How to Obtain Optimal Health

By: Monique Hawkins

You should already know that nutrition is very important to your quality of life. If you want to have a healthy life and lifestyle, you will need to have a healthy diet with proper nutrition. You might hear all the time that your nutrition greatly affects the way you live and your quality of life but have you ever really thought about why? Do you really understand why it is so important?

If you really want to take the steps to live the long life that you deserve and to be as healthy as possible and enjoy those years, than you need to learn all you can about the importance of optimal nutrition. What you eat really affects your body and health.

1. What is optimal nutrition?
2. What nutrients do you need to be healthy?
3. What foods give you these nutrients?

Importance of Optimal Nutrition
Optimal nutrition is very important to your overall health and fitness. Studies have shown that people can actually live longer if they have healthy nutrition. It is proven that there is a link between optimal nutrition and long life and long term health.

If you take a look at society, you will notice an increasingly large number of people that are overweight and obese. You will also see problems such as poor teeth and acne, dry, brittle skin, dry hair and other problems. You will find many people on medications for headache, stomach problems, acid reflux, constipation, heart disease, high blood pressure and more. What may be more alarming than the high amount of medications is the fact that most people receive very little information about what is actually causing their disease or condition. Instead, they get a pill.

What many people never know is that what they are eating (or not eating) can be causing these health problems. You also need to understand that you will have to make changes and adjustments to your intake over the years and stages of your life. Just like toddlers need a different diet from teenagers, you also need to alter your diet as you continue through all of life's stages. Understanding what is best for you through each stage of your life is the best way to remain in optimal health.

Micro and Macronutrients
Many people hear that they need proper nutrition but just what does that mean exactly? What nutrients do you need to be healthy? Optimal nutrition will include a variety of different micronutrients and macronutrients. Micronutrients include certain vitamins, minerals and antioxidants. Macronutrients include carbohydrates, proteins and fats that make up the foods you eat.

There is too often a lot of myth surrounding the nutrients, our bodies and how we use these nutrients. This is why it is very important that you get all the facts when planning to change your lifestyle and diet. Many people are suffering from malnutrition and may not even know it. Many overweight individuals may be suffering from malnutrition. Just because you are eating does not mean you are eating the right things.

Micronutrients are the vitamins, minerals and antioxidants that your body needs to be healthy. The specific ones and amounts of each will depend on your body, sex, age and other factors. Every person is different so there is not one set plan that works for everyone. You need to learn what works for you. As you change, grow older, etc. this will change again and you will continue to have to adjust this.

Macronutrients are the carbs, proteins and fats that you get from foods. The amounts of these that you need will vary as well. This is where many myths come in about what you should or should not eat. The facts are that too much of anyone can be bad and not enough can be bad. It's all about finding a balance. This means those "All-Carb" or "No Carb" diets that are so popular on the market are really not the best thing for you.

What you choose to ingest in your body has a big impact on your overall health and your general well-being. People now eat more fast foods and frozen dinners and other quick meals that are not very nutritious at all. Some of these foods even have additives in them that can make them addictive so that you want more and more. People typically eat out of hunger and many of these foods do not work to satisfy your hunger leaving you wanting more or something else. Yet, they still have many calories and fat and other things that your body does not need.

Make the Committment
If you are serious in obtaining optimal health to the best of your ability, then take a look at your lifestyle in general. Are you eating the right foods? Are you exercising? Are you getting plenty of fresh air on a daily basis? Do you have positive relationships? If you find yourself answering "no" to these questions, then make the commitment to change. Talk with your family, friends, or a nutritionist. Check to see if there are support groups in your area related to health and lifestyle changes. Look into joining your local gym. Do your research and then purchase the right nutritional supplements that will help you achieve your goals.

If you at least try to make a change in one area, more are sure to follow! You are now on your way to optimal health.

Author Bio
Monique Hawkins is an Associate with USANA Health Sciences. One of her passions is encouraging and supporting others to obtain optimal health and wellness. Visit her USANA website at www.whyusana.com/mhawkins and her new music box website at www.my-music-box.com

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20 Minute Home Work Out

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

5) Step - up's : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

8) Push - ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

Author Bio
Diana for http://www.health-care-information.org Offers information on various health topics such as diseases, injuries, and medical tests.

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Divine Healing

By: Pankaj Sampat

We are all here on earth to heal each other.

Everytime we speak, all the things we do, all the words we say, every person we meet...
Let it be such that healing happens.

