Hiking Truly Is Healthy

Hiking Truly Is Healthy
A fit body is a happy body, and one of the best ways to stay healthy is to get plenty of exercise. Hiking is an efficient way to increase your action level, while offering an excess of health benefits. Start gradually, especially if you are a bit out of shape. Invest in a sturdy pair of hiking boots and do your research first. Many hiking trails are evaluated by intensity, so get a hiking guide and start out at the level that is correct for you. Get your doctor's advice before hiking if you are pregnant or have any health issues, such as heart illness or even if you are diabetic.

Improves Your Overall Health
Hiking is an exceptional way to get outdoors and get some exercise. Hiking offers prosperity in overall health benefits and may help extend your life. Moderate-intensity aerobic exercise, including hiking at your own level, is safe for most people, according to the Centres for Illness Control and Prevention.

Lowers Your Risk of Cardiovascular Disease
Take a hike to help keep your cardiac system top shape. Regular exercise, such as hiking, helps raise your high-density lipoprotein levels and lower your triglyceride levels. This diminishes your risk of heart disease, high blood pressure and of having a stroke.

Helps Prevent and Control Diabetes
Consistent hiking helps you to control, and or even prevent diabetes by depressing your blood sugar levels. Hiking gives your muscles a workout, which transfers glucose from your bloodstream for energy. Talk to your doctor first as you may need your diabetes medications attuned when hiking frequently.

Increases Your Energy Level
Aerobic undertakings such as hiking bring in extra oxygen and fuel your muscles, organs and even body tissues. This additional oxygen provides an enhancement fuelled by a process called Glycolysis whereby energy is created when glucose is broken down and this strengthens your muscles and lungs, while increasing your stamina, attentiveness and energy level.

Lowers Your Cancer Risk
Hiking helps decline your odds of developing cancer cells. There is a lesser risk of breast cancer and colon cancer linked with regular physical exercise, and it may also drop your chances of acquiring lung cancer and endometrial cancer.

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Fitness Programs for Women: Four Essential Tips

Fitness programs for women are often wrought with bad advice and pseudoscience. It's no wonder that so many fitness programs for women utterly fail! There's plenty of great information out there, but it can be impossible to find amidst the gimmicks, fad diets, and ineffective workout routines. If you're looking for fitness programs for women that really work, try using the four following tips.

1. Lift Heavy Weights

Plenty of women make their way into the weight room now and again, but most are afraid that they'll get "bulky" if they lift too heavy. That's nonsense! It takes male bodybuilders years of dedicated effort to pack on muscle mass, and they've got testosterone and tons of food on their side. Not only will you not get "too big" by lifting challenging weights - you'll actually look better.

Lifts like squats, bench presses, deadlifts, and other heavy movements are great for stimulating your metabolism and packing on a little bit of lean mass. Whether or not you realize it, that's really what you want! The right amount of muscle gives you a lean, fit look that you simply can't achieve with cardio alone. Challenging yourself in the gym will also cause you to burn more calories, which means you get to eat more and still lose weight.

2. Low Fat is NOT Healthy!

Some nutritionists are still stuck in the 1980s' low-fat craze, but avoiding dietary fat is NOT going to get you the results you want. In fact, most "low-fat" products like crackers, pretzels, and other grain-based products will make it nearly impossible to get lean! They make your blood sugar levels skyrocket, which in turn causes your body to secrete tons of insulin - a hormone which actually makes your body store even more fat. If you're trying to get lean, ditch most of your carbs and eat plenty of olive oil, avocados, nuts, and even some red meat.

3. Ease Up on the Cardio

If you're going to start lifting heavy weights (which you should!), then you're also going to need to ease up on all of that cardio you're probably doing. Slaving away on a treadmill or elliptical is simply not necessary, and it eats up way too much of your time. It's great to do a few short sessions per week for your cardiovascular health, but hours upon hours of monotonous movement aren't going to help you lose fat.

However, there is a much better type of cardio for optimal fat loss: interval training! On a track, treadmill, elliptical, or exercise bike, simply alternate short bursts of all-out sprinting with longer bouts of active rest. For example, you might do eight rounds of fifteen-second sprints and forty-five second "jogs" on an elliptical machine. The whole thing will be over in under ten minutes, but the intensity of the workout will cause your body to burn more fat all day long.

