Did you know that music is the best motivator? If you want to get inspired and
get in shape, crank up the tunes, this will help you forget about daily stress,
focus on your workout and get the body rockin! Try it next time you need to "pump
it up" and watch how much better you feel as you workout to your favorite
tunes! CRANK IT UP! 
With all the work you do, training and exercising, the only
real change to your body happens when you sleep. During sleep your body secretes
growth hormone, to repair and build the muscles that you exercised during the
day. So if you are not getting at least 8 hours of sleep every night, then you
are not allowing enough time to GROW. Sleep is as important as EXERCISE! Now go
to sleep.
Some kids drink more than 5 cans of fizzy drink a day!
Each can of soft drink contains 10 teaspoons of sugar plus caffeine! Eliminating
soft drink from your diet alone, can significantly change your diet and help you
lose weight. Try it! Drink water, iced tea, or juice. Do it.
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you have the feeling of THIRST, your body is ALREADY dehydrated. SO, make sure
to keep hydrated by drinking at least 8 glasses of water each day, and more if
you are working out harder than usual. Another tip: if your urine is clear or
pale yellow then you are drinking enough water! - Keeps Fat Off
- Suppresses
your Appetite
- Assists your body in metabolizing stored fat
- Reduces fat deposits in your body
- Relieves
fluid retention problems
- Reduces sodium build-up in your
body
- Helps maintain your muscle tone
- Helps
relieve constipation
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- Aerobic
classes
- Biking (outdoors)
- Biking (indoors, also called spinning)
- Dancing
(even to the radio!)
- Jogging (outside or on the treadmill)
- Stairmaster
(or running up and down stairs)
- Running (outside or on the treadmill)
- Rowing
(indoor or on the river)
- Skipping (jumping rope) …
...and there are many others... just be sure to start slowly and work your goal
up to 20-30 minutes 3 days a week [it is necessary to keep your heart rate up,
which helps burn stored fat] each day for whatever exercise you choose. In order
to get the most benefit and the most fat loss, it is important to keep up the
activity for at least 20-30 minutes AND keep your heart rate up...REMEMBER YOUR
TARGET HEART RATE IS 220 [minus] (Your Age) = Target Heart Rate [This number is
the highest rate your heart should beat per minute during intense exercise, However,
you should try to keep your heart rate around 70-80% of that number during the
whole workout]...
…you can do it, just give yourself some time. It
does take time! Make sure you keep your diet in check too!
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-
Smile.
Happiness is a magnet - it draws people to you. -
Carry
water with you everywhere. Try to always have some in your car, next to your bed
and definitely in your gym bag. Your energy level will stay high by staying hydrated. -
Read more, watch less TV - I speak, think
and write better when I don't watch television. I also feel more centered and
aware of myself. -
Get
with healthy people. Their healthy ways can only be a positive influence on you. -
Break a sweat everyday. It's a great way
to energize your skin and release toxins from your body. -
Your stomach doesn't have teeth, so be sure
to chew your food. In order for full nutritional benefit, food needs to be chewed
well. -
Fat is good,
in moderation. Fat protects your internal organs from going into shock. It insulates
the body in extreme temperatures. It also acts as an emergency fuel supply in
times of illness. Fat carries essential vitamins A, D, E and K through out your
body. When people go on extremely low-fat diets, the oil is sucked out of their
skin and they look ill. You need a certain amount of fat in your diet for your
skin to look healthy and for your body to function optimally. -
Surround yourself with people who respect
you and treat you well. -
Don't
smoke - it's bad for you internally (diseases, weakened immunity) and outwardly
(dry skin, wrinkles, stained nails, brittle hair, stained teeth). Plus, it telecasts
to the world that you don't like yourself. How un-Girl Guide-ish is that? -
Bad behaviour is unacceptable and rudeness
has no place. Girl Guides are gracious and polite. Be a class act and live gracefully.
-
Your heart will benefit
just from tossing a ball around, walking the dog, going out dancing or using the
stairs instead of the elevator every day. Whatever activity you choose is healthier
than sitting in front of the television at the end of the day. All you need is
a good pair of walking shoes and you can get started. | |
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You've probably heard about how fitness can help you live longer
and prevent diseases like heart disease in your future. But what can physical
fitness do for you right now? A whole lot! Most of all, getting fit can and should
be fun. Physical fitness involves three main components: strength, stamina, and
flexibility. 
When you are fit, you are more able to generate force with
your body - whether that force is needed to lift weights or your school bag or
your little brother. Being strong is useful for all sports as well as for life
in general. Life is full of effort. Being strong all around makes everything a
little easier, and it is a critical component of team and individual exercise
activities.
Physical fitness training increases your stamina — your
ability to keep going during moderate or strenuous activity. Stamina is also known
as endurance. Your heart and lungs are able to work longer the more fit you are.
You can run farther, dance longer, and keep on playing well past sundown when
you have good stamina. Exercise gives you more energy in general to do things
you want to do.
Flexibility refers to your range of motion around a joint. Touching your toes,
reaching a high shelf, and arching your back gracefully are all examples of flexibility.
Flexibility is very important to daily life, as well as to mastering the techniques
of most sports activities. Many adults lose their flexibility as they grow older.
Being flexible when you are young and maintaining it through the years can help
you prevent that decline.
Exercise is a fabulous way to feel better any
day of the week. Is family or school stressing you out? A moderate workout can
ease the tension and leave you with an all over good feeling. That's because exercise
releases endorphins, special chemicals in the brain that make you feel peaceful
and relaxed. When you are fit, you are generally better able to handle life's
ups and downs too. You feel more self-confident and strong on the inside when
you are strong on the outside. Regular exercise also helps you sleep better, which
can really brighten your whole outlook each day.
Participating in sports clubs, group exercise classes, or
team sports can be a great way to meet new people and make friends with people
with similar interests. If you're fit, your self-confidence will make you less
shy.
Regular,
moderate exercise is one of the healthiest ways to keep your muscle-to-fat ratio
where it should be. While each person has their own unique shape and size, everyone
benefits from having a good balance of muscle and fat. It is important to remember
that too little or too much fat can be a serious problem, so it is important to
maintain a moderate exercise program and a healthy diet to ensure you get all
of the nutrients, vitamins, minerals, and fat that you need.
Decide what your fitness goals are and make a plan for
achieving them (eg: I want to jog three miles without stopping; I want to be able
to do 10 pushups). You are much more likely to achieve your goals if you actually
write them down somewhere, and share them with friends or family.
Be sure
to set reasonable goals. If you've never exercised much until now, it's not realistic
to expect that you'll start exercising every day for an hour. Start with 30 minutes
of moderate exercise a few times a week, letting your body recover for a day between
exercise sessions. Then, as you get fit, you can add more time and/or more days
to your routine. If you're already fit but want to train more, write down your
current schedule and see where you can reasonably add more time or days to your
workout routine. It is important to plan ahead for dealing with potential
obstacles to your exercise plan. For example, if your parents suddenly ask you
to help with something around the house during your exercise time, when and where
will you make it up? If you will need assistance getting somewhere or buying equipment
for your workouts, make those arrangements in advance. Remember that missing one
day or one exercise session won't ruin your training; just get back on schedule
as soon as possible.
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