Whenever we heal others we are also healing ourselves.

By surrounding ourselves with love and energy,
By remaining in a state of gentleness and calm,
By being forgiving to the stupidities, follies and malicious behaviour of others,
By being kind hearted and concerned of others,
We are getting qualified to receive Divine Healing from the Cosmos.

Suddenly you will find that in a world full of diseases and all sorts of illnesses, you are spared and blessed with good health. You are lucky enough to not have to go through any illness, sufferings and pain.

The reason is nothing but your good deed and kind acts of selflessness.

You have healed so many people through your love and caring, your kind words and attention. Your thoughtfulness to others lives.

This gives you the Divine Powers of Healing.

You can also use the magical mantras of Lord Vishnu - the preserver.

By chanting this very powerful magical mantra, especially after midnight when all people have gone to sleep and hence there is no collective mind pollution, you can cure any disease and illness.

Aum Namo Bhagvatey Vasudevaya
Aum - Hari Aum - Hari Aum - Hari Aum - Aum - Krishna Krishna Krishna Krishna
So - Hum
Aum - Hrim - Arham - Namah

Author Bio
Pankaj Sampat is a Reiki Master and Pranic Healer. He conducts training for self healing using simple methods of Mudras, Reflexology, Reiki, Mantras and has an online community on his website at http://www.divinepowers.org

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Your First Training Plan for Running

By: Rémy-Marc Beauregard

TRAINING TO RUN:

Everything depends on your level of fitness. Lance Armstrong said running a marathon was the hardest thing he ever did, I'm just happy to finish one. His sub 3 hour marathon equate to my 1/2 marathon time give or take some minutes. The Basics of running are simple, efficiency of stride, lactic acid treshold, base training, patience and determination.

Training plan: If your just starting out, I would suggest running 3 times a week. I would also run a 3 week cycle.The first week of the cycle you train at a specific level. The second week you increase by 10-20%. The third week you scale back to lower than first week's level. This give's your body time to recuperate and prevents injuries. The first week of your next cycle should be increased by 10-15%. After 3 cycles, reduce you first week pace by 10%. This will work - you just need to be patient.
For example : Distance of every run in the week.

Cycle 1: wk1:1km - wk2:1.2km - wk3:0.9km

Cycle 2 : wk1:1.2km - wk2:1.4km - wk3:1.1km

Cycle 3 : wk1:1.4km - wk2:1.6km - wk3:1.3km

Cycle 4 : wk1:1.2km - wk2:1.4km - wk3:1.1km

Cycle 5 : wk1:1.4km - wk2:1.6km - wk3:1.3km

Cycle 6 : wk1:1.6km - wk2:1.8km - wk3:1.4km

I think you get the picture.

Beginner:
The best method to ease into running is the run walk method. Your body should adjust to running more easily using this method. The time you spend running and the time you spend walking depends again on your fitness level. If you need to walk longer or are able to run more, just do it. You run for 30-60 seconds, depending , you walk for 30 seconds. You do this for a week. The next week you increment you run by 10 seconds, but keep the walk to 30 seconds. As the weeks progress you should be able to gain substancial increase you capacity of running. The ideal for the run walk method is to get up to 10 minutes of running and 1 minute of walking, but it all depends on how you feel. Once you are able to keep a pace of 10-1 for 30 minutes you can start to increase the 10 minute run by 10-20% every week.

The pace you should be in is a Zone 1 pace. Zones are calculated by the hearth rate that is attained with physical activity. Zone 1 pace is (220 - your age) X 60 or 70% - I'm 36 , (220bpm - 36) X 70% = 130 bpm. This is a foundation building pace. This pace is used on long runs because it enables your body to manage lactic acid. A friendly fuel when absorbed properly lactic acid becomes running enemy when it is out of control. The longer you can run at this pace, the more your body will improve his capability to absorb the acid. This is endurance building, and it is the first step to having a great run.

Lactic Acid Is Not Muscles' Foe, It's Fuel - New York Times
The notion that lactic acid was bad took hold more than a century ago, but more recent research suggests that it is actually a fuel, not a caustic waste ...

If you need to do more sports during the week, cross training should be your choice. Gym work to strenghten the abs are a plus. Cycling or spinning also get your heart going without the impact on your knees.

If you are able to run for 30 minutes, my suggestion to you is to get out there and find a nice friendly 5k. This is a celebration of life , a celebration of your new found passion: Running. Turkey trot your way to the end.