4. Don't Under-eat

One of the worst things you can do in fitness programs for women is to eat too little. Your body is an adaptive machine, and it will respond to severe calorie restriction by slowing its metabolism way down. Have you ever noticed how lethargic, tired, and cold you get when you don't eat enough? Those are sure signs that your body is burning less fuel!

That's not to say that you shouldn't cut calories at all - your body does need a reason to use its fat stores for energy instead of your food. The key is to eat just little enough that you can burn fat while avoiding hunger. Focus first on the right food choices, and then start counting calories if you truly need to. Overall, it's best to take it slow and steady with your fitness programs for women and focus on losing no more than a pound per week.

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Make Your Gym Sessions More Productive And Comfortable In The Right Gym Shoes

Getting a gym membership can be exciting whether you are looking forward to losing weight and shaping up, building muscles or simply getting fit. Whatever your reasons for going for some gym activities, you ought to remember that the shoes you select can have effects on how comfortable and productive you remain. A good gym shoe is one that does not keep reminding you that you are wearing it probably because it is too hot, too tight too heavy or because it pinches. You need to choose the right shoe to make sure that you give maximum concentration on  the gym workout.

Grip – This is very important especially when you are looking for weight lifting shoes. Shoes that offer a flat firm grip on the floor or ground gives you proper form and they keep you safe from skidding when lifting heavy weights. It is important to avoid thick soled high tech shoes when in the weight room for safety and effectiveness in the activity. Always look at the sole of your shoes and the anti-skid features it has to ensure that you select a pair that is bound to offer firm grip regardless of the gym floor that you get exposed to.

Support – This is another very important aspect of gym shoes especially for strength training and cardio sessions. Remember these are activities that consist of side to side shuffling and jumping and you therefore should look for a shoe that has ample support. Wide toe box high top sneakers can be great choices when you are looking for optimal movement. Look for shoes that offer ankle support and arch support as well to keep the aerobic movements swift and safe for you. Shoes that are able to keep your feet from inward rolling are best for treadmill time  so make sure you pay attention to this supportive feature as well.

Comfort – It is definitely something you must pay attention to. Choose high top sneakers that have ample cushioning to keep your feet comfortable whether you are strength training or lifting weight. A comfortable gym shoe should not only be cushioned but also light enough and breathable for your feet so that they don't end up feeling overheated and heavy as this can slow you down. Comfort also relies on the shoe size that you select. Make sure your workout shoes fit comfortably. Avoid choosing very tight shoes or very large ones because either way you will have a hard time keeping up with the gym demands.

Style – You might be going to the gym but you definitely do want to look stylish. There are so many stylish sneakers you can choose for your gym workouts so you do not have to compromise your sense of style just because you are hitting the gym, go for workout high tops! When you take time to weigh your options, you will find a gym shoe you love and one that matches your personality. Love the shoe to enjoy wearing it to the gym.

Bodybuilding sneakers are very important for any gym workout. Ensure you remain safe, productive and comfortable by selecting excellent gym shoes that have all important features included and get the right fit for your feet.

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Muscle Cramps: Unmasking the Fitness Dilemma

The article talks about the occurrence of muscle cramps among individuals who want stay fit and improve their health. Rather than taking medication and drugs to treat muscle cramps, individuals are advised to make adjustments in their training routine and diets to lessen the development of muscle cramps.

 

People nowadays are becoming more conscious about their health, recognizing the importance of exercise and physical activities in their lives. Many have been integrating exercises like jogging, skipping ropes, brisk walking, and other similar exercises in their daily routines. However, there are instances that people who exercise, especially those who run or jog, can be vulnerable to muscle cramps. Muscle cramps are the involuntary and forcible contraction of the muscles. These cramps can be related to a part of a muscle, the entire muscle, or a group of muscles. It may occur many times before it is relieved. Sometimes there can be simultaneous cramps that move body parts in opposite directions. Statistics show that about 95% of individuals experience muscle cramps at some point of their lives.

