4 Unique Health and Fitness Tips

Hello friend!

In this article, I am going to share 4 unique health and fitness tips. I will also tell you how to use these tips in your daily life. Health and fitness tips are meant to help you live a more prosperous and healthy life.

So let us get started.

Drink up

Americans started this campaign a few months ago. It has become popular and it is providing amazing benefits. Studies showed us that on average American citizens drink only 2 glasses of water per day. We need 8 to 10 glasses of water daily to fulfill our body requirements. Our body should not be dehydrated.

When our body is dehydrated, it stores water weight along with harmful toxins. It is necessary to drink a lot of water so that toxins are washed out properly.

How can you use this tip in your daily life?

Bring a water bottle with you, wherever you go
Drink 2 glasses of water before your breakfast
Drink 2 glasses of water before exercise


Well fibers have many advantages over fast food or junk food. Fiber intake includes eating fruits, vegetables, and salads. Last week I visited my friend and I was amazed at her breakfast.

Her breakfast included 2 oranges, 1 banana, 1 apple and an omelet with a slice with 2 glasses of mineral water.

This breakfast has many benefits over eating cereals or simple bread slices.

It makes you feel full
If you did your breakfast at 7 AM, you will feel hunger at 11 AM. It is recommended to eat a fruit serving or vegetable serving at this time.
It is a complete diet.
It gives you energy and refreshment.

Eating fibers also helps you maintain your weight without any crash dieting programs.

Timing of Your meals

It is important to have your meals at time. Consult your health expert for this purpose.

Join a Slimming Center

Slimming centers are doing an excellent job to help you lose weight. It is a fashion to join a gym or slimming center. However, do not waste your money on things you do not want. You can do gym workout at home. To live a healthy life, exercise is necessary. It depends upon your lifestyle.

Some people do not need to do any exercise because of their working routines. Others like me (online workers) do need exercise.

How to use this tip in your daily life?

Walk for 10 minutes daily
Do yoga or push ups at home
Join a gym for this task

3 Goal Setting Tips For Your Health And Fitness Program

You would not start or expand a business without a plan – a clear-cut idea of where you want to take your company and how you propose to get there. Instead, you would assess your cash flow and expenses, choose a location for your office, decide on your hours of operation, and develop strategies to overcome obstacles.

Your health and fitness program deserves the same level of attention, whether you are just beginning to map out your fitness plan or looking to expand and improve your current fitness routine.

Setting Goals for Your Health and Fitness Exercise

You ought to know why you want to get fit before you embark on a new health and fitness program. Maybe your pants split as you got up to greet your blind date, and you thought, “I really ought to do something about this.” Maybe you cannot keep up with your grand children. Maybe heart disease runs in your family, and you want to avoid carrying on that tradition.

Whatever the reason, make sure you are doing this for yourself. You are not doing it simply to please your mother-in-law or your doctor. Then, after you have evaluated your current fitness level start setting specific goals. Research shows that goal-setting works.

Here we want to look at the different types of goals you should set.

Tip 1 – Long-term goals

Give yourself a time frame for the next six months. Some people get really creative with their long-term goals in their health and fitness plan.

You have to ensure that your long-term goals are realistic. If you have decided to run your first full marathon, you do not need to run the full marathon on the first training session. On the other hand, do not be afraid to dream. Visualize that you will are running in the local marathon competition. Choose a goal that really sparks you on. This is something that may be out of reach at the moment but is not out of the realm of possibility. People are often surprised by what they can accomplish.

My uncle Dave was 60 years old when he started training for a half marathon race. He trained 6 days a week together with his buddy. After six months of training, Uncle Dave successfully completed the half marathon. He was the oldest one on the competition, but he was not the slowest. His success inspired him to train to run the full marathon.

You need to judge for yourself what is realistic. Some people rise to the occasion when they set goals that seem virtually impossible. Other people get discouraged by setting extremely high expectations. If you are a beginner, try to set moderately challenging goals. If you reach your goals earlier than you expect that is the time to choose more ambitious ones. Here are some concrete examples of long-term goals that may spark your imagination:

Complete a 20-kilometer run in 3 hours six months away. Drop 5 percent body fat in 20 weeks.

Tip 2 – Short-term goals

Six months is a long time to wait for feelings of success. In order to stay motivated, you need to feel a sense of accomplishment along the way. Set short-term goals for one week to one month. Here are some examples:

Use the stair-climber four times this week for 30 minutes each time.

Improve your one-kilometer walk by 30 seconds in one week.

Bicycle 50 kilometers a week for the next three weeks.

Tip 3 – Immediate goals

Immediate goals refer to goals for each week, day, or workout. This way, when you walk into the health fitness club, you don not waste any time figuring out which exercises to do. Here are examples of immediate goals:

Go to the health fitness club 3 times a week

Run 5 kilometers 2 times a week.

Bicycle 15 kilometers twice a week.

You see, goals are like a points on the compass that will help to get to the destination you want to arrive at.

Is there anything else you want to find out on how to build up your fitness level? When you regularly exercise and eat a healthy diet, you will live healthier, happier and longer.

