Making Weight Loss Simple

I spent my life on diets and really don't think I truly enjoyed any of them. I hate the thought of a diet because it means there's a start and an end - so then what happens? All I ever really wanted was something I could maintain that fit my lifestyle. What I found is a way to "release" weight, not "lose" it - I don't ever want to "find" it again! Our body composition changes with weight loss so it is important to take measurements throughout your journey and not just rely on the scales. I released 3.4kg which didn't seem like much, however, I dropped 2 dress sizes. 

My body composition completely changed. You need to write down your health goal, know what you want to look and feel like and then set goals for each step of your journey. This is so important so you stay motivated, especially if you have a big goal. I really just wanted to gain more energy, knowing the weight loss would help. I was so glad I took measurements, my actual weight management journey continues - I strive for better health with a balance.

In order to release weight, you must intake less calories than the calories you burn in a day. So yes, you will have to modify your food and/or increase your exercise. Some of you may not be ready for exercise yet and that's okay, you can build up to it. Exercise is an excellent source of burning calories, not to mention numerous other benefits. You will want to choose a combination of cardio as well as weights. Choose something you enjoy - bike riding, running, walking, surfing, basketball, skipping, skiing - for your cardio and mix it up as often as you can.

 Your body adapts to what you are doing and by changing it up regularly, it will have to keep working different muscles. Weights are really important to keep your muscle mass which keeps your metabolism elevated. Please don't think you're going to bulk up if you do weights - that's another program altogether! When designing your weight loss journey it is important to choose whole foods as opposed to refined or processed foods. 

The easiest way to remember this is to shop on the outskirts of the supermarket - fresh is best. The frequency of your meals and snacks is also important to keep your metabolism working. Ideally 3 meals and 2 snacks per day ensures you are feeding your body regularly. I'm loving the changes in my body and health and hope you decide that now is the time to make a difference.

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6 Exercises for Disabled or Frail Seniors

Seniors who are facing a serious disability or are frail from an illness or accident need exercise too. Nursing homes have found that arm and leg exercises performed with residents during the day helps them sleep better at night and stimulates the appetite of those who may have trouble eating.

Even if an elderly person seems to be totally without functional capacity, it's scientifically and medically known that when engaged in a strength-training program on a regular basis, spontaneous activity is improved. Light aerobic exercises and mobilizing joints may also help with osteoarthritis issues.

Psychological benefits are also prevalent when seniors engage in regular exercises. It has been shown to relieve depression symptoms, cognitive abilities and provides a sense of self-confidence. Cardio is also improved as the senior gets more oxygen because of the light workouts.

Below are some of the main exercises for seniors who may be disabled or frail or suffering from an illness where much exercise is prohibitive:

Stretching - Even seniors confined in a wheelchair can perform stretching exercises. Stretching improves range-of-motion, joint and muscle health and strength and flexibility. Stretching movements should be customized for seniors as to time and type of exercising involved.

Strength - Resistance training is the best way to improve strength in disabled or frail seniors. It helps build muscles and endurance and can increase mobility of the seniors and prevent serious falls by improving balance.

Wheelchair sports - It's especially helpful for seniors who are confined to wheelchairs to become social and active. Adding some competition to the workouts can be adapted to a wheelchair by practicing basketball, weightlifting, track and field and more.

Chair aerobics - This is performed while the senior is in a sitting position and involves rapid repetitive movements. These movements will raise the heart rate, help burn calories and result in more mobility.

Swimming - Many health centers and hospital facilities offer pool therapy. A water aerobics class is an excellent choice for those who may be immobilized or have little leg function.

Cardio - Seniors can get an excellent cardio workout by "air-punching" - simply punching at the air either with or without weights. Playing along with an Xbox or Nintendo's Wii makes it even more fun.

The benefits of exercises to disabled or frail seniors can't be stressed enough. Exercise boosts the mind as well as the body and can greatly improve the physical state and mental state of all seniors. Be sure to tailor the exercise to the fitness level of the senior and speak to a health care provider for the go-ahead.

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5 Ways to Rev Up an Aging Metabolism

You don't have to take an aging metabolism sitting down. By getting up off the couch and moving a bit each day, you can keep your metabolism purring and feel and look younger.

An aging metabolism ranks right up there with saggy skin, gray hair and more defined wrinkles as you age. It slows you down and helps you lose muscle mass - as much as 50% -- by the time you hit seventy years of age.

You'll also burn less calories as your metabolism slows, bringing on the weight gain and other problems associated with too much fat, such as diabetes and heart problems. Here are 5 great ways to boost your metabolism and fight the aging process:

Eat smaller amounts of food, several times per day - Rather than practicing the "three meals per day" routine, try eating small amounts of food every couple or three hours. This keeps your metabolism working at burning calories and has the added benefit of keeping you filled up so you don't binge.

Always eat breakfast - Your metabolism is still in the "resting" mode when you wake up, but when you eat breakfast, your metabolism will awaken and burn the calories that would otherwise be stored as fat. Also, you won't be in danger of over-eating later in the day because you're too hungry.

Add some aerobic exercises into your regimen - Keeping your metabolism humming along means that you must add some aerobic activity into your daily routine. A few minutes of swimming, brisk walking, biking, dancing or hiking can boost your metabolism and help prevent weight gain.

Restful sleep can fight fatigue - When you don't get enough slumber or it isn't a relaxing type of sleep, you may be so tired the next day that you can't or don't want to exercise. You may also tend to eat more - and less healthy - food, causing weight gain and a sluggish metabolism.