 Muscle cramps can be caused by different factors which may include poor flexibility, muscle fatigue, electrolyte and mineral depletion, excessive physical exertion, and dehydration. Electrolytes are minerals in the blood and other fluids that carry an energy charge. In addition to these causes, muscle cramps can be linked to some factors like improper breathing and unhealthy diets.

Muscle cramps may disappear on their own, but there are some things that can be done to lessen their severity and longevity. Below are some of the things that can be done to treat muscle cramps.

· Stop the activity that triggered the muscle cramp
· Gently stretch the affected muscle
· Keep the affected muscle moving with light activity (standing and walking around)
· Massage the affected area to aid blood flow

Making adjustments in one's training routine may help prevent the occurrence of muscle cramp. Improving one's cardiovascular fitness may also boost the flow of blood to the muscles. A strong heart may guarantee that there are sufficient amounts of oxygen and nutrients in the muscles for them to function properly. Stretching may also help the muscles become more loose and flexible that may stop the muscles from tightening and cramping. Stretching coupled with a good warm-up session may lead to increased range of movements and help prevent injuries and muscle cramps by prompting muscle recovery.

In terms of breathing and healthy diets, people who workout should make sure that plenty of water is taken before and while working out to replace lost electrolytes. Deep breaths should be done while working out to allow consumption of plenty of oxygen. Studies show that when oxygen intake is more efficient the following may take place: slower heart rate, decreased blood pressure, eased anxiety, and relaxed muscles. Workouts should not be overdone to prevent the occurrence of muscle cramps. Any cramping usually subside after a few minutes of rest but if individuals are having trouble with their cramps they should seek the advise of doctors of other health specialists.

Rather than seek for the treatments or remedies for muscle cramps engaging in proper pre-workout and workout routines may eliminate or lessen the occurrence of these health ailment. The use of over-the-counter medication to treat muscle cramps is not prohibited. But individuals who wish to try them should consult doctors before taking them and not self-medicate. Proper workouts and healthy diets prioritized rather than taking muscle relaxants and other medications to treat muscle cramps.



Damian@FitnHealthy

Living a Healthy Life

We’re so busy racing through our day to day lives that we don’t take the time to look after ourselves. It’s really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

 

In the fast paced world that we live in it can be easy to neglect our health and wellness. We’re so busy racing through our day to day lives – family, friends, work, social engagements – that we don’t take the time to look after ourselves. It’s really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

Drink Drink Drink…

You’ve heard it a million times and you’ll probably hear it a million more – drink more water!

Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time 66% of us aren’t drinking enough water, so over half the population isn’t running on all six cylinders to begin with – before things like bad air, bad food and stress take their toll.

It’s not really a difficult thing to remedy. Just drink one glass of water every half hour or so – or 10-12 glasses of water per day – and you’ll notice a huge jump in your energy levels.

Living Food – Loving Life!

A little known fact is that heating food above 116°F destroys much of the nutrient content. Considering that we already aren’t eating enough veggies, that’s a fairly substantial problem. Nutritionists recommend five serves of fresh vegetables per day. How many of us are actually taking that advice?

A great way to get the nutrients found in fresh veggies without spending all day at stove or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (there’s no cooking involved, for one thing) and it’s convenient. You can take your juice to work and even give some to the littlies for school lunches!

Wheatgrass in particular is an excellent source of nutrition. It’s high in chlorophyll (sometimes described as ‘plant blood’ because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source for vitamins and minerals.

 

Energy In – Energy Out

Exercise is another dirty word for most of us. The thing is, exercise doesn’t have to be horribly time consuming or mind-numbingly boring. There are plenty of options.

Years ago gyms usually offered weight rooms, aerobics classes and maybe a tydro-circuit. Now you can add water aerobics, yoga, pilates, dance-ercise, step classes and a whole range of new workout options.

If you don’t really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker. I’d be lost without my exercise bike – I set it up in front of the television and peddle away merrily during my favourite shows.

If, like me, you suffer from illness or injury or your level of fitness is quite low, you might like to consider some invaluable advice that I got from my doctor:

Once you’re physically unfit, and particularly if you’re also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch.

