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Ways To Finally Get Fit" Edition of "Your Health Success" ezine
April 25, 2017
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Health Report: Ways to Finally Get Fit
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Optimum Health Tip:Depression
Approximately 9-10% of the American population suffers from depression. If you do too, you’re certainly not alone.
Exercise and movement is one of the best ways to find anxiety symptoms. If you feel anxious, start moving!
Omega 3 fatty acids and Vitamin B12 can give you a boost from your depression. Oily fish, nuts and dairy products can be helpful.
Alcohol and drugs can slow down your recovery from depression. Avoid them as much as possible.
Chronic pain may be caused by depression. If you have other symptoms of depression, talk to your doctor for help.
Diet can contribute to your depression or anxiety symptoms. Eat regular meals and reduce consumption of sugar and refined carbs.
"Cheerfulness is the best promoter of health and is as friendly to the mind as to the body."
- Joseph Addison
"Walking is magic. Can't recommend it highly enough. I read that Plato and Aristotle did much of their brilliant thinking together while ambulating. The movement, the meditation, the health of the blood pumping, and the rhythm of footsteps... this is a primal way to connect with one's deeper self."
REPORT: "5 Ways to Finally Get Fit"
If you pull up information about weight loss online, you're going to get so many results back that it can easily be overwhelming.
What's worse is that when you check out each of the results, what's being said is going to contradict the information another site says.
The truth is that there's a lot of hype out there about losing weight, getting fit and having the kind of body that you want to have. As you get older, your body is going to change.
But it's a lie that you have to accept an out of shape body as your destiny - because you don't. You may have been one of the ones who has always believed a certain way when it comes to weight loss.
But if you want to lose weight and get fit the healthy way so that you stop looking and feeling older, it's time to let go of some damaging beliefs that could be sabotaging your efforts.
Stop Believing the Low-Fat Myth
It's important that you eat a healthy diet that provides your body with all of the nutrients that it needs to function.
Some information that you see spread around will tell you that if you want to be healthy, you have to change the way you eat and should only eat foods that are low in fat.
That's a huge myth that can have some pretty bad side effects if you listen to it.
Low fat diets can age you. Low fat diets can damage your body. Your body can't absorb nutrients and vitamins that you need without fat.
You must have a certain amount of fat every single day in your diet plan or you're shortchanging your health.
There are a lot of reasons why you need to eat fat. The first reason is that fat does a lot of work in your body to keep you strong and healthy.
Fat is used to help nutrients do their work. Without it, you don't get what you need.
So then your body's immune system isn't at its optimal performance level - because it's one of the things in your body that works with fat consumption.
The second reason that you need fats is because you'll have problems with how you feel if you don't. Have you been struggling with feeling kind of down when you're eating low fat?
It's not you - it's what you're eating. Or rather, what you're not eating. You have to have fat in your diet in order to fight off feelings that contribute to down moods.
A diet that's low in fat can make you feel sad because you're not giving your body the foods that it needs in order to help your brain have what it needs to function the right way.
Another reason not to go low fat is because eating a low fat diet can actually increase your risks of getting certain cancers.
How many times have you heard of someone who eats healthy, exercises, keeps their body weight within a normal range and still struggles with all kinds of health issues?
The culprit behind that could be that they're not getting the fat they need that can impede some cancers. Diets that are based on low fat eating can be bad for your heart.
When you eat following a low fat plan, it's true that your LDL level does drop. But it's not the only thing that drops. That good cholesterol, your HDL, heads the same way.
It goes low as well. When your HDL heads south, your body is at risk for a host of health problems - including problems keeping your heart healthy.
While low fat diets sound good in theory, the trouble can also be what's in those low fat foods.
Many low fat foods are packed with things that can impact your health negatively - like too much sodium. Eating the low fat meals can impact your appearance, too.
You'll look and feel older - both on the inside and outside of your body.
Exercise Can Be Bad for Your Body
Many people exercise to get fit, stay fit and slow the effects of aging. But they can be damaging their health and speeding up the aging process without even realizing it.