Intermediate:
You've acheived your first goal and that first 5k is now behind you. You've adapted your body to running and now can run 3 times a week for 30 minutes each time and can even push this a bit further.

You now are able to move to the next level. First thing to do is add another running day to your week. This will help you put on the miles and will help you adjust even more to a runner's regiment. Second thing to do is start mixing up your running workouts. 1 slow long run (zone 1), 2 normal half hour runs (zone 1 maximized- bottom zone 2), and 1 run that is totally different from the other types of runs that your body is accustomed to do. My suggestion is either Hill running or intervals.

Hill running is simple: Find a hill - run it to the top (if you can get up there fine - if not - stop where your about to collapse) - once up there - walk back down. Do this 10 times and make sure you keep a pace that you can accomplish it 10 times. If you cannot run it - walk up the hill. This will put pressure on your big leg muscles and should bring your body close to lactic acid threshold, walking back down will help your body manage that load and will push it farther and farther as the workouts progress.

Interval: Warm up with a 15 minute turkey trot. Once you are warmed up - bolt it for 100 meters - as fast as you canb without collapsing before you done that 100 meters (85% of your max speed) - just before blowing up - walk for 1 minutes. Repeat this for at least 1000 meters (10 X 100 meters). If your body is not too broken, turkey trot your way back home for another 15 minutes ... this is great for pushing your lactic acid treshold even farther.

The point of pushing your body this way is to enable you to start picking up speed and finding a way to sustain it. Also - this is a good thing for your running body as it is called upon to adjust and find new ways of coping. Doing the same thing week after week can cause your body to adapt to it and migth inder your progression.

The goal you might have with these exercises is to improve you PR for your 5K or 10K time, enabling you to get faster and faster. Being faster and enabling your body to cope with it will help you out on your long slow runs. Your lactic acid overload might not be as great as it was before and your threshold of pain and endurance will be hightened.

Once you mastered these techniques and can now run for an hour or more on your slow long runs, a 10K or a half marathon is well within your reach.

Experts:
Elite runners are a breed on their own. They usually have a running stride that looks like a work of art and also have a cardio that can sustain 15-20 km/hour run tempo. Not everybody can acheive this type of running pace and keep it for 2 hours or more.

If your at this level and are reading this, you've humored me enough to keep going and could potentially write an article on this web site about how you go about your training. Since Deena Kastor and Meb Keflezighi are not here to add some advice, I will risk myself and add my two cents to this level of running fitness.

First thing, and expert runner should be able to run in the zone 1 range all day long, barely breaking a sweat. These athletes are fine tuned running machines and have close to the same body fat as an average model on a cat walk. That said, the muscle mass is fine tuned and the heart is usually as big as a football :0).

I have one friend who's an ultrafit retired cyclist (retired from all out competition but still competes at the fun level) - I put him on my treadmill with a heart monitor and asked him to start running. When he reached my top speed that I could sustain for more than 5 minutes (11 km/h) - his heart rate was barely beating. He could run at this pace for hours, I could barely do it for 5 minutes.

That's the difference between joe runner and Meb Keflezighi, the ability to acheive a speed and endurance that boggles the mind, strains the body, and pounds the heart.

These people usually have trained since they were kids and benefit from coaches and proper climate atmospheres (high altitude training) to enable them to reach the next level. They also have a very strict meal regiment and cannot afford to indulge in life's simple pleasures (Beer - wine - cheese cake ...) without paying a hefty price performancew wise.

If you are an elite runner and would like to submit and article - please do so right here. I will be happy to put a link back to your website.

Anyways, I Got To Run.

Author Bio
Remy-Marc Beauregard is a seasonned runner that gives advice on running, training and nutrition. www.gottorun.info

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What Are The 3 Critical Exercise Routine Success Factors?

By: Jeremy Markum

The 'Rule Of 3' Meets Pareto's '80/20' And You Get Fit Faster As A Result!

Everybody likes simple lists.

Everybody likes Rules Of Thumb.

And as far as I can tell, everyone wants tighter abs and more energy.

So, naturally, we all look for the "best" diets and the "best" training routines to bring us closer to that six-pack...ideally, in the least amount of time possible.

...Oh yeah--and we don't want to think too hard either!

The Old Way:
Counting calories? Fuh-ged-a-bow-dit!

Getting a bodyfat measurement each week? No way!

Calculating our new "estimated 1-rep max" for 27 different exercises? Puh-leeze.

