay Active

Again this is one of those repetitive tips, but cardiovascular health and adequate muscles are important to your health later on. Staying active keeps your heart, arteries, and veins remain healthy, which are all integral to your health; not maintaining these organs and veins can lead to heart attacks and general heart problems, strokes, high blood pressure, high cholesterol, and so on. Staying active doesn’t have to mean a 3 hour work out every single day. Being active at least 30 minutes every day, however, is suggested by health professionals. That 30 minutes doesn’t have to be intensive; things like walking your dog, riding your bike to lunch, gardening, cleaning, etc. are everyday activities that keep you moving. Additionally, as we age, our muscles weaken. Maintaining sufficient muscle, and thus strength, will ensure you remain stronger, longer.

Reduce Stress

Stress is known to lead to heart disease, weight gain, high blood pressure, sleep disorders, diabetes, strokes, ulcers, nervous breakdowns, and drug abuse; a report this year even suggested that stress damages our DNA. As we all know, lack of sleep and being overweight lead to even more health problems. It is imperative that we find ways to reduce our stress levels. Exercising, engaging in hobbies, meditating, and keeping organized are just a few ways to reduce stress levels.

Exercise Your Mind

As we age, our memory shortens, and dementia and other ailments can become a threat. It is important that we exercise our minds now and in the future. Crossword puzzles, Sudoku, reading, writing, etc. are great ways to exercise your mind. Additionally, exercising the side of your brain that you don’t usually use is important. You can, for instance, practice writing with your left hand if you’re right handed (or vice-versa) to engage that less utilized side of the brain.

Know Which Supplements to Take

It has been found that relying on multi-vitamins can be a waste of time and money; some 75 percent of these vitamins are rejected by our kidneys, and our money and health hopes literally go down the toilet. Eating a balanced diet, unless you need supplements for health issues or are a vegetarian, is the best way to get your vitamins. However, other supplements can be worth it if you choose the proper ones. For instance, fish oil is known to help strengthen your memory and lower cholesterol. But you must buy fish oil with the correct Omega 3s, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid); many of these supplements do not have the ingredients necessary for you to actually benefit from consuming them.

Amber Paley is a guest post and article writer bringing to us health tips we can use now to ensure a healthy future.

Additionally, Amber spends time writing about nursing home abuse lawyers.

Get a Foxy Body with Goal Setting

Sometimes getting started with a fitness program can be quite overwhelming even if you’ve exercised in the past. There are so many questions: What do I do? How do I begin? What about weight training? How many days should I exercise? And the many more questions you may have.

Whether you goal is to lose weight, tone up, or simply lead a healthier lifestyle, a sound diet and exercise program is important, but setting health and fitness goals for yourself are one of the first and most important steps for long term success and to guide you when designing and implementing your new program.

So today we'll focus on setting goals. It's important to have a roadmap guiding you where you want to go. It’s also important to track your progress along the way so you know you are moving in the right direction. Goals will help you to do this. So let's get started!

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5 Tips To Lose Holiday Weight Gain

If you are like most people, keeping your waistline in check over the last few weeks has been a challenge. With holiday parties and erratic schedules your diet has probably not been what one would exactly call healthy. And on top of that, hectic schedules and well even just gloomy, cold weather can leave you unmotivated to workout. So now is the time to get back on track with your diet and fitness routine so you can start to lose unwanted holiday weight gain and get back into shape. Here are a few tips to get you headed in the right direction:

1. Toss the crap.  If sugar cookies, chocolate candy, and egg nog have been your main food source for the last few weeks it’s time to clean up your diet. If you have any of these foods left in your house it may be a good idea to toss them in the trash. There’s no need to have the temptation lying around when you are trying to eat healthy again. So toss any unhealthy leftovers, and instead hit the store for some healthy fruits, veggies, nuts, lean meats, and whole grains.

2. Drink lots of water. Chances are you’ve been skimping on the water and instead choosing more calorie dense drinks such as eggnog, hot chocolate, or alcohol. So load up on water instead of other calorie dense beverages to rehydrate the body, rid it of toxins, and jumpstart your weight loss efforts.

3. Get a fitness deal. With the New Year right around the corner many gyms and fitness companies are offering special deals to get you fit and ready to help you lose holiday weight gain and get a jump start on your resolutions. The added bonus is that if you’re not exactly sure how to get started with your workout routine, they are there to help. So look around to see what different fitness and health companies are offering and find one that fits your needs. Be sure to see what Get Foxy Boot Camp and Fox Fitness is offering right now!

4. Get moving. Chances are you haven’t exactly been on with your exercise routine. If that’s the case it’s time to get back into it! Start slowly if it’s been awhile and try incorporating some fun cardio activities you enjoy such as running, taking a fitness class, or heading outdoors for some fun activities such as ice skating. You’ve got to burn those calories to drop those pounds.