With everything that you've read about how great exercise is for your body, it can be disturbing to think that you can actually be introducing harm into your life and causing aging to your body instead - but it's the truth.
When you go out for a walk, you'll inevitably see someone out jogging or running.
You may also notice that some of these people have support devices on some areas of their body.
That's because exercise is not kind to the body, especially where bones meet.
Repetition in movement - especially when you do it often and for hours at a time - is one of the easiest ways that you can hurt the joints in your body.
When the joints in your body are damaged, it causes premature aging to that area and knee replacement or other joint replacements could very well be in your future if your joints are being abused through the wrong exercises now.
Personally I'm at the moment faced with hip replacement surgery, which although it may be a genetic weakness is no doubt also related to a lifetime of being a sports enthusiast.
Some people believe in exercise so much that they push their body beyond its ability to cope. They think that if exercising a half an hour a day is good, then exercising for an hour must be even better - but that's not true.
The key to successful weight loss, to successfully shaping your body and slowing how you age is found in cutting back on the exercise you've been doing if you're the type of person who works out too hard.
Exercise is a lesson in body stress. Because when you exercise, you're putting a great deal of stress on your body.
Everything from your tendons to your joints, to your organs are feeling the impact of your workout.
You might assume that you're being proactive for your health, that you're giving your body good health benefits.
That assumption is only correct if you're exercising the right way, in a way that doesn't speed up the aging process for your body.
Did you know that exercise can affect your mood? You might have heard that it releases those feel good hormones in your brain and stimulates your mood. You would be correct.
However, your body has that flight or fight response whenever you have to deal with stress. You may not realize this, but exercise puts a lot of stress on your body.
You feel pain if you run when you don't feel your best. You feel pain when you exercise and your body is hurting. So what happens is that your body reacts to this stress?
Not once or twice - but every single time that you give your body exercise stress, it's reacting. This reaction is being dealt with by your adrenal glands.
After a while, your adrenal glands can't keep up with this constant stress drain.
You have to learn how to exercise in ways that do not bring stress to your body. You've learned how exercise and diet go hand in hand and that you shouldn't just eat healthy without working out.
But working out can be one of the biggest diet busters there is.
That's because when you work out, your body burns up those calories, your glucose level drops and suddenly you have to eat to keep from hitting the floor.
Now if you couple that workout with a low fat diet, you're not getting enough nutrients for your body to stay healthy while you get in shape.
Food is fuel and when you exercise, you're burning up that fuel so it has to be replaced.
Exercise is actually one of the fastest ways that you can fall off the diet wagon. You want to learn how to exercise in such a way that it gives your body great benefits and slows down the way that your body ages.
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I have been involved in sports all my life, and in my 50's I started serious weight lifting. My goal is to enter competitions after my 60th birthday and challenge the Australian categories in my age group.
As a result I have learned much about this sport and the requirements for building muscle.
This book with give you valuable tips to begin your own body building and weight lifting career:
One of the most powerful products I can recommend to my clients is the Thermojetics Beverage. It speeds up your metabolism and
boosts your energy to burn more fat faster.
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REPORT: "5 Ways to Finally Get Fit" cont:Don't Let Your Mind Keep You Out of Shape
Some beliefs are universal simply because they're sayings that have been passed down over time. There's no truth in them, but because these beliefs have been around for decades, everyone automatically swallows them.
One of those beliefs is that aging means being out of shape. There are jokes about 'middle age spread' and jokes about all of the aches and pains associated with aging.
You've seen photos of men with beer guts and shirts that don't quite cover that supposed middle age weight gain.
You've seen women wearing the polyester pants suits and sporting plenty of extra weight on their hips, thighs and buttocks.
You might have noticed that older people look out of shape. As the aging process takes its toll, what happens is that people start to accept in their mind that being out of shape is simply what happens at that point in life.
But it's a complete myth that no one has to put up with. Growing older doesn't mean that you have to accept being fat.
True, it's best to get in and stay in shape while you're younger so that you have fewer health issues to deal with when you do age.
