Virtual Health & Wellness

Be Realistic

2009-04-27T17:37:00.002-04:00

Be Real about your success! It would be great if you could train for a week and see magical results, but that's not how Getting in Shape and improving your health works. Just like Getting out of shape does not happen in one day, you will not see results immediately when you start any type of fitness training program. Be Realistic, Be prepared and Set Short, Medium and Long Term Goals. When you make your fitness goals realistic and attainable you will ensure a greater success for sticking with your fitness program for life.

Warm the Engine

2009-04-24T06:06:00.001-04:00

Never start any training session, whether you are lifting weights or doing a cardio work-out, without properly doing a 5-10 minute warm up with your body. A proper warm up that consists of jogging in place, jumping jacks, moderate cardio on a machine or just taking a quick jog, are crucial in making sure that you help warm your core and get your muscles in a flexible ready to train state.

You greatly reduce your chance for injury by warming up properly. This must be an integral part of your routine, irrelevant of your goals! Please don't skip it.

Exercise of Choice

2009-04-22T08:08:00.004-04:00

Many people are looking for the best overall exercises and if I was to select the best Single Exercise if you could only pick one, it would be the Squat. Squats are an excellent lower body exercise that hit the largest muscles in your body that include glutes, hamstrings, quads, and calves. Working your largest muscle groups help you begin the body composition transformation that reduces fat % and builds toned muscles. Find an Exercise ball, lean against it back and head straight looking forward. Feet should be shoulder width apart and with a smooth and steady sitting motion, bend at the hips and move your body downward till your legs are bent at a 90 degree angle. Pause for one second keeping the muscles in your lower body contracted and then move slowly back up into the standing upright position. Repeat this movement at least 12-15 times. Make sure you keep the fitness ball resting in your lower back area for support and stay very upright with your back and looking straight forward and not down at your feet.

Body Fat vs Body Weight

2009-04-20T11:25:00.000-04:00

Get off the scale and stop managing your fitness health success by your body weight. Most people measure they success or failure based on have I gained or lost weight. This is by far the worst way to measure your fitness success. Body Fat Composition should be all that you stay focused on in your measurement of success. Use a time tested simple measurement with the use of a Body Fat Caliper by Accumeasure. It is one of the most effective and quickest ways to get a true health measurement of your long term fitness goals.

Flush it Out

2009-04-17T06:22:00.000-04:00

Water does the body good when it comes to good health. Water helps flush out toxins and other unwanted things lingering in your body. Water also replenishes fluids that help lubricate the internal body, while keeping you hydrated, lowering your desire to eat, and also helps keep your skin looking smooth and young. I know it's hard to drink lots of water, but find bottled water you enjoy the taste of or filter your tap water and keep it chilled in the refrigerator. You should be drinking at least 64oz per day up to 128 oz to keep your body hydrated and working properly.

Sugar, Sugar, Sugar

2009-04-15T07:59:00.000-04:00

Often people think by drinking fruit juices or eating low fat fruit made snacks, that they are cutting out or eliminating sugar in their diets. The facts are that some fruit juices have more sugar than a soda. Reduction of sugar is important for good quality health and weight management. Always check out the sugar content of anything you put in your mouth; even if you think it might be healthy for you.

Reduce the Pressure

2009-04-14T08:43:00.001-04:00

Stress can be an incredibly powerful drag on your fitness and health and study after study has found that when a person is stressed, the body reacts. Results of stress can lead to high blood pressure, tension headaches, upset stomachs, and many other ailments. Exercise is probably the most effective defense against stress in your life. You are in the middle of a high intensity interval sprint/jog workout... Are you thinking about being stressed? NO!! You are just trying to survive this training session. So keep your stress in check with good quality well balanced fitness training.

Berries, Berries, Berries

2009-04-13T09:30:00.002-04:00

Blueberries, Raspberries and Strawberries! Do you love your berries? Awesome, because your favorite berries are actually good for your healthy balanced meal plan. They contain plan nutrients called anthocyanidins. These are incredible antioxidants and some have high levels of resveratrol, which helps fight heart disease and cancer. The next time you want something sweet, juicy and good for you; reach for blueberries, raspberries or strawberries, just remember, moderation is key! They still have calories!

Nutritional Supplementation

2009-04-12T08:08:00.002-04:00

There are billions of dollars spent each year on meal and dietary supplements, from vitamins to protein bars and even those magic weight loss pills sold over the counter. The most important thing you need to understand, how is what you are taking really benefiting or supporting your overall fitness or health goals. Make sure you READ the labels and look for clean products that still support a healthy meal plan. Supplementing your daily diet through the use of the right products is an excellent choice to fill in your nutrient holes from your eating plan. Almost everyone should be using certain nutritional supplementation products to support a busy lifestyle.

If you need some direction, just ask us, we are happy to help!

Food Flavors

2009-04-11T06:22:00.000-04:00

Eating food that has no flavor makes it very easy to fall off your healthy meal plan. Food doesn't have to be fattening and bad for you to taste good, so Spice it up. Here are some great flavoring alternatives that don't add bad calories to your healthy meal plan when used with moderation.
a. Mustard
b. Salsa
c. Flavored Vinegars - Balsamic, Raspberry, Red wine, etc
d. Teriyaki or Low Sodium Soy Sauce
e. Any type of your favorite hot sauce
f. Herbs - Basil, Dill, Tarragon, Rosemary, etc.
g. Spices - Cinnamon, Cloves, Curry Powder, etc.
h. Citrus Juices - Lemon, Lime and Orange both juice and Zest
i. Low and No Salt Seasonings - Like Mrs. Dash, etc.

Decaf Your Day

2009-04-10T07:08:00.003-04:00

Caffeine can dehydrate your body so try and remove any form of caffeine intake from you daily healthy meal plan. It may not be easy at first, but when you are done, you will feel so much better.

You can replace the caffeine fix with any number of options for those who feel an absolute need for additional energy effects. We strongly suggest staying away from the Red Bull, Red Line, etc. The amount of sugar in these products is enormous and unhealthy. Many people also feel such responses as palpatations, jitters, feeling flushed, etc. We recommend an all natural source of energy instead. One that also enhances mental focus aong the way. Through a combination of amino acids and vitamins, Spark is sugar-free and provides long-lasting energy through healthy means.

Try it once and you will be hooked. Caffeine and its dehydrating properties will be a thing of your past. Guaranteed!

Fruit Before Sugar Please

2009-04-09T09:36:00.005-04:00

If you find yourself reaching for food or snacks with processed sugar faster than fruit, you probably need to give your taste buds a chance to adjust to those naturally occurring sugars in fruit. A nice ripe mango or crisp apples can satisfy you better and longer than gummy candy or hard candies that are easy to grab. Good nutrtion and candy do not go hand in hand, but fruit is packed with nutrients.

Try a Fruit & Fiber bar in a pinch!

Cleanse Your System

2009-04-08T14:12:00.000-04:00

This 10-day system provides herbal extracts needed to help rid yourbody of impurities that may be obstacles to achieving better health.* This great start to your weight-loss program helps support improved digestion, internal cleansing and support the immune system.*

Benefits of Phytochemicals

2009-04-08T06:11:00.001-04:00

Phytochemicals also known as phytonutrients are organic compounds found in fruits, vegetables and other plants which protect you against many life threatening conditions like heart disease, arterial damage and some forms of cancer, as well as protecting your skin against premature ageing. There are over 900 phytochemicals found in foods, and one serving of a fruit or vegetablemay have as many as 100 different phytochemicals.