5. Hit the weights. Be sure to toss in some weight training to add some muscle and boost that metabolism. If you’ve been a bit lazy for the last few weeks chances are you’ve lost some muscle and turned your body into a fat storing machine. Instead, incorporate 2-3 full body workouts each week to start burning extra calories, boost that metabolism, and lose that holiday weight gain.

What are your plans to lose unwanted holiday weight gain?

How to Avoid Looking Stupid on Your Bike

By Carol Montrose

There are many reasons that people come back to their bicycles after years of neglecting them in favor of motorized transportation.  For one thing, most adults prefer the ease of driving to the effort of cycling.  Then there are the time restraints that come with having a job and a family, the morning and evening commute to consider, and the fact that hauling kids and groceries is pretty hard to do on a bicycle.

However, as the years go by and you gain a few pounds, or you hear about the global warming crisis on the news, or you calculate just how much you’re spending on your automobile, you may start to think about your dusty old bike and how it could be put to good use in order to improve your overall health and fitness, as well as the state of the environment (and your wallet).  In short, there are a lot of good reasons to pull your bike out of the garage.  But you may be a little worried about how you’re going to perform after so many years of driving motor vehicles.

The phrase “it’s like riding a bike” didn’t come from nowhere.  It’s one of those skills that you can pick up again even after years of non-participation.  However, that doesn’t mean you can pop wheelies and ride with no hands like you did when you were young.  If you want to save yourself from looking stupid when you hop back on your bike, take it slow until you get into the rhythm of riding again.  Practice safety first by riding around the block, testing the brakes, and using your hand signals (do you even remember them?).  This will ensure that when you actually get back out into traffic you can hold your own rather than causing a wreck.

You may also want to think about the kind of gear you wear when cycling.  You’re going to look pretty stupid if the clothes you wear actually cause injury or accident.  For this reason, you should always wear closed-toe shoes (skip the flip-flops and high heels, which are hard to stop in and offer little protection should you crash).  You will also want to secure long pant legs (there are straps you can buy for this purpose) so that they don’t get caught up in your bike chain or the spokes of the tire.  Long dresses or skirts are a no-no.  And consider using safety equipment, as well.  You should always wear a helmet, for starters.  Although you might think it looks stupid, it’s going to look a lot better than a cracked skull or road rash on your head.  You might also want to wear gloves and elbow pads in case of a fall.

And of course, nothing looks more attractive than confidence.  Handling your equipment in a manner that is safe and controlled is always going to be more appealing to others on the road than showing off and causing an accident.  You can commit to biking knowing that you’re doing something good for your health, helping the environment, and saving money, too boot (even cheap motorcycle insurance costs more than the absolutely free experience of riding a bike).  With that kind of commitment on your side you’re bound to look good when you make the switch to two wheels and opt to improve every aspect of your life.

Carol Montrose is a writer for BikeInsurance.net. In her spare time she enjoys reading and she is currently writing a book on the joys of freelancing.

Today’s post is a guest post from Jackie Clark. With October being Breast Cancer Awareness month it is important to take care of you health to help prevent breast cancer and other diseases. Jackie has some great tips to do just that. Check it out:

Around the world, October is the National Breast Cancer Awareness month, but being concerned about your risk of cancer should be year round. Breast cancer can be a devastating discovery for women. Women of all ages can be affected by it, but women over the age of 40 have a higher risk for it and are more prone to getting breast cancer. Though there is no 100% method for protecting yourself from any cancer prognosis, there are ways to help reduce your risk. Below are a few ways to achieve lowering that risk.

Go To Bed Early

Getting enough sleep on a nightly basis is vital to maintaining your health. Research has shown that women who do not get at least 6 to 8 hours of sleep a night are more prone to getting cancer. Sleep can help keep hormones at a vital regulated level.

Diet And Exercise

Watching your diet and staying away from foods that contain carcinogenic substances can help reduce your risk for breast cancer in the long run. Fried and processed foods like bacon, french fries and hot dogs are all foods that should either be avoided or eaten in small quantities. Exercising on a regular basis is also very important. Not only will you feel better and keep your weight at a healthy level, exercising can help reduce your risk of cancer as well.

Your Environment

Another way to reduce your risk of a breast cancer prognosis or other cancers is by not smoking and limiting your alcohol intake. Smoking and alcohol can weaken your body and make it less able to fight off the attack of cancerous cells. Staying away from harsh environments can also be good for your health. Stay away from buildings that have or could have contained asbestos. Asbestos can lead to a cancer called Mesothelioma. If you think you might have been exposed to asbestos in recent years, it is best to go see a doctor.

Know Your Family History

Sometimes the most important factor involved in your risk for getting breast cancer or other cancers are your family history. It is important to know what diseases run in your family so that you can be aware of your risks. This is the best aid in early detection and possible cures for any disease you might get. This is especially true when it comes to cancer because the earlier you detect it; the easier it is to fight it.

I thought you would get a kick out of these funny exercise videos I’ve found on the internet! Check them out and let me know what you think by posting a comment below!