An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly, it may seem. For the first couple of weeks, walk/ride for 5 minutes per day – exactly 5 minutes, no more, even if you think you could continue. When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutes… continue to gradually increase your activity until you’re at a level that you’re comfortable with.

It may sound a little silly, but it works. In effect, you trick your body into producing more energy. You’re building your exercise time up so slowly that your body doesn’t really realise what’s happening. Follow this method and, before you know it, you’ll be comfortably exercising within your limits every day.

So, folks, that’s the basics. If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, you’ll be well on the way to living a healthy life. On a final note, don’t forget to take some quiet time for yourself. Meditating is an excellent way to minimise stress. You don’t have to sit around for hours, just give yourself 5 minutes of quiet time every day – even in the shower, if that’s the only place where you can get time out – and have a little catch up with yourself.

And, last but by no means least, laugh! In fact, laugh like a loon – the louder the better! You’ll be amazed at how much such a simple thing can lift your spirits!

Damian@FitnHealthy

13 Foods That Trim down Your Body the Natural Way

With 2016 nearly here, many #people will be on a huge health kick, looking for all the best foods that trim down your body. It’s easy to want a quick fix solution to trimming down, but if you want to know a secret, most of us make it way too hard. Trimming down the natural and healthy way is really quite simple, and more so than you think. To trim down the easy way, and actually not go hungry or suffer from poor nutrition, all we need to do is choose a larger amount of simple, healthy foods. All the foods below will naturally help you drop pounds the way your body prefers and was meant to do. Try just filling your plate with these foods that trim down your body each day, and in no #time you’ll slim down the natural and smart way, without going hungry or feel like you’re dieting. Better yet, pair as many of them together as possible for meals and snacks, and have fun coming up with new combinations!

 1. Fish

Fish is one superfood I will always be an advocate of and it’s one of the best foods that trim down your body quickly. Why? It’s high in amino acids that digest seamlessly in your #body, for immediate use to repair and increase your lean muscle mass. It’s also almost fat free, low in #calories and contains no carbs at all. Pair fish with some of the healthy foods #below for the most filling benefits and eat 4-5 servings a week. Regardless that some sources can be high in mercury, if you choose a good source, fish is a much better alternative than choosing meat for #weight loss.

2. Greens

Greens are my favorite trim food of all. Kale, spinach, arugula, romaine, collards, etc, they’re all amazing for you. They balance the mind, body and they’re so low in #calories, but fill you up quickly. Due to their intense nutrient profile, greens also signal immediate nourishment to your brain, which satisfies it sooner. When you eat foods with little nutrients, it’s easier to naturally be hungrier because your body isn’t getting the nutrients it wants and needs. Eating greens takes care of that because they’re high in vitamins, antioxidants and minerals that your #body literally craves. Eat a huge salad or bowl of steamed greens and see if you don’t agree with me!

3. Veggies

While you’re upping your greens, don’t forget about veggies too! My favorite veggies are celery, turnips, pumpkin, squash, sweet potatoes and carrots, but any veggie is game. Do be careful with white potatoes as they can spike your blood sugar just like a refined piece of bread would. Opt for purple red or sweet potatoes instead. Also, as long as you tolerate them, don’t forget about broccoli, Brussels sprouts, cauliflower, onions and cabbage either. They’re brimming with nutrition! All veggies are full of vitamins, fiber and water, which fill you up, add bulk and ensure your #body gets exactly what it needs. Cooking them makes them easier to digest than eating them raw, so don’t think they need to be raw to get all the healthy #benefits.

4. Egg Whites

Egg whites are the lowest calorie source of animal protein per ounce. For ¼ cup of egg whites, you’re only looking at 25 calories, no fat, no carbs and straight protein. Don’t fear the whole yolk as long as you keep it to one a day, but egg whites are the most figure friendly option of the two. Egg whites can be added to anything, be it a smoothie, oatmeal or cooked up with some veggies. Any way you want to use them is great. They fill you up and hold you over for a long time, with very little #calories in them. This trims you down in no time, but be sure to get a little healthy fat from other sources if you can. Eating all protein and no fat all the #time isn’t good for your metabolism long term. Short term though, #egg whites will trim you down incredibly fast.