Although it is not important to know the names and benefits of every single phytochemicals that exist, what is important is to understand that maintaining a diet that contains a variety of fruits, nuts and vegetables will combine the benefits of the phytochemicals and vitamins to help you achieve optimal health. Some of the well-known phytochemicals are lycopene in tomatoes, isoflavones in soy and flavonoids in fruits.

Straight on the Cardio

2009-04-06T06:06:00.002-04:00

The Stairmaster, treadmill and stationary bikes are excellent pieces of cardio equipment but there is a right way and a wrong way! Slouching over the display panel or supporting your body weight on the rails limits the muscle usage and increases risk of injury. Standing upright and using the rails for balance only uses your core body muscles for balance and support. Get more out of your cardio workout... increase your health and wellness!

Attitude is Everthing

2009-04-05T08:26:00.000-04:00

When it comes to living healthy. A negative attitude can sabotage the best laid plans for your fitness and health goals. Living well is a direct correlation with a positive attitude. Keep smiling and try to surround yourself with positive people and influences, while you look for the good in daily business and personal activities.

Read Labels Carefully

2009-04-04T07:49:00.000-04:00

Don't be fooled by advertising, claiming high in whole grains or FAT FREE. Get into a good habit of reading labels on the foods you are ready to buy. While they may have messages such as Low Fat or Reduced Calorie written all over them, when you read the ingredient statement and label more closely, you may be Un-pleasantly surprised. Look for hidden sugars, preservatives, and saturated "bad" fats.

Don't fall into the DIET trap

2009-04-03T09:53:00.001-04:00

Most people are completely confused when the word diet or nutrition is used. Your body needs to have nutrients replaced, whether through foods being eaten or supplementation. Do you remember what you learned in elementary school about the four major food groups? As an adult, eating balanced healthy meals from these four food groups still applies. It is extremely important to remove the "junk food" from your meal plan and stick with healthy balanced foods. If you do not like certain things such as fruits and vegetables, be sure you are taking a supplement to get the nutrients you definitely need.

Muscle Contraction

2009-04-02T08:21:00.000-04:00

At the top of each movement, contract the muscles that you are using. For example, when you perform a biceps curl, contract your biceps as hard as you can at the top of the movement, when your elbow is flexed, before lowering the weight. The contraction is the first step in the stimulation of growth.

Weight Loss Facts

2009-04-01T08:27:00.000-04:00

To lose weight you should cut out 500 calories per day. All you have to do is bump up your activity and shave off a few calories. To increase activity* every day: jog for 25 minutes (225 cal.), swim for 30 minutes (230 cal.) or bike for 45 minutes (233 cal.) To lose calories, cut out: 1 small order of French fries (210-290 cal.), 1 individual size bag of chips (304 cal.) or 1 medium (24 fl. oz.) soda (291 cal.) *Calorie burning estimates are based on a 170 pound person.

Body Mass Index

2009-03-30T08:11:00.003-04:00

Body Mass Index (BMI) - is considered a more accurate tool than body weight alone in order to assess potential overall health and risks associated with being overweight. Lean body mass (muscle) weighs the same as fat, but takes up 2/3rds less space on your body. So you can see why a person with a lower BMI or lower Body Fat % looks slimmer than a person of the same height and weight, but with a larger % of body fat makeup. Remember that BMI alone should only be used as a guideline and is not 100% accurate. Make sure that you are getting your body fat % measured either using an impedance scale at home or get the help of a fitness professional utilizing body fat skin fold tests to get the best accuracy of your overall body fat % and health. Calculate your BMI at our site today with your free fitness profile!

Fast Food and Stroke Risk

2009-03-26T12:20:00.002-04:00

Number of fast-food restaurants in neighborhood associated with stroke risk
Published: Thursday, February 19, 2009 - 16:23 in Health & Medicine

The risk of stroke increases with the number of fast-food restaurants in a neighborhood, according to research presented at the American Stroke Association's International Stroke Conference 2009. After statistically controlling for demographic and socioeconomic factors, researchers found:

Residents of neighborhoods with the highest number of fast-food restaurants had a 13 percent higher relative risk of suffering ischemic strokes than those living in areas with the lowest numbers of restaurants. The relative risk of stroke increased 1 percent for each fast-food restaurant in a neighborhood. However, the researchers said the discovery of increased risk only demonstrates an association, it does not prove that fast-food restaurants raise stroke risk.

"The data show a true association," said Lewis B. Morgenstern, M.D., lead author of the study and director of the University of Michigan's stroke program and professor of neurology and epidemiology in Ann Arbor. "What we don't know is whether fast food actually increased the risk because of its contents, or whether fast-food restaurants are a marker of unhealthy neighborhoods."

Neighborhoods with large numbers of the restaurants are prime areas for stroke prevention programs, Morgenstern said. "We need to consider targeting communities that have a lot of fast-food restaurants as places where we can improve health."

The fast food-stroke association emerged from data gathered in the ongoing Brain Attack Surveillance in Corpus Christi (BASIC) project, which has identified strokes occurring in Nueces County, Texas, since Jan.1, 2000. This report examined 1,247 ischemic strokes that occurred from the study's start through June 2003.

Nueces County has 262 fast-food restaurants, defined by the researchers as having at least two of four characteristics: rapid food service, takeout business, limited or no wait staff and payment required before receiving food.

The team used the 64 U.S. Census Bureau tracts in Nueces County — from which they obtained demographic and socioeconomic data — as proxies for neighborhoods.

Researchers determined the number of fast-food establishments in each tract, and then sorted the tracts into four groups based on number of fast-food restaurants. Neighborhoods with the lowest numbers of fast-food restaurants (less than 12) were in the 25th percentile and those with the highest numbers (greater than 33) were in the 75th percentile.

The epidemiological study supports previous research that suggested a link between fast food and cardiovascular disease — to which some fast-food chains have responded by including more nutritious options to their menus.

Morgenstern said the report needs to be confirmed and expanded by similar studies of the correlation between fast-food restaurants and stroke in other cities.

"We need to start unraveling why these particular communities have higher stroke risks," Morgenstern said. "Is it direct consumption of fast food? Is it the lack of more healthy options? Is there something completely different in these neighborhoods that is associated with poor health?"

Each year about 780,000 people have a new or recurrent stroke. Of all strokes, 87 percent are ischemic, which result from a blocked artery in the brain or an artery feeding blood to the brain.

Source: American Heart Association

Into the Golden Years

2009-03-25T06:59:00.001-04:00

An Associated Press survey found that more than 60 percent of Americans don't want to live to 100 for fear of bad health and insufficient finances. Don't be foolish; you can live to be 103! Studies have shown that regular exercise and eating right improves ones health and can even slow the effects of aging.

Keep both the mind and body active and health will remain! Start now, age gracefully and feel great!