Jim Carrey’s Buffed, Beautiful, and Bitchin’

Olivia Newton John sings Get Physical

Bear on Treadmill

Don’t Eat Beans Before your Workout – Yoga Fart

80’s Face Workout

If you’re not visiting your local farmers market then you should be! Farmers markets are usually held outdoors in the warmer months at least once or twice a week. Local farmers bring their crops  for you to purchase.

Check out why you should be visiting your local farmers market so you can have better health:

1. The cost is usually the same and sometimes even less than the grocery store.
2. The food is fresher which means it has lots more nutrition and loads more flavor. Food often travels an average of 1500 miles before it gets to our plates! That could be a week long venture! That doesn’t sound very fresh to me.
3. Local farms often don’t use as many pesticides, and if you’re not sure you can always talk to the farmer and find out how they treat their crops and they’ll be happy to tell you.
4. Its a great way to support your small local farm families!

To find out where a farmers market is close to you be sure to visit www.localharvest.org.

With the kids going back to school, it is a great time to get back into the swing of your workout routine that often goes astray during the summer. Summer can be a busy time with kids out of school, vacations, and well just so much to do! But if you don’t get into the exercise habit before the holidays…well you know what can happen there so do I really need to say more?

Plan Ahead to Stick to that Exercise Routine

It’s important that you are prepared for your workouts. If not you’ll find it’s really easy to end up skipping them. The first step is to take a look at your schedule and see where you can squeeze those workouts into your day. By choosing a time to workout, you’ll be more likely to stick to your workout program. And remember even a 30 minute workout is better than none!

Use Fast Effective Workouts

I don’t know anyone who wants to workout for hours on end, so you shouldn’t have to either. Be sure to get the most out of your workouts by using circuit training, compound movements, and interval training, which will all help you save time in the long run. If you’re not sure where to begin be sure to check out my latest e-book The Busy Girl’s Guide to Total Fitness.

Find Something You Enjoy

If you pick a form of exercise and you absolutely hate it, chances are you won’t stick with that routine. On the other hand, if you find an activity you enjoy you’ll be a little more excited about working up a sweat. So if you hate running, don’t do it. There’s plenty of other ways to get in cardio such as biking, swimming, or taking a fitness class. Also, by participating in a variety of different activities it will help keep you from getting bored so be sure to spice things up every now and then.

Wear a Pedometer

A pedometer is a great way to be more active everyday. Most experts recommend getting 10,000 steps each day.  By having a goal, such as reaching those 10,000 steps, it’ll motivate you to walk more. So go get a pedometer and find ways to be more active such as taking the stairs instead of the elevator, parking further away from your destination, or taking mini walk breaks throughout your day so that over the course of the day you are taking extra steps that will help you to burn extra calories.

Include Your Kids

Watching TV and playing video games shouldn’t be the typical family activities. These activities are simply a great way NOT to lose weight and to show your kids how to live an inactive lifestyle. Not good! Instead, get up and move around. It could be practicing a sport, going for a bike ride together, or playing on the playground with your little one. Whatever activity you choose, be sure to include the whole family and yes that means you too!

Ok, I confess, I love magazines, especially health and fitness magazines. I definitely get too many in the mail every month. But I do get tons of great recipes, workouts, fitness tips, and more that have been very useful over the years.

I mean it’s a great way to find new ways to torture my personal training clients and to come up with new things to eat (so I don’t get bored).

So I wanted to share with you some of my favorites!! Check it out below!

And I made it easy for you – you can even click right on  the magazine image and get your subscription started NOW!

Clean Eating

Clean Eating magazine rocks for healthy meals and eating clean! You want recipes that are super healthy, clean with natural ingredients, and easy to make then this is it. I’ve even tweaked many of the yummy recipes you’ve seen on my blog from this magazine! So you can’t go wrong with this one.

Oxygen

Want to look like a fitness model? Oxygen has got you covered. This magazine is awesome because it has great routines, recipes, and tips to help you not just lose weight but pack on the muscle so you can be super toned and have a soaring metabolism! I’ve been getting this for years and it is by far my favorite. And the girls in this thing are a huge inspiration. I’m hoping to be a future cover model!!

Shape

Shape is another great resource for fitness and nutrition! This magazine is a great way to follow the latest trends and even get some beauty tips along the way as well. I love their quick workouts and practical tips for incorporating fitness into your everyday lifestyle. I’ve torn many of workout routines from these magazines.

Women’s Health

Don’t just learn about fitness but learn nearly EVERYTHING you need to know about staying healthy with Women’s Health. I love this magazine because it is so comprehensive and covers so much including diet, fitness, general health, beauty, style, sex, love, and more. A great resource for keeping yourself healthy inside and out!

Fitness

Fitness magazine is another great resource for weight loss and well you probably guessed it…Fitness! I find this magazine to be very similar to Shape with great workouts, recipes, health tips, and more. If you want to get fit you really can’t go wrong learning all the great info among the pages of this magazine.

So there you have it! The best women’s health and fitness magazines.

So what are you favorite fitness magazines? Any I missed?

Or are there any above you are already enjoying?