Add strength training to your exercise regimen - Aerobic exercises are must to rev up an aging metabolism - and so is strength training. Working with weights, resistance bands or other equipment designed to build muscle is important to help fight muscle loss that occurs as you age and to keep your metabolism working properly.

Even if you have medical problems or a disability which keeps you from vigorous exercising or strength training, you can find ways to move as much as possible. Engage in any opportunity to move your arms, legs and torso when you can. Getting up to change the television channel or practicing chair exercises are much preferable to doing nothing.

Medications can also slow down your metabolism. If you suspect that you're taking a prescription medication which is making you lethargic and you're gaining unwanted pounds, speak to your health care provider about an alternative medication or natural remedy.

John Rivers, an Independent Team Beachbody Coach, and his wife Beth enjoy helping individuals reach their health and fitness goals. Their unique support style through social media is a very integral part of their accountability model. Find more info at HomeWorkoutsWork.com or sign up to Join their "private" Facebook group. "Friend" John today to start reaching "YOUR" goals.

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Workouts for Women Who Want Great Legs

Every guy loves a woman who has good legs, and every woman wants to have good legs that I from my own perspective. In-order to get those sexy legs a lot of hard-work is needed because no good thing ever comes easy, so ladies if you want those super sexy article this article will provide a lot of tips for your benefits. Here are a few leg workouts for women that are guaranteed to workout (pun intended).

Plyometric squat

This is an easy workout for beginners, what you have to do is stand on your feet, squat down with your knees being approximately 90 degrees. Now softly jump up and down while you are still squatting. It is advisable to use the strength of your legs to explosively jump up. With your knees bent make sure you land softly. To make sure this exercise works do 3 sets of 8 reps everyday for maximum results.

Plie

Stand straight with your feet apart vaguely wider than your shoulders, also make sure your toes are pointed out. Stretch your arms in a straightward position in-front of you, then lower yourself into the squat position. Go up and down and repeat, also make sure that go as low as you can on the squat, and don't let your knees go further than your toes. This particular exercise is hard to do at first but you know how the saying goes, no pain, no gain.

Sun salutation

This is somehow a yoga exercise and it focuses mostly on building the muscles in your leg, if done right and on a regular basis the results will bring you excellent results. You are going to need a mat to do this one. Keep your feet together while standing on the mat and both your arms by your sides, make sure that you dispense your whole body weight fairly on the soles of both your feet. With your knees bent place your hands on the floor strictly shoulder-width apart, now jump with both feet backwards and at the same time lift your hips. Do 5 sets of 8 reps everyday.

These 3 leg workouts for women are meant to bring out the muscles in your legs, but only if done right. If you want to turn those heads while you are walking in the street then I suggest that you try any if not all of these exercises.

For more Fitness and Workouts Tips at http://www.workouts.org

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Tips for Riding Your Bike in the Snow

How to Ride Safely in Snowy, Winter Weather

While it may seem like riders hang up their bikes for the winter season, the truth is that thousands of cyclists continue to ride all year-round regardless of the weather. With the introduction of new, improved cycling equipment, more durable riding attire and an increased interest and awareness of the ability to ride in the winter weather and specifically snow, more and more riders are keeping their bikes going throughout the season. While it is possible to ride a bike in the snow, there are some safety tips to keep in mind to help riders stay on their bikes and riding safely even on snow-covered terrain.

Use the Right Bike

When riding in the winter, it is important to be aware of the different materials that are used on snowy roads and trails and how they can affect the performance and condition of your bike. Many state road workers will use grit, salt, and sand to help treat roads for wintery conditions and, just as these materials can be damaging to a car, they can also be very damaging to a bike's gears and suspension. When riding in the winter, it would not be suggested to use an expensive bike only to have it destroyed by the elements - instead use an older, used bike that can be designated specifically for winter riding. If you are using a "road" bike instead of a hybrid or mountain bike, consider using wider tires with better grip than the standard tires or slicks you are using during seasonal riding.

Stay Warm

Even in the coldest weather, athletes and outdoorsy people will tell you it is still possible to sweat from doing outdoor activities. They will also tell you that the key to staying warm is layering your clothing. When riding in winter weather, make sure to add the right layers to your attire - these layers should include water wicking base layer, insulating fleece, and a water-proof outer layer. Fewer layers are generally needed for legs since they are continually pedaling the bike. Also, do not forget to keep hands and feet warm as well by wearing insulated layers that will keep the heat in and the cold out. You may also want to consider some type of leg balm for added warmth while riding.

Know the Road Conditions

Generally, when state road workers treat major roads, the conditions are generally the same for riders as they are during other seasons since the salt, sand, and grit are added. Bike trails are often plowed as well, but it is still important to consider the condition of any trail or road before getting on the bike. Black ice and slippery spots can be very hazardous to riders, so it is important to take caution when going out in wintery conditions. Also, it is important to be aware of cars around you - drivers are much less aware of bikers in the cold of winter so make sure you see them and they can see you for safety. One final thing to remember is that roads are cleared less often in the winter, which probably means more debris, such as stones and glass, will be on the road causing potential hazards for your riding.

If you are going to be riding your bike in the snow, you may need some Skratch Labs Apples & Cinnamon to keep you warm! Did you know that CyclingTraining.WS offers free USPS Priority Shipping on all Skratch Labs orders? For more information or to place an order,

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