Slim Down America '09

2009-03-23T11:01:00.002-04:00

eFitness for Life Promotes……Slim Down America

We are Certified Nutrition Coaches and Personal Trainers looking for 10 people to join the National Slim Down America campaign...all of our services are free. You will be required use a world class nutritional product line that will cost you between $2.50 -$4.00 a day....significantly less expensive than a trainer or weight loss clinic. First Place is a complete makeover...many will be selected to be in a Health and Wellness Publication.

Respond to this posting immediately to see if you qualify or go to www.advocare.com/08101566 click on SlimPact and register ...no obligation ...I will call you after your registered.

We are also looking for 3 Marketing/PR professionals to lead their own Slim Down America and earn extra income! You can go to http://www.healthandwealthforlife.net/ for an even faster response!

Join our cause today!

Fat vs. Muscle

2009-03-23T06:08:00.000-04:00

We hear it all the time... "I'm working out less and my muscle is turning into fat!" One of the biggest myths in weight training... muscle and fat are completely different types of tissue and can't magically be changed. Muscle shrinks (atrophy) when not stimulated so your muscles may seem softer. Compounding the problem, most people don't lower their calorie intake to match their now lower energy needs. The result is less muscle mass and extra calories being stored as fat... a shift in your body composition.

Obesity vs Smoking

2009-03-20T08:06:00.001-04:00

Obesity can take years off a life, and in some cases is as dangerous to health as smoking, reports USA Today. Researchers analyzing studies involving almost a million people found that obese adults died an average of three years earlier than people with a healthy body-mass index. Extremely obese adults—100 or more pounds overweight—died up to a decade sooner.

The findings demonstrate that extreme obesity shortened lifespans as much as lifelong smoking, and that even being mildly overweight shortened lives, researchers noted. "Obesity causes heart disease and stroke by pushing up blood pressure, mucking up blood cholesterol and triggering diabetes," said one of the scientists, whose work is published in The Lancet.

Source: USA Today

Use Good Form

2009-03-19T08:50:00.000-04:00

Good form is important throughout the entire workout, not just during the exercise. Dropping a weight on your foot is not only embarrassing in a crowded health club, and it will definitely put you out of commission for a while. Use your legs when lifting a weight off the ground or loading up a barbell for a set. Maintain support in your abdominals and lower back. The same goes for picking up a back of groceries, a stuffed suitcase or a toddler.

AdovCare Spark - Proven

2009-03-17T16:56:00.002-04:00

Make Yourself Hungry

2009-03-17T14:21:00.005-04:00

How do you know when your metabolism is elevated? Simple! You find yourself hungrier than normal. It never ceases to amaze me how many of us still do not understand that failing to properly fuel your body, whether you exercise or not, is the exact opposite of what you should be doing in order to maintain both overall health and weight control.

When you are feeding your body properly, it burns the nutrients you ingest at a much quicker pace, thus giving you a feeling of hunger more often than you are probably accustomed to. This is a good thing! A great thing actually!

Does this mean you can eat anything you want and still make progress? Absolutely not! Food choices are still important, but eating every 2-3 hours is the starting point! Smaller more frequent feedings (healthier choices), will kick-start your metabolism.

First things first.....start here! Make yourself hungry......by feeding, not by starving!

We are happy to help you......Get Started!

Fill up With Fiber

2009-03-16T06:31:00.002-04:00

Most people do not get enough fiber each day, increasing their risk for weight gain, heart disease and cancer. Slowly introduce more fiber to your diet until you consume the recommended 25-30 grams per day. Whole grains, fruits, and vegetables are all rich in fiber.

The addition of a fiber supplement can be an excellent choice as well. This all but ensures you will get at least your minimum fiber intake and lessens the burden over the course of the day.

Machine Settings

2009-03-13T08:07:00.002-04:00

When working with weight machines in the gym, remember, one size does NOT fit all. These machines are designed to fit individuals of all different shapes and sizes. Make sure you take the time to adjust each weight machine to fit your body height and dimension. More often than not, you can find setting and use instructions on the machine itself. Take a few extra moments to read and follow these instructions to reduce your risk of injury and make the exercise more effective.

Porper Cardio Form

2009-03-12T10:54:00.001-04:00

Stand or Sit up Straight! No slouching on the cardio equipment please! Stand or sit up straight, hold your head up high and get more out of your cardio workouts! Standing upright and supporting your own bodyweight uses the stabilizing muscles of the torso. The more muscles you use during any exercise... the more fat burning your body can do!

It's these little things that help you reach your goals even faster!

Join the slimPACT Challenge

2009-03-11T07:21:00.003-04:00

Join the Challenge! Welcome to slimPACT, a nationwide campaign designed to help Slim Down America! By joining us in this weight-loss challenge, you can make a powerful impact in your life – and the life of those around you.

About slimPACT
From Feb. 22 through July 1, 2009, you have the opportunity to lose weight and make a slimPACT in your life. We will provide all the tools you need including support from the Distributor who encouraged you to participate, tips to a healthier lifestyle and the slimPACT product package featuring NEW AdvoCare® Slim™, MNS® Max 3, Meal Replacement Shakes and the best-selling AdvoCare Spark® Energy Drink. Plus, you can order a slimPACT T-shirt with your product package for only $2!

Your reward?
Losing weight and enjoying a healthier life is a reward in itself, but the winner from each region (based on inches/pounds lost as determined by AdvoCare) will be flown to Dallas, Texas, for a professional makeover and photo shoot. Winners will be featured in our prestigious glossy, four-color, February 2010 edition of Impact Magazine and on our Web site for the world to see!
Second place winners from each region will receive a $500 Target gift card. Third place winners from each region will receive a $250 Target gift card.

Don't wait any longer to change the way you look and feel!

Variety is Required

2009-03-10T08:00:00.002-04:00

The body is extremely adaptive. Performing the same routine over and over is not only boring, but your body will get used to the routine and stop responding. Change your exercises, the order in which you do them, the number or sets and reps, and/or change the weights being used to ensure the body is forced to adjust. In one workout you may use weights, another you may use resistance bands, in another, machines. It is not necessary to make every workout different, but you should make adjustments to your routine periodically to continue progressing.

Negatives Have a Place

2009-03-09T11:13:00.001-04:00

Negatives, when used properly in a training program, can be a good thing! When a muscle shortens during an exercise, it is called the concentric, or positive phase of contraction; when it lengthens, it is called the eccentric or negative phase. Research shows that the muscle can be up to 40% stronger in this negative phase. Capitalize on this fact for a more effective workout. For example, raise the lower arm in a biceps curl on a count of 1-2-3. Then, lower the weight in a slower movement, 1-2-3-4-5.

The Importance of Breakfast

2009-03-08T07:49:00.002-04:00

Eat Breakfast! So many of us are so bad at this one simple task. We fail to realize just how important this first feeding of the day is. And for so many who do recognize it's importance, it becomes a matter of priority. We don't plan properly, say we don't have time, or feel breakfast has to be a drawn out process. All of which can be easily overcome, especially today!

Eating a good solid breakfast to start your day helps supply you with the fuel you need to get started, especially if you are incorporating an early morning fitness program in to your day. For those of you exercising first thing in the morning, save your breakfast for immediately after your workouts.

You need the fuel to get your engine going in the morning. Do not starve your body early; because you may have the tendency to binge-eat later. Your body gets into the craving mode. Feed your body early!!