Give Importance to Health and Fitness and Get Success in Life

In the recent decade the importance of health and fitness has been increased to a greater extent. In today’s era physical health is of utmost importance. Reducing those extra kilos helps you look better and the good news is you do not need to just rely on doctors or medicines in order to get your desired looks. Here I would like to comment that gaining the perfect health or in other words reducing weight is not an easy task. But once you have done that you surely cherish as well as show off your physical health.

We can make out the importance of health and fitness with the increase of spas, health clubs, fitness equipments, exercise programs, nutritional supplements, etc in today’s day to day life. These facilities provide fitness to not only men’s health but also to women’s health. The demands of these facilities are increased as everyone wants to be fit and participate actively in chosen day to day activities. Also today’s generation looks forward for an active lifestyle once they retire. Here I would like to comment that good health is a result of constant efforts and it takes years to get that desired health and fitness. It’s really dumb if you try to repair the damage after it’s done.

Also when it comes to health and fitness the most common question asked is how can one tighten or tone muscles. Now the muscles can either be of hands or legs or stomach. Here I would like to comment that in order to reduce some muscles one needs to tone the muscles of entire body. You can never reduce or tone muscles of one specific body part. One needs to do some cardiovascular activities in order to reduce or burn those extra fats. Now the question is what is a cardiovascular activity? Jumping rope, jogging, swimming, walking, step aerobics, etc. all these are cardiovascular activities. Always remember never start a cardiovascular activity as a standalone as you also need some strength training exercises. The strength training exercises helps you to tone as well as build muscle mass for your concerned areas.

Also there is a common reason given by people when asked why they aren’t working out. And the reason is that they don’t have enough time to do so. Here the only thing one needs to understand is that the day you give health and fitness priority in your daily schedule you will yourself find time for it. We need to understand that you will not have to invest large time in order to get huge rewards for your health and fitness. You just need to give several hours each week and you can see the results. You just need to find out an effective as well as efficient work out plan. Any exercise that you think best suites your schedule you can do that. Hope I inspire you to work out at least an hour a day.

how gh supplements for female athletes

Shakespeare said: “There’s a time for all things.” I cannot agree more with this statement. Unfortunately, the parents of teen female athletes have not received the message about how important it is for these young women to value training to play sports.

For more than 20 years, researchers have identified many characteristics that all females share at puberty. Some of them are:

Lack of a neuromuscular spurt (compared to boys)
Female triad (eating disorders, amenorrhea, osteoporosis)
Disordered eating (not eating properly) and not enough daily rest
Looseness of joints, especially in lower body
Fatigue associated with central nervous system leading to injuries

Compounding the challenges for all female athletes is that the adults in charge of helping them succeed have not received the important message of training to play sports. We don’t see professionals training to play their sport, but they are!!

All athletes need to make gains in the preseason and maintain those gains during their season. In youth sports, a major question is: When does a season begin and when does it end?

Most youth sports teams practice and play year round except for those times when a high school sport is being played and the club teams are prohibited from sports participation with the high school athletes.

So, it’s a fact that youth sports will not lessen over time. There are many reasons for this. So what are parents and their daughter-athletes to do?

First – each athlete must have down time from playing their sport to avoid burnout – both mentally and physically. During this time, every female athlete needs to train to play their sport. Minimum of six (6) weeks to a maximum of thirteen (13) weeks. Utilizing a periodized training schedule, every athlete can become stronger and more flexible leading to increases in quickness, speed, agility, and cardiovascular endurance gains. Smart and Hard workouts are the key combined with stretching at home.

Second – the foundation for every program is what I call BNP Training; i.e., balance, neuromuscular control, and proprioception for all joints. This is called stabilization training as the desired effect is to enable every female athlete to optimize the control of their body.

However, what works for one athlete does not work exactly for the next athlete. An example of this is two young ladies; one is 5’2″ and the other is 5’10”. Generally, the vertically challenged athlete will have a lower center of gravity and be able to achieve lower body joint stability more quickly than the taller athlete.

Dr. Harber says that ‘one size does not fit all’ and this means that what works for one female athlete cannot be used in the same exact way for another. Each female athlete needs to address their weaknesses and make certain she is balanced from right to left and front to back to optimize their training program and minimize their risk for injury.

Third – strength gains for teen female athletes is made much differently than for same-age males. I have said for many years that “females are not males with less testosterone.” This means that female athletes require a different approach than for males. Once the female’s growth plates have closed (open growth plates usually close by 18 years old), advanced strength training can be addressed.

Fourth – cardiovascular gains need to be addressed. Two-thirds (67%) of all injuries occur in the last one-third (33%) of practice/games. Fatigue is a leading contributor to sports injuries. I believe in sub-maximal and interval training to help every female athlete make these gains safely. There is no need to maximize the mileage on the lower body that already is challenged at puberty. Minimizing the miles with interval training (and deep water running when available) helps every female athlete achieve a level of cardiovascular fitness that enables them to play the first 5 minutes of their sport as fresh as the last 5 minutes. How can this be? You will have to trust me that having trained more than 600 teen female athletes in every sport and cheering since 1995 – I have seen it happen for every female athlete.