So what's the solution?
Well, if you don't mind limiting our example to exercise for the moment, I think I have a few things that can help you in your endless search for the most efficient use of your fitness time.

(which is like, what? about 45 minutes a day 3-4 times a week if you're lucky?) ...It's OK--you're human! I do this stuff for a living, and I don't spend much more time than that myself.

Introducing: "The Rule Of 3-80/20 (Principle)"

Any activity of importance (like exercise) can be broken down into three, and only three Critical Success Factors. Furthermore, one of these critical success factors should account for 80% of your efforts. And the other two, on average, just 10% of your time, energy, and effort (that is, of course, if you actually want to get anything done).

Thus sayeth The Fitness Sage (that's me).

And you should listen to me when it comes to getting things done, because I have a Masters Degree *and* ADD (attention deficit disorder). Without principles like the above, I would be hocking blackmarket Pi-Tae-Boga-Lates tapes to out-of-work actors in LA.

Yeah, so I'm ripping off the Pareto Principle and the Rule Of 3, but you'll forgive me real quick when you see how this applies to your exercise routine.

Now that I've circumnavigated my point a few times, here it is real simple, in 3 (surprise, surprise) easy steps:

The Three Critical Exercise Routine Success Factors
1. Consistent Progression: Needs 80% of your time and attention.
2. Sufficient Intensity: Needs 15% of your time and attention.
3. Intelligent Evolution: Needs 5% of your time and attention.

Simple huh?

But maybe you need some clarification, so here goes.

Consistent Progression Explained:
There are really just 3-4 workout parameters that even matter to the average Jane or Joe who wants a good body and excellent health: Rest Period, Load, Reps-Per-Set, and Total Number Of Sets.

So your job is to simply pick one of these, hold all the rest constant, and improve your chosen workout parameter from week-to-week, workout-to-workout until you can no longer do so (just remember to hold everything else constant! especially total workout duration).

When you can't improve on your chosen parameter, pick a different one and repeat.

That's it. It really is that simple. Tools needed: 1 pocket-sized notebook and a stopwatch.

Of course, you might want some proven, superior methods to "improve on your chosen parameter." At the bottom of this article, you'll get your wish! But first...

Sufficient Intensity Explained:
Make sure you're doing resistance training folks. Not aerobics. Not LSD (long slow distance cardio). Or any other fitness fad that makes your lungs burn more than your muscles. If you're consistently getting 20+ reps on all your exercises, then you need to choose more difficult exercises. Period.

Cardio and aerobics have health benefits no doubt, but if you're really looking for "bang-for-your-fitness-buck", and you're short on time, then stick with resistance training. It's the only kind of exercise that builds muscle and boosts your metabolism permanently--not just during your workout.

Shoot for exercises that are so difficult, you can only perform between 1 and 15 reps. This could be weightlifting (if you lack the creativity and sophistication of a "Tao Of Functional Fitness" devotee who relies solely on portable exercise equipment--like Fitness Bands--and their own bodyweight), but it doesn't have to be. If you know how to manipulate leverage, even bodyweight only exercises can be made difficult enough.

Why just 15% of your time worrying about this? Because all you have to do is make sure most of your exercise (excluding a proper warmup of course) falls within this rep range. Not exactly rocket-science. Nuff said.

Intelligent Evolution:
This is just another term for "periodization" or "cyclic training." Basically it means that you need a strategy for changing your exercise routine over the long haul as you get stronger and closer to realizing your goals. Most of the time the Consistent Progression rule takes care of this, hence the paltry 5% of your noggin that's required to intelligently evolve.

But over the long haul, you sometimes need to dramatically change your workout protocol. There's not space here to explore all the ins-and-outs of doing this, but a simplified recommendation would be to cycle between phases where you focus on increasing the Average Load you handle during your workouts, and phases where you're more concerned with the Amount Of Work Per Unit Time you perform (i.e. "Strength" vs. "Density").

Conclusion
Consistent Progression (80%) + Sufficient Intensity (15%) + Intelligent Evolution (5%).

Find an exercise routine that gives you that, and you're on to something!

Author Bio
Jeremy Markum (The Fitness Sage) is an author and fitness consultant based in San Diego, California. He can help you incinerate fat, & sculpt lean, sexy muscle... *without* going to the gym, and *without* calorie counting or endless cardio! Get your FREE tips about this profound new approach to fitness right now at: www.JeremyMarkum.com

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