Breathing is Important

2009-03-06T08:47:00.002-05:00

Holding your breath while performing an exercise can cause a marked spike in blood pressure. Exhale on the contraction, inhale on the release. Keep breathing throughout the exercise. At first you may need to make this a conscious effort but, with time it will be an afterthought and natural.

As the World Turns

2009-03-05T08:32:00.000-05:00

Slow down as the sun goes down! What does this mean? Well just as important as it is to eat a great breakfast to start the day, it is also as equally important to reduce your food consumption as the day goes on. So plan to eat a good solid breakfast, a good lunch, and reduce your meal portions at dinner time. Remember as you get closer to bedtime your body starts to wind down and you will not have the same opportunity at night to burn those consumed meal calories as you did earlier in the day. So eat more early and back down as you reach sun down.

Which Exercises

2009-03-04T07:49:00.003-05:00

Heavy compound (multijoint) exercises are still the best way to build muscle. These exercises might not always be pretty to watch or comfortable to do, but they work. Some of the better ones include the bench press, military press, bent-over row, squat and deadlift.

Be weary when working with someone who suggests isolated exercises such as one-arm curls or lunges when you're just starting out on a program. While these exercises have their place in a training routine, they are not the most effective or effiecient way to make progress for a beginner.

As long as you perform each exercise with proper posture and good form, never trying to use more weight than you can handle, compound exercises are extremely effective and safe.

Choose the Right Weight

2009-03-03T11:15:00.003-05:00

Use the heaviest weight possible! The little 2-3 lb. pink plastic weights in those Jane Fonda videos should be tossed in the trash, along with those 1980's leg warmer/headband sets. Invest in a set of solid, well-constructed dumbbells with ample room for weight increases or better yet, a good set of resistance bands that offer a variety of resistance levels (we always recommend BodyLastics). Please remember that the body needs time to adjust to the exercise. Don't start from the heaviest weight possible right away. Always warm-up and listen to your body, building up to heavier resistance levels carefully and responsibly. Contrary to popular belief, you can work long or you can work hard, but you cannot do both. Choose a resistance for your working sets that stresses your muscles to work hard. Just do it safely!

Go Green

2009-03-02T11:05:00.002-05:00

Make an effort to eat green with every meal! Always incorporate a good high quality low glycemic index dark green vegetable with each meal. I suggest things like spinach or romaine lettuce in your lunch time salads. Eating broccoli, asparagus, or steamed spinach as your vegetable at dinner time. All of these dark green vegetables supply your body with great vitamins and nutrients as well as being great sources of fiber and are naturally low on the glycemic index scale and will keep your blood sugar levels from spiking after eating. So think Dark green at meal time and challenge yourself to keep it as part of each and every eating event.

This is especially important later in the day as you cut starchy carbs out of your meals/snacks!

Before Bed

2009-02-28T13:15:00.003-05:00

You need a minimum of an hour before bed! Do your very best not to eat within an hour of bedtime and closer to 2 hours is best. As previsouly mentioned, your body starts to slow down as the day goes on and gets ready for sleep.

You do not want to consume alot of calories right before you go to bed, because you will end of potentially storing those calories as FAT!!!

Your body sometimes give you a false sense of being hungry as you bedtime nears. You get those 9pm cravings... And a lot of people end up hitting the Refrigerator and over consuming right before bed time...Not good for managing your weight or body fat %. If you just can't resist the munchies, then make good healthy choices to squash them. Choose something like cottage cheese, yogurt, peanut butter or nuts, a few carrot sticks, etc. Choosing a good quality fat food (nuts or peanut butter) will satisfy your craving and will keep you from binging on something with lots of bad carbohydrates or simple sugars, like ice cream, cake or cookies.

Smaller, More Frequent Meals

2009-02-23T09:27:00.001-05:00

Have a small meal/snack every 2-3 hours! Do not allow your blood sugar levels to drop, in between meals. By eating more often and eating the right types of foods that are on the low end of the glycemic index, you can keep your blood sugar levels more even throughout the day, and ensure that you are not getting those mid-afternoon yawns and also help keep the excess weight off. Remember that when you spike your blood sugar by eating simple sugars and refined carbohydrates, this will potentially cause your body to store fat!!!

The Realease of SLIM

2009-02-22T08:30:00.004-05:00

The Release of SLIM has come! Check it out!

Anyone looking for a portable weight-management aid with ingredients that support weight loss, fat reduction*, appetite management*, long-lasting energy* and fights occasional drowsiness* is in luck! It's HERE!

Slim can be used in conjunction with our MNS product or as a stand alone. Comes in a quick acting* and great tasting Tropical Swirl flavor*!

Go HERE NOW!

The Right Carbs for Weight Control

2009-02-20T08:01:00.003-05:00

Choose complex carbohydrates instead of simple sugars to acheive or maintain a leaner body. Your body is in constant need of carbohydrates to be converted into glucose and used as fuel. When your body has extra glucose it will be stored as fat for later use. Complex carbohydrates, such as whole grains, legumes, and vegetables, take longer to break down into glucose, and will therefore be less likely to be stored as fat than simple carbohydrates such as table sugar, or fruit sugar.

While there is a place for each of these foods in a proper eating regiment how and when you are ingesting them will make all the difference in the world. Best to choose the complex carbs 9 out of 10 times for weight maintenance.

Diets? Diets?

2009-02-19T10:36:00.001-05:00

Diets Don't Work! Never go on a diet! Statistics show that going on and off diets will actually increase your chance of permanent weight gain. Skipping meals is a common mistake that dieters make. While this will lead to a lower calorie intake, it will also trigger your body to slow down your metabolism in order to conserve energy, thus causing you to burn fewer calories.

This is by far, not the right way to get the look and feel you want! Stay away from the fads! Learn to eat right for the long-term.

Fallen off the Wagon Yet

2009-02-18T12:27:00.003-05:00

Anyone? Anyone? Six weeks into the New Year and as it has always been and unfortunately, always will be, most of those individuals that made the New Year's resolutions of health and wellness have yet again fallen by the wayside. It happens! Did it happen to you? Guess what.....if it did, you can still get back on. The train hasn't left the station just yet!

It is never too late, nor is there ever going to be a perfect time. Do not allow yourself to make excuses and ultimately fail, whether you made a resolution or not. You didn't need January 1st two months ago, you don't need it now. If, in fact, you had made a resolution and for whatever reason have gotten out of your routine, let's pick it back up. Do not allow yourself to be discouraged! Keep your head up and go back at it again.

Always remember, health and wellness is a marathon, not a sprint! Remember the tortoise?

Soda, Soda, Soda

2009-02-17T08:24:00.001-05:00

Lose Weight All Year Long! Want to effortlessly drop 30 lbs in one year? Millions of people drink an average of 2 regular soft drinks a day, which is a total of 300 calories. When you add these extra 300 calories up over a year, they result in over 30lbs of weight gain!

Say no to soft drinks, and say goodbye to your unwanted pounds! Add just a little bit of exercise daily to this equation and you don't need to wait an entire year! Get started today!