But just because you're older, it doesn't mean that it's too late. It's never too late to slow the aging process within your body that can go along with being out of shape.
And it's never too late to change the outer appearance of your body.
So the first thing you need to do right now is stop accepting age as an excuse. Because that's all it is - an excuse.
You've heard the phrase, "You can do anything you put your mind to" - and it's true. That's because your mind controls what you believe about yourself, about your life and about your body.
If you think that you're going to live out the rest of your life out of shape, out of breath on exertion and feeling old, then you will.
On the other hand, if you take control of what you believe, you can change your physical appearance.
All you have to do if you want proof of that is to do an online search of middle aged people who changed their appearance. You'll see thousands of people who made the decision that enough was enough.
Age had no bearing on them being fat or fit. You may even come across the stories of the woman who became a bodybuilder in her mid fifties.
She wasn't in shape when she started, but she made up her mind to be.
Today, she's in her 70s and looks better than many 20 something year olds do - and she's still going strong.
Why Water Really Is Important
Remember how when you were a child, your parents always pushed you to drink water because they said it was good for you? When you became an adult, your doctor gave you the same advice.
It turns out that the advice to drink plenty of water is some of the best advice you were given.
The standard advice tells you that in order to get enough water, you have to drink eight glasses every day.
Those glasses should be a minimum of eight ounces of the healthy liquid. But that's not exactly correct.
How much water you need depends on if you're active or not, if it's hot or cold outside and how hydrated you already are.
You're just not going to need the same amount of water every single day and your water intake isn't going to be what everyone else is. The best rule of thumb to follow is to drink what's best for your body.
Water helps your organs do the jobs that they're meant to do. Without enough water, you can get dehydrated. Your kidneys work too hard and can become overloaded.
Your skin gets dry. Dehydration makes you look older - because without enough water, your skin doesn't stay smooth and soft looking.
Not only does dehydration make you look older, but it can make you feel older.
You can develop headaches from dehydration. Your energy level can drop and you can even start to experience mood changes. But the most important issue with not getting enough water is that you will have a tougher time losing weight.
Without enough water, your body does its best to hold on to what it does have. So you might experience bloating. Besides bloating, not getting enough water limits your body's ability to get rid of fat.
It's your liver that's your biggest weight loss ally. So you want to make sure that it has what it needs to do its job - and that means making sure you stay hydrated. Your liver works hard to eliminate fat.
That's why you want to take care about what you put in your body, especially alcohol. There's a reason that people who consume a lot of alcohol develop beer bellies.
Alcohol ends up being dealt with by the liver. The liver works hard to get rid of alcohol, but fat is created within the liver as a result of alcohol. So then it can't burn fat the way it was meant to.
You want your liver to do the job of burning fat rather than alcohol, so make it easy for this organ to do its job.
Forget Anti-Aging Products
While there are some creams on the market that can minimize the effects of aging by reducing the appearance of wrinkles, the truth is that there are no anti-aging creams or supplements that can actually slow the process on their own.
You really need a program that will teach you how to look younger by showing you the proper way and the right length of time to exercise.
You need to learn how to follow a nutritional eating plan that not only slows the aging process - but also shows you how to eat in a way that's best for you.
You want to learn how to lose weight and also how to shape up your body so that you look years younger. And you also want a program that will give you plenty of tips on the anti-aging process.
Remember that regardless of which program you choose, the most important thing is that you take control of how your body looks and feels. Don't be a passenger in your own life when it comes to your health.
Check out our online guide here if you have more questions about lifetime fitness exercise tips and strategies.
We hope you found this report helpful to you and that you will put the content to good use for improving your health and wellbeing.
Learn more about improving your general health by getting better Nutrition for your Cells
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Warren’s Notes :I’ve been trying to sit and write some notes for this spot all week but you know how one day can run into the next and things just get away??
Today was to begin talking about sport and some of my own experiences. It is a bit more relevant in some ways right now as when I was first getting seriously into sport with a bit of boxing and then martial arts I was still a teenager. This week I turn 60.