5. Nonfat Greek Yogurt

I adore nonfat Greek yogurt. Even if I don’t eat any other animal protein source, which I try to monitor, I always eat Greek yogurt, plain and unsweetened. It is the perfect anti-stress, low sugar and high protein snack. It contains calcium, magnesium, potassium, iron, Vitamin B12, Vitamin D and a large amount of zinc as well. Yogurt is a food more #women need to be eating, but not the high sugar varieties most of us are used to. Choose plain, unsweetened Greek yogurt and pair it with a low sugar fruit like berries, or some stevia to sweeten it up without adding sugar. I use it in smoothies as well, as it makes for a delicious ice cream like shake that’s secretly healthy for you! The probiotics, protein, low sugar and fat-free qualities of Greek yogurt help you drop pounds quickly, despite that it comes from a dairy source.

6. Psyllium Husks

If you haven’t heard of psyllium husks, let me introduce you to your blood sugar, digestive tract and appetite’s #best friend. Psyllium husk is a straight plant fiber that acts in the body exactly like #chia seeds do, but it is calorie free. It’s high in soluble and insoluble fiber, swells in the digestive tract to fill you up and helps excrete wastes through the #body. Just be sure not to use too much! ⅛ tsp. added to two of your meals or snacks a day is just enough!

7. Hemp Protein

Hemp protein is by far my favorite single source of vegan protein. It’s rich in heart healthy omega 3 fatty acids, protein, magnesium, B vitamins, Vitamin E, manganese, copper, zinc and fiber. It’s also lower in fat per serving than hemp seeds, which are richer in fat. Hemp protein is simply the straight protein derived from raw hemp seeds and is an incredible source of easy to digest protein with all essential amino acids. It helps increase lean muscle and it’s very easy to digest, even though it has a lot of fiber per serving. I add hemp protein to smoothies, energy bars and even homemade puddings with Greek yogurt and stevia. Hemp protein also thickens up recipes nicely, so you can use it for baking as well. It will work like any other lean protein source to increase lean muscle mass and burn fat, but it’s more alkaline and friendly to your #body than animal sources like whey.

8. Oats

Oats are by far one of the best grains to consume, if not the best. They’re easy to digest for most #people, and if you’re scared of gluten contamination, just buy gluten-free like I do. Oats are a rich source of fiber and protein, they’re almost fat-free and they’re rich in heart healthy vitamins and minerals. Oats are unique to other grains, because they contain more protein per serving and they're just a couple grams under the almighty quinoa seed. I find oats easier to digest than quinoa, and enjoy their milder, nuttier texture. Oats are also one of the most filling foods you can eat to start your day. You can also add them to smoothies, use them to thicken omelets, muffins or even a healthy veggie meatloaf. Oats help burn fat in the body by increasing your fiber intake and protein intake. Since they stabilize your blood sugar, they also keep your insulin from storing fat in your #body and keep it even to prevent blood sugar surges.

9. Coconut

Coconut is one of my personal favorite foods for a few reasons. First, it helps stabilize your mood, enhance your mental focus and reduce stress. This relates to #weight loss for a few reasons. It helps to keep you from reaching for sugar as a quick source of fuel, and it also reduces your cortisol levels from high levels of stress. Next, coconut is high in fiber, which promotes a full feeling, and its healthy fats are burned by your liver to help increase fat burn in your #body. Just be sure to stick to all unsweetened forms of coconut. I highly recommend unsweetened coconut shreds to add to oatmeal, baking recipes or energy bars. You can also stir it in your yogurt for a filling snack. I like to use raw coconut butter in my smoothies, or as a butter replacement. I also like to eat it 1 tbsp. at a #time off the spoon when I’m hungry and need a quick energy source. #Coconut oil is the best oil to cook with since it holds its nutrients at high heat levels and will help increase fullness quicker in your meals.