Fat Free

2009-02-16T16:36:00.001-05:00

Does FAT FREE really mean it's good for you? Many foods are touting that they are fat free and people are buying them left and right, but what lies beneath the hidden truths of these so called FAT FREE Foods...Fat free foods, when eaten in excess, will still be stored as fat!

Fat free cookies and crackers are made up of a whole lot of SUGAR! Yep, the secret is out! Sugar is just as fattening of a substance than fat itself, when eaten in excess.

A Little of Everything

2009-02-12T08:24:00.000-05:00

Blend your foods! Blending your foods means making sure that if you are eating a food item that does contain carbohydrates, make sure that you incorporate a good low fat protein along with it. Eating a low carb tortilla wrap, that the first ingredient is whole wheat flour, unrefined and adding lean chicken breast as part of your filling in the wrap, maybe with some thinly shredded romaine lettuce and other veggies.

Visualization Works

2009-02-11T07:43:00.003-05:00

Visualize Clearly and Often! Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, and then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).

While this might sound petty to some, visualization has been proven to have significant positive impacts on goal setting and attaining. World-class athletes use it consistently. If it can help them, it can certainly help you.

Plate Size Matters

2009-02-10T08:18:00.000-05:00

Use a smaller plate! Most houses have a collection of more than one set of dishes and usually they all vary in size. So, when you have a family dinner and the table doesn't have to look perfect, set the table giving yourself the smallest plate you own. It holds a lot less food, but gives the appearance of normal servings.

Increase Your Water

2009-02-08T15:25:00.002-05:00

Water is a key component to life. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh less than 150 pounds require no less than 8-10 glasses per day; those who weigh between 150-250 pounds require about 12-16 glasses per day.

Please note, daily exercise levels increase your water intake requirements. Keep this in mind, before, during and after exercise bouts!

Go Green

2009-02-05T08:10:00.003-05:00

Make an effort to eat green with every meal. Always incorporate a good high quality low glycemic index dark green vegetable with each meal. Things like spinach or romaine lettuce in your lunch time salads and broccoli, asparagus, or steamed spinach with dinner will go a long way to managing your weight. All of these dark green vegetables supply your body with great vitamins and nutrients as well as being great sources of fiber and are naturally low on the glycemic index scale and will keep your blood sugar levels from spiking after eating. So think dark green at meal time and challenge yourself to keep it as part of each and every eating event.

Do Weights To Lose Weight

2009-02-04T20:47:00.005-05:00

Have you noticed how often "dieters" who have successfully lost weight stop their "diets" and end up gaining all the weight back and them some? Even if they continue to count calories they can't seem to keep those pounds off. I'm sure that you will find that many of those who started diets began to count calories, reduce carbs, eat lean protein and may even have started to do some cardio. But how many actually included resistance training into their programs? When you use resistance training (with barbels, machines, bands, etc.) you actually build muscle. The more lean muscle you have, the higher your basal metabolism (BMR) will be. The higher your BMR is the more efficiently you burn fat, therefore, helping you get and stay leaner. When you lose weight without increasing your lean muscle, you body's BMR will actually decrease because you are losing weight and becoming smaller. When you stop "dieting" the smaller you now has a lower BMR therefore if you don't continue to eat the same low calories, you will start to gain weight! Weight training will not only make you look better, feel better, get healthier, but it will also help you lose weight and keep it off!

Who are You Surrounded By

2009-02-03T09:01:00.003-05:00

Surround yourself with winners. One of the key qualities of all successful people is that they avoid negative energy and they spend the majority of their time surrounded by those who present a positive outlook and have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by exercising and eating healthy, surround yourself with others that already live a healthy lifestyle and manage their weight well. Continuously surrounding yourself with those that only talk about reaching their goals, will all but ensure that you never reach yours.

Positive energy, positive mindset equals positive results!

Advice From Who

2009-02-01T06:39:00.002-05:00

We see this all the time. Gyms employing personal trainers who quite obviously do not live what they preach. Our suggestion? Don't take bad advice! If you are working with and paying for a personal trainer, you should certainly have the right to choose who you work with, within reason of course. If a trainer does not appear to live the lifestyle they are trying to instill in you, there is a problem. Sure, there may be underlying circumstances, but either way, it is difficult to find motivation through someone who cannot motivate themselves! It's that simple.

Point......ONLY take the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!

The Release of OsteoDenx

2009-01-30T07:21:00.003-05:00

Nikken is thrilled to announce the launch of OsteoDenx based on a study that has just been accepted for publication that will reveal that OsteoDenx is the most effective product in the world to help people deal with Osteoporosis and Osteopenia; better than any medical drug on the market today, and all this with no side effects.

OsteoDenx slows down bone release by around 20%, compared to 40% typical reduction with prescription drugs, but increases bone formation by around 40% within 3 months. Hence, a net gain in bone mass, without any negative side effects at all. There are however, reports of positive side effects such as better digestion and level of energy. It is also important to remember that OsteoDenx activates better joint health through assisting with the synovial liquid (fluid inside your joints) and with cartilage health.

OsteoDenx is a specially enriched and patented lactoferrin that naturally activates your own body’s ability to generate bone, but you need this special lactoferrin to get the job done. When we are younger, our body has a sufficient amount of this lactoferrin, but as we age it diminishes. This is why this approach is called “Bio-replenishment”. It’s based on giving back to the body what the body naturally needs to help itself.

This product is amazingly unique and powerful and will take our aging society by storm within the next 12 months. Contact us today to learn more!

Persistence Pays

2009-01-30T05:51:00.001-05:00

Be persistence! - Violate this step and you'll never achieve permanent results. We recently concluded conducted a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

Living a healthy lifestyle is a marathon, not a sprint!

Eat Your Carbs

2009-01-28T21:17:00.005-05:00

In order to lose weight we have learned that we should "cut" carbs. Though watching our carbs is important, HOW you watch them is going to make the difference. Did you know that the harder you workout, the more carbs you burn? If you are not eating enough carbs your body isn't getting enough glucose (for energy) and you will start breaking down protein. If you are exercising with the intent of building toner, leaner muscles, losing protein won't help in your efforts. Therefore, make sure you are eating your carbs in the form of whole grains, fruits, and vegetables. Watch your portions and eat them during the earlier part of the day. They will give you the energy you need to maximize your workouts and in turn you'll watch those unwanted pounds melt away!

Snooze To Loose

2009-01-27T20:49:00.005-05:00

We all have heard how important getting enough sleep is to our overall health. We also realize that not getting enough rest can sabotage our workouts. When we are tired we don't have the energy to exercise properly or will skip it altogether. But did you know that lack of sleep can also affect your eating? Sleep deprivation can interfere with hormones that regulate your appetite. So getting your ZZZZs will not only erase those dark circle under your eyes but you'll have the stamina you need for a great workout and a healthy control over your diet!

How to Determine Proper Portion Size

2009-01-27T08:10:00.003-05:00

Portion control when it comes to eating is a mystery to many. Do we really need to measure and weigh everything we eat? How do we possibly enjoy a meal away from the confines of our very own kitchen then? Easy......visual portion control! Watch this great short video to learn the simple way to control your portions and your waistline!

Enjoy eating....the right amounts!