... 60??? . . . . Old people are 60!
Anyway the family is getting together for a meal over the weekend at a Spanish restaurant, 10 courses of Tapis, so I need to get this written right now or it will get lost in family things.
As we begin to talk about sport I thought you might be interested in a personal story of a pretty serious sport injury and how using proper nutrition can assist with healing.
I’ll start with a little background: When young I did not do much sport. After secondary school I spent a year in the capital working and thinking about which university course I would do, as I had deferred a position.
(In the end I decided I didn’t like working in large organizations and went back to the country again and took over the family photographic business, but that’s another story.)
Someone I knew was doing boxing and I took up that for 6 months or so, training 5 nights a week. It was the first time in my life I was really fit.
When I went back to the country there was no boxing there but a strong presence of the Korean martial art, Tae Kwon Do.
I started training a couple of nights a week and kept up the training for nearly 10 years.
Any regular, strenuous, exercise like that gives a good foundation for life time fitness.
The knack is to keep doing something.
When I was about 30 I was married with several children and sport took a back seat to working and family things.
Not training means the fitness levels drop. If you keep eating the same but drop your exercise levels then you gain weight. Before long you need to make a decision about balancing all that out again. This is something we can talk about in the future.
I decided to get back to training. When I walked in the instructors told me that I needed to get to work and start by assisting the instruction of the junior classes.
First session I was running down the hall with the kids, slipped on a dusty floor and fell into a brick wall.
I did a ‘break fall’, as you do, to hit the ground with your arms and take the impact out of the fall.
Unfortunately I hit the vertical brick wall with my forearm.
The result is shown in the x-ray below: over an inch of the bone shattered. (Oops!)
I asked the emergency doctor when he got initial x-rays if it was broken and he said “No. It’s shattered”
He said “Imagine you have a wine class and you break the stem. That is a break, Drop the bowl of the glass onto a tile floor and it shatters. That’s what you have done to your wrist!”
The surgeons said that the break was not fixable. They would have just fused the bones together, and locked the wrist, but there was nothing to join.
They opened the wrist, took out the bones replaced the largest pieces with half a dozen pins then used the left over bones to fill in the cracks in a sort of bone graft.
They said that when there are more than three points of break that the circulation is compromised and the coating on the bone dies, the bone does not heal, and you have bone on bone in the joint and a lot of pain.
They said that in six weeks when the bone had set I would be begging them to fuse the wrist so there was no movement and no pain.
By that time I was working with nutrition products and the doctors allowed me to ‘self-medicate’ with nutrition while in hospital. If you are interested in what I used drop me a line, Basically it involved high use of Omega 3’s, antioxidants, calcium and a few other things. ( I also had 4 churches and about 20 individuals praying for me)
Six weeks later I want back to the surgeons, taking x-rays from my local hospital. They reviewed them, check the movement I had, and the apparent lack of pain, and sent to their own people for another set of x-rays.
They then said that they could not explain it but that there was no point where the circulation had not returned to the bone and that it appeared to working normally. They took out the pins and I walked out. I have never had trouble with it since.
Now, a couple of decades later, for the past five years my sport of choice has been in the gym doing power lifting with the young ones. I lift pretty heavy weights now and the wrist still does not give me any trouble.
It is interesting how things work together. Lifetime fitness is something we all should have interest in. I have done it well and I have done it badly but over time you learn some lessons.
When you have a healing like this wrist it focuses interest on healing through giving the body the tools it needs to do the job God created it to do: keep healthy and heal itself. The experience also leads to interest is sport nutrition. These are all things we will look at in weeks to come.
In the meantime I have birthday party to get ready for, so I am going to move on now.
If there is anything from what I have written here that you have specific questions about then write to me and I will be happy to ‘talk’ by email or phone, one on one about how my own experience may be relevant to things you are dealing with yourself.
Drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back at my cost!
Have a Laff!:: Ponderings::
"I don't have an hourglass figure. I have an hour and a half. I have a little too much time on my ass."
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