10. Berries

Berries are just bursting with fat burning properties. Since they’re low in sugar, they won’t mess with your glycemic index at all. They’re also rich in antioxidants, fiber and vitamins and minerals which help release toxins from stored fat in the #body. Berries enhance your mood as well. Just adding ¼ cup to your smoothies, to your oatmeal or your yogurt is a great way to enjoy them, though the possibilities are endless!

11. Flaxseeds

Flaxseeds are full of fiber, just like #chia seeds, and have a host of omega 3 fatty acids to increase fat burning in the body, regulate your blood sugar and their fiber content helps increase satiety. They also contain phytoestrogens, which act like hormones in your #body, helping to relieve stress from low estrogen levels. They also help give you great #skin, as a bonus! Add ground flaxseeds, not whole, to your smoothies, yogurt, oatmeal or even cooked veggies. Their fiber helps promote regularity, which will help reduce stored toxins from your body and fight off excess water #weight.

12. Cucumbers

I adore cucumbers! They’re not just low in #calories, but filled with slimming potassium and Vitamin C. Cucumbers are also a great way to hydrate after a workout and they are a natural detoxifying fruit (yes, they’re a fruit). I freeze cubes of chopped organic cucumbers and use them in smoothies instead of bananas to lower the sugar content, increase the water content and give my smoothies a delicious, fresh taste. Try it for yourself and see how you like it!

13. Lemons

Lastly, let’s give lemons some love! Lemons are fat burning machines! They’re naturally slimming because they help move toxins out of the body and reduce stress due to their Vitamin C content. They also act as a natural diuretic to release stored water weight in your body. I like to drink lemon water when I have a headache or a stomachache and I always feel better within half an hour. They help alkalize your whole body and reduce acid contents in your blood, #stomach and your lymph fluids. Lemons also help to reduce pain and inflammation in the #body, and can even help with constipation. Brew a hot cup of water, add a few lemon slices and drink up. You won’t believe how good this is, any #time of the day. It will help trim you down naturally, without you having to go on some crazy Master Cleanse using lemons!
Obviously, there are many, many other slimming foods out there. Some of my other favorites include almonds, raw chocolate, herbs and spices and certain superfoods. I’d love to hear your favorite slimming foods if you have any. Being slim is not about starving! It’s about feeding your body with high quality ingredients that naturally keep you at a great #weight the right way. What’s your favorite slimming food?

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5 Tips for Starting a Fitness Routine

Take the dread out of getting fit! It really doesn’t have to seem like an chore to get a fitness routine going, and stick with it. You’re most likely to follow through if workouts are planned in advance and you have realistic goals that have some flexibility.


Before you get started, remember that if you want to lose weight and feel healthy, you’ll need the right foods to fuel your body. You might like 11 Top-Rated Skinny Recipes Under 275 Calories, 5 Guilt-Free Comfort Foods with Fewer Than 275 Calories, and the 7-Day Clean Eating Menu.


1. Take Small Steps

Studies show it only takes 20 minutes of exercise for the brain to release the feel-good endorphins that lift your mood. Start with 20 minutes, then add about 10 minutes to the workout each week to ease yourself back in. If you’re really pressed for time and need a jumpstart, try Beginner’s 4-Minute Fat Blaster Workout or 4-Minute Lean-Down Workout.


2. Schedule Your Workouts

You know how it works. If you don’t schedule something, it doesn’t happen. Treat your fitness routine like any other important commitment and give it the priority it deserves. You’re worth it!


3. Try Something New

The best way to beat the holiday fitness slump is to enjoy your workout. Let’s face it. If you hate to do a specific exercise, you aren’t going to keep it up. After all, not everyone is designed to be a runner. Don’t be afraid to try new exercises and figure out which ones work best for you.


4. Find a Workout Buddy or Group

Team up with a friend who will keep you motivated and on track for success. Fitness classes are a smart way to stay motivated, too, because you can share and receive support from other class members.


5. Embrace Weights

The ideal workout combines cardio and strength training. Yes, strength training! Women are often afraid to lift weights out of fear of developing man-muscles. However, pumping iron tightens the body while boosting metabolism for faster weight loss. Try this 4-Minute Kettle Bell Fat Blaster.

These tips for jumping into a fitness routine will help get your body back in gear now that the holidays are over.

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