Healthy Hot Cocoa

2009-01-24T10:22:00.004-05:00

Craving a cup of hot cocoa but are staying away from it because of all the calories and sugar? We have the perfect healthy alternative! Remember the almond milk we talked about? Well, go get yourself a cup (8 oz.) of unsweetened vanilla almond milk and heat it up. Make sure it's on the hot side. Add a couple of teaspoons of unsweetened cocoa powder and Splenda or Stevia to taste. (Remember the cocoa is unsweetened so you may need to add a little more "sweetness" to it). Stir it until all the cocoa is dissolved. You've just created a hot, delicious, low carb, low fat cup of hot cocoa under 60 calories! (with only about 4 carbs and 2.5 g of fat)

Rewards Help

2009-01-22T18:06:00.001-05:00

Reward yourself - It never ceases to amaze me how hard we are on ourselves when we don't accomplish, and how hard we are on ourselves when we DO accomplish. Whenever you reach a fitness or nutrition milestone, have something in mind, like a trip to the day spa, new shoes or clothes (as long as it's NON-EDIBLE).

Just Get It Done

2009-01-20T22:15:00.002-05:00

Early or Late. . . it really doesn't matter when you exercise, as long as you do it. Whenever you open a fitness or health magazine you'll inevitably find recommendations on the best time of day to work out. If you are able to do your cardio first thing in the morning, you'll rev-up your metabolism for the rest of the day, but adding it to the back of your weight training will give you results as well. Remember, how you do it is far more important than when you do it!

Schedule Your Training

2009-01-20T07:52:00.001-05:00

Daily planner, Blackberry, Ipod, Outlook, wherever! You have important commitments scheduled into your planner, right? Volunteer work, doctor appointments, children's activities, etc. Where's EXERCISE??? It's as important a commitment (if not more) than your other activities. Quick tip: mark "EXERCISE" in your planner with a bright colored marker, so it stands out as a reminder to get your butt in gear.

Superset, Superset, Superset

2009-01-19T04:13:00.001-05:00

Superset your workouts - Recent studies are showing that super-setting workouts can burn more calories than one single set or multiple standard set workout. So if time's an issue or you are looking to be more effecient in the gym (gee, there's a thought) try incorporating a super-setting system where you do multiple exercises in succession so that you can accomplish more results in less time.

The Benefits of a Coach or Trainer

2009-01-18T07:16:00.002-05:00

It is proven that having a motivating and positive support system will help you stay with your goals long term. How many times have you started an exercise program and stopped? Remember those New Year's Resolutions? How many have you kept? Was losing weight or eating healthier part of those resolutions that are now on a shelf collecting dust? Do you have multiple pieces of exercise equipment that you bought on an infomercial late at night that you now hang your clothes on collecting dust? Get motivated and use a fitness coach or personal trainer to help support you in your life long mission to permanent weight loss and better overall body fitness and health.

For all those that can't afford the conventional trainer, in-gym set-up, check out eFitness for Life. You are the reason eFitness for Life was built, to provide an affordable, conveinent alternative to the standard. It really works and is REALLY affordable.....ONE SESSION with an in-gym trainer is the same as ONE MONTH with eFitness for Life!

Take advantage of the Risk Free Trial!

Not Just An Apple

2009-01-17T16:01:00.007-05:00

When you are craving dessert but want a healthy alternative, grab a apple, just don't stop there. Slice the apple in equal slices, place them in a microwavable dish, drizzle with water and sprinkle them with cinnamon and Splenda or Stevia (to taste). Microwave it for just a couple of minutes (time may need to be adjusted depending on microwave). When done, just sprinkle a teaspoon or two of your favorite crunchy whole grain cereal or low fat granola on top. You have just created an easy, low calorie and low carb, delicious version of "apple crisp" in a couple of minutes!

Tuna Tip

2009-01-16T21:05:00.004-05:00

Tuna is a great source of lean protein that is easy and convenient. If you mix it with low fat mayo you will only add 15 calories and 1 gram of fat per 1 tbsp serving. Add in a couple of spoonfuls of finely chopped veggies of your choice and you now have a healthy tuna salad ready. What will you put it on? If you are trying to control your carbs, over a salad isn't your only choice. Place it on top of a sliced red pepper for a crunchy, low carb, high fiber alternative packed with vitamin C.

The All NEW eFitness for Life

2009-01-16T10:26:00.002-05:00

It has finally arrived.....the NEW eFitness for Life website is now up and running! We truly hope that everyone loves the new look and feel. We intend to make this the BEST year ever. Drop us a line with your feedback on the new site.

Your New Biological Age

2009-01-15T09:05:00.002-05:00

Erase YEARS off your body - Chronologically you may be 40, but with regular, vigorous exercise and healthy nutrition, people are going to do a double-take and think you're in your mid-30. Imagine how awesome you'll feel, when you not only feel younger, but to OTHER people you look younger. Act younger, too.

Cardio Timing

2009-01-14T17:46:00.004-05:00

Day in and day out you see gym members on cardio equipment, walking, riding, climbing, minute after minute, searching for that magical moment when the excess body fat will just fall off. Cardio exercise, necessary? Yes! Can it be done inefficiently? Yes! Are you? Maybe!

Recent research has shown that there is in fact a "better" way to do cardio exercise to get the best fat burning effect. That way is interval training. Not walking, jogging interval training, but high-intensity interval training done following your weight training, NOT before.

This research has obviously put to bed two very old, well-known thought processes. One being the need to perform cardio work with-in a certain heart rate range, for extended periods of time and the second being that cardio should be done prior to any lifting if your goal is fat loss. Both have now been proven incorrect.

The best way to increase fat loss is by performing a short 5-10 minute warm-up, followed by a 15-20 minute high intensity cardio session, a 5-10 minute cool down all should follow your weight training. A true high intensity interval session cannot last longer than 20 minutes. If yours does, you haven't increased your interval intensity enough yet.

Give this a shot, you will be amazed at not only how quickly the excess fat comes off, what it does for your endurance levels and how easy it is to get in shape!

Save Calories by Substitution

2009-01-13T11:44:00.002-05:00

Eating healthy and cooking healthy are not as difficult as you may think. With some minor adjustments to a few diet-friendly substitutes and you can save numerous calories every day!

Instead of a medium white potato use a medium sweet potato, save 100 calories

Instead of 3 ounces of ground beef use 3 ounces of ground turkey meat, save 100 calories

Instead of 1 tablespoon of mayonnaise use 1 tablespoon of lowfat mayonnaise, save 65 calories

Instead of 10 fried tortilla chips have 10 baked tortilla chips, save 20 calories

Instead of 1 cup whole milk cottage cheese have 1 cup fat-free or 1% milk cottage cheese, save 48-64 calories

Instead of 1 flour tortilla have 1 corn tortilla, save 50 calories

Instead of 1 whole egg have 2 egg whites, save 46 calories

Instead of 1/2 cup cream use 1/2 cup evaporated fat-free milk, save 145 calories

These simple replacements can save thousands of calories overtime, thus limiting or eliminating pounds. Are these substitutions really that hard to make? You won't even notice! Enjoy them and you will see a whole new you!

Add exercise and you will be truly amazed!

The Milk Substitute

2009-01-12T21:18:00.004-05:00

Ok, so you already know that a cereal loaded with sugar is not your friend. You've discovered the tasty benefits of whole grain cereals. Not really a sacrifice, right? How do you feel about adding fat free milk? Not appealing?

Here I go. . . first tip - Almond milk. Unsweetened almond milk has about half the calories of milk with less than 2 grams of carbs per 8oz serving. Not only is it lactose free, for those of us less tolerant, but it is also gluten and cholesterol free. It is also an excellent source of calcium, vitamins D & E, and a good source of vitamin A. It comes in original, vanilla, and chocolate flavors. Try your next serving of cereal with unsweetened vanilla and you won't go back to milk. (if you like your cereal sweeter, try adding a packet or two of Splenda or Stevia).

Fear is a Good Motivator

2009-01-12T08:44:00.002-05:00

Scare Yourself in Shape - Did you know that NOT exercising AT ALL is equivalent to smoking a pack of cigarettes A DAY?

We all know the truth about smoking. Is not finding the time to exercise daily really worth this risk? I don't think it is.....Get started today! Whether or not you use eDiet for Life or eFitness for Life, you have to make your health and wellness a priority!

Healthy Recipes and Tips Coming Soon

2009-01-11T14:54:00.006-05:00

It's almost two weeks into the new year! Can you believe it? How has your New Year's resolution to live a healthier lifestyle begun? If you're like me, when I decided to change how I looked and felt, adding an exercise routine to my schedule really wasn't the most difficult part of my commitment to getting fit. It was the dieting!!!! I love food.

When I say dieting, I really mean adopting different eating habits and food choices on a daily basis. We all have read over and over again that "diets" don't work, a permanent change to healthier food choices is what will keep you looking and feeling great. When your eating habits already include healthier foods, changing the amounts and when you are eating certain foods will be all you need to change to drop those few pounds that now and then creep up.

As a result of my love of food, over the years, I have compiled an assortment of easy recipes and alternatives for foods that make staying on a "clean" diet easy. By request, I will start sharing these tips. Once you try them you will realize how easy adopting a healthier lifestyle really is without sacrificing taste!

Keep your eyes open....they begin tomorrow!

A Visual Plan

2009-01-10T08:38:00.003-05:00

Take a picture of yourself TODAY! This will serve two purposes, one a frame of reference for your starting point and two as motivation. Once you begin your diet and/or exercise program, you will have a hard time seeing your own results in the mirror as the days pass. Because of this, it is a good idea to periodically take a new photo as part of your journey. Make no mistake, others will see your progress and your clothes will begin to fit differently or maybe not at all if you're lucky, but because we see ourselves each day, the change is a slower recognition for us to notice.

Another good idea from a motivational standpoint is to use your starting picture in another way as well. Find a photo of someone who has the body you desire and paste their body over your picture, leaving your face in plain view. If you are a bit more graphically inclined, you can always PhotoShop these photos together to make it even more realistic. Wanna see how you will look 10, 20, 30 pounds lighter? This is a really easy way to do so.

You can always have someone do this editing for you, whether it be a friend or a professional, the cost would be very small. Have the pictures edited, then take home copies of it and hang them everywhere you can see it. Harness the power of visualization.

It really works!

Take Your Time

2009-01-07T06:19:00.000-05:00

When it comes to weight training and fitness, slow and steady wins the race! When your body is ready, increase the intensity of your workout in small amounts. This will provide the challenge necessary for improvements without causing injury. Too much too soon can over stress the body, limit your progress and increase your risk of injury.

Record and Review

2009-01-05T09:38:00.001-05:00

If you don't keep track of your workouts and improvements, how will you know if you're making progress? Whether it's fat loss, building muscle tissue, or just feeling better; keeping a log helps and motivates you to get there. When you see where you were, and where you are, you realize you're making progress! Our Fitness & Nutrition Tracking software is free, easy to use and will help you reach your fitness goals!

Quick Fixes

2009-01-04T08:12:00.002-05:00

Don't Get Caught Up in The Quick Fix - There is no such thing as a quick fix and you're setting yourself up for disappointment and failure if you think there is. Good things come to those who wait and any health and fitness goals are going to take effort and commitment on your part.

A balanced plan of eating well and regular exercise are the basis necessary to achieve overall health and well-being. There is no wonder pill or miracle cream, but there is a requirement for dedication and a plan. Stay motivated and enjoy the journey, don't be fooled by magical advertising.

Fitness and Fortune

2009-01-03T07:35:00.002-05:00

In today's economy so many of the people we know are in need of additional income. It may even be you yourself. Irrelevant of who it is, we have decided to put together a site dedicated to helping those who live or want to live a healthy lifestyle and would love the opprtunity to make money in the fitness world as well. We are currently in the planning stages but we do not expect the design process to be very long at all.

Please keep your eyes open for our new venture and in the meantime, stay fit, eat well and enjoy every day!

The Importance of Stretching

2009-01-02T07:37:00.002-05:00

Whether you are just beginning your very first exercise routine or you are a seasoned athlete, stretching is very important and highly recommended. Stretching should be part of every exercise program and done both during and after your workout, never before. Stretching cold muscles can cause injury and will do more harm than good.

Corrective stretching is done before exercise but after a warm-up to lengthen chronically short muscles and help your body remain aligned properly. Relaxation stretching is done after exercise to lengthen muscles and help them return to their pre-workout length. Both types are good, should be done regularly when muscles are warm and should feel comfortable and painless.

Make stretching a part of your exercise routine each and every workout.

Cooling Down

2009-01-01T08:24:00.001-05:00

Cooling down should be part of every exercise or workout routine - A cool down, immediately following exercise, helps your body recover from the stress of exercise and helps the circulatory system return to a resting state. Not cooling down can lead to dizziness and fainting... not a good idea with sharp metal objects typically found in gyms! A typical cool down can be any light aerobic exercise at a slow rate or stretching.

Happy New Years.....It's Time

2009-01-01T08:14:00.005-05:00

Happy New Years! Wishing everyone a happy and safe start to what will be a wonderful 2009. Almost everyone I know wants to forget 2008 as it was one of, if not the worst economic years in our history. Please don't! Do not forget this past year and try to remember each and every hardship you encountered over the last 12 months......this is how we learn.

I live by the credo, everything in life happens for a reason! The last 12 months happened for a reason. Remember them each day and try your hardest not to recreate the issues that led us to this past year. Prioritize! Do not let greed play a role in your decisions and most importantly, now that we have seen that we can in fact survive economic unrest, take care of your health and wellness, everything else revolves around that alone.

Please, please, please.....make your decision today to start living a healthier lifestyle! Do not let time pass you by, you cannot make up for a day of failing to take care of your mind and body.

Good luck to all and welcome to 2009!

Know Anyone Looking for Extra Income

2008-12-31T07:37:00.004-05:00

If you know anyone that is looking for extra income please have them watch our short video http://www.previewadvocare.com/ and ask them to give me a call or drop me an email....simple process to get started in a real-world, no gimmick opportunity to help others and make a passive living while doing it. We are adding distributors all over the country and really appreciate referrals....Please visit our site to see what a personal distributor site would look like! Thanks in advance......HAPPY NEW YEAR!

Fitness Support

2008-12-31T07:32:00.002-05:00

When you are trying to get in shape, it is very important to have a support staff around you along the way. Whether this is family, friends or coaching, it is an invaluable tool to ensure your success. This means a person or group of people that respect your fitness and health goals and not tempt you into the wrong food choices or try and derail you from your fitness training plan. Remind them how important this is to you and you need their support and encouragement and who knows, they may end of training right along side you.

Why do Americans Ignore Nutrition Advice

2008-12-30T10:49:00.004-05:00

A recent article in Health News states that we, typically ignore the advice on diet and nutrition that we get almost daily now. Why is that? You would think, with nearly 2/3 of us being overweight, the light bulb would have gone off by now. Obviously not. What is it going to take to make us realize that the unhealthy ways of fast food and fast lifestyle are going to play a large role in our downfall?

Please, please, please.....I've said this before, take care of your body, if not for yourself than for your family! You only get one and you usually only get one chance to set an example without the need for extremes. Take advantage of this. Eat better and exercise daily. Start today!

Eat More Food.....Really!

2008-12-29T11:07:00.002-05:00

How many times have you starved yourself into either not losing weight or even gaining the weight back from your latest diet plan. Most diets and most people make a huge mistake and cut so many calories out of their meal plans that they put their bodies into what we call protection or starvation mode. Yes, your body is defending against you starving it. It is a natural occurrence in all people and it can be the biggest nutrition mistake you can make. Remember to EAT, but make sure that you are doing the following healthy meal plan tips.

a. Reduce caloric intake no more than 500 from your maintenance levels.
b. Eat more early and less later - Breakfast should be the biggest meal of the day.
c. Eat 5-6 small meals daily
d. Eat every 3 hours
e. Do not eat at least 3 hours before bedtime
f. Balance is the key - Not too much protein, fat or carbs
g. Eat high quality lean proteins - Fish, lean Poultry and very lean red meats
h. Eat high quality Carbs - 100% Whole Grains, high in fiber
i. Drink plenty of Water - Green Tea and Low or No calorie fluids
j. Keep Sugar to a minimum - Use Splenda or Stevia as a sugar alternative
k. Keep sodium in check - No extra salt added to your meal plan
l. Eat foods from the most natural state possible - Processed foods tend to have lots of preservatives, sugar, salt, fat, and those things that make you gain weight.

And don't forget, find time to exercise!

Interval Cardio

2008-12-28T06:32:00.002-05:00

Instead of setting your machine or your stride at the same pace and just going at it for half an hour or so, use interval training for better results and less boredom. Start each cardio session with an easy pace on the machine of your choosing, then, after a 3-5 minute warm-up, increase your difficulty level every for a period of 30 seconds before dropping back down to your original warm-up level for 30 seconds, then repeat.

We suggest beginners start with 15 second intervals for their "fast" pace and 45 seconds on their "easy" portion of each interval, working to reverse that order incrementally with time. Always remember to end each interval cardio session with a cool-down of 3-5 minutes as well.

Interval training can be used for any type of cardio, whether done indoors on a machine or outside with no equipment. It is the BEST means of cardio available to provide a lean, strong body!

No Missing Meals

2008-12-27T08:13:00.002-05:00

The age old phrase "Three Squares a Day" is OUTDATED! Just like so many other "rules" passed down from generation to generation, this one has in fact been proven to be inefficient. You must keep your body fed often in order to keep your metabolism and energy level revved up and to do so, 3 meals a day is just not enough. Your real goal should be a meal or snack every 2-3 hours. Failure to feed your body continuously will cause fat storage and a decrease in energy. Even if you are not hungry just yet, pick a small, healthy snack every 2-3 hours. You'll feel and look better, both now and later.

Be Realistic from the Start

2008-12-26T07:35:00.001-05:00

It would be great if you could train for a week and see magical results, but that's not how Getting in Shape and improving your health works. Just like Getting out of shape does not happen in one day, you will not see results immediately when you start any type of fitness training program. Be Realistic, Be prepared and Set Short, Medium and Long Term Goals. When you make your fitness goals realistic and attainable you will ensure a greater success for sticking with your fitness program for life.

Happy Holidays!

2008-12-25T10:39:00.002-05:00

Happy Holidays from Ediet for Life and eFitness for Life. We wish you and yours and very happy and safe holiday season!

Give the gift of health for years to come!

Quick Exercise Tips....for Anyone

2008-12-24T05:44:00.002-05:00

Here are some tips that will help you sneak exercise into your day:

• Take the stairs instead of the elevator
• Go for a walk during your coffee break or lunch
• Walk all or part of the way to work
• Do housework at a fast pace
• Rake leaves or do other yard work

Some simple thoughts for you during the holiday season when finding time to get in a workout may be tough. Happy Holidays from the eTeam!

Exercise

2008-12-23T14:43:00.001-05:00

The best exercise is the one that you will do. Walking is considered one of the best choices because it’s easy, safe and cheap. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. And it doesn’t require any training or special equipment, except for good shoes. Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.

The term weight-bearing exercise is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life. Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.

Weight training, or strength training, builds strength and muscles. Calisthenics like push-ups are weight-training exercises too. Lifting weights is a weight training exercise. If you have high blood pressure or other health problems, talk to your family doctor before beginning weight training.

Aerobic exercise is the type that moves large muscle groups and causes you to breathe more deeply and your heart to work harder to pump blood. It’s also called cardiovascular exercise. It improves the health of your heart and lungs. Examples include walking, jogging, running, aerobic dance, bicycling, rowing, swimming and cross-country skiing.

Iron

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If you feel sluggish, you may not be getting enough iron in your diet. The RDA is 8 mg for men and for women over 50. Younger women need 18 mg per day. You can get this through snacks like yogurt with almonds and berries, a whole grain wrap with chicken, cheese, and spinach, or cottage cheese topped with sunflower seeds.

Warming Up & Stretching

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Start every workout with a short warm-up. This will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light cardio and stretching exercises. Do the same thing when you’re done working out, until your heart rate returns to normal. Stretching should only be done during or after your workout, never before. Stretching cold muscles is not recommended. Lastly, pay attention to your body during exercise of any type. Stop exercising if you feel very out of breath, dizzy, faint or nauseated, or have pain.

Getting Started......

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Talk to your doctor about how much exercise is right for you, especially if you have any health problems, or if you’re pregnant or elderly. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember though that exercise has so many benefits that any amount is better than none.

eDiet for Life Launches

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The wait is over! eDiet for Life has finally launched and just in time for the New Year!

eDiet for Life, the sister site to eFitness for Life, is now up and running, offering a nutrition/supplementation coaching system for those looking to manage their weight without the need for exercise assitance. Setting out with the sole purpose of providing yet another affordable, conveinent option to help individuals with their diet and nutrition needs, we are pleased with not only the design and simplicity of eDiet for Life, but the timing of our launch as well.

Take a moment to visit the new site and provide us with any feedback you may have. It's time for those New Year's resolutions and we are proud to say we have given you another avenue to reach your goals this year......

Get your FREE diet profile today! And don't forget to join our newsletter while you're there!

Post Workout Refueling

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Intense workouts drain your muscles of precious energy. Refuel by eating a combination of protein and carbohydrate within 30 minutes of your workout while your body is primed to utilize the nutrients and your muscles are able to absorb the highest amount of energy.