Bench Press

Target Muscles

Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.

Starting Position

* Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
* Hold the bar, with your hands just over shoulder-width apart, palms facing forwards.
* Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked).

The Movement

* Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two.
* Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders.

Tips

* Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain.
* Do not arch your back as you push the bar upwards or you will reduce the amount of work done by the chest.
* Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition. Again, this reduces the amount of chest work and risks injury to the chest muscles.
* Keep your palms facing forwards and your wrists straight.

Dumbbell Flye

Target Muscles
Pectoralis major (mid chest).
Also used Anterior deltoids, Pectoralis minor
Starting Position
• Lie on your back on a flat bench with your feet flat on the floor. If you have an excessive arch in your back, place your feet on a step so that your knees are bent at 90°.
• Hold a dumbbell in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.
The Movement
• Slowly lower the dumbbell out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
• When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same arc. Do not pause at the bottom of the movement.
Tips
• Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
• Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.
Variations
Incline flye
Performing flyes on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.

Incline Barbell Bench Press:

Target Muscles

Pectoralis major (upper chest).
Also used Anterior deltoids, Triceps, Pectoralis major.
Starting Position

* Lie on an incline bench angled at 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack.
* Hold the bar with your hands shoulder­width apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended.

The Movement

* Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest.
* The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two.
* Push the bar back to the starting position.

Tips

* Do not arch your back as you push the bar upwards. This risks lower-back strain.

Straight Arm Pullovers

Cable Crossovers

dumbbell_flye

Starting Position
• Lie on your back on a flat bench with your feet flat on the floor. If you have an excessive arch in your back, place your feet on a step so that your knees are bent at 90°.
• Hold a dumbbell in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.
The Movement
• Slowly lower the dumbbell out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
• When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same arc. Do not pause at the bottom of the movement.
Tips
• Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
• Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.
Variations
Incline flye
Performing flyes on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.

Sample Workout From Fitness World Matara

Incline Barbell Bench Press:

Target Muscles

Pectoralis major (upper chest).
Also used Anterior deltoids, Triceps, Pectoralis major.
Starting Position

* Lie on an incline bench angled at 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack.
* Hold the bar with your hands shoulder­width apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended.

The Movement

* Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest.
* The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two.
* Push the bar back to the starting position.

Tips

* Do not arch your back as you push the bar upwards. This risks lower-back strain.

Workout From Fitness World

Dumbbell Bench Press:

Target Muscles

Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.

Dumbbell exercise like dumbbell bench press develops the chest equally well as the barbell bench press but allows a slightly greater range of motion, thus stimulating greater develop­ment. It requires more involvement of the stabiliser muscles to balance and control the dumbbells so you will probably need to use less weight.
Starting Position

* Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench.
* Hold a pair of dumbbells, with your palms facing forwards and your arms fully extended, positioned over your shoulders.

The Movement

* Slowly lower the dumbbells down to your armpit area.
* Hold the position for a count of two; then press the dumbbells back to the starting position.

Tips

* Keep your hips firmly on the bench throughout the movement.
* Lower the dumbbells as far as you can, aiming for a maximum but comfortable stretch.
* Keep the dumbbells over your chest area­ do not let them travel back towards your head.

Short WorkOut From Fitness World

Bench Press:-


Target Muscles

Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.

Starting Position

* Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
* Hold the bar, with your hands just over shoulder-width apart, palms facing forwards.
* Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked).

The Movement

* Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two.
* Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders.

Tips

* Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain.
* Do not arch your back as you push the bar upwards or you will reduce the amount of work done by the chest.
* Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition. Again, this reduces the amount of chest work and risks injury to the chest muscles.
* Keep your palms facing forwards and your wrists straight.

Should You Pump Iron?

Some kids want to lift weights so they can look bigger and stronger. But lifting weights won't produce big muscles in kids who haven't gone through puberty yet, and lifting heavy weights can be dangerous to kids’ muscles and tendons.
With supervision from a coach or trainer, kids can do some light weight lifting or exercise with resistance bands (large rubber bands). This kind of exercise can improve muscle tone, meaning a kid's muscles will be leaner and stronger, but not really bigger.
Push-ups, sit-ups, and chin-ups also help build strong muscles. But so can plain old running, jumping, and climbing. Get the message? More play time means stronger muscles. Now that's something to get pumped up about!

Eat Strong

What should you eat if you want strong muscles? You might think you need a lot of foods that contain protein (such as meat and eggs) or foods that contain iron. But there's no one magical food that helps build muscles. Your muscles - and your entire body - will be strong and healthy if you eat a variety of nutritious foods

Playing Makes Muscles

It sounds too simple, but it's true. Playing, running, jumping, and riding your bike can make your muscles stronger. Any physical activity you like to do - from dancing to playing football - can make you stronger. Why? Because you're using your muscles when you do it.

What Happens When People Drink?

When people drink too much, they might do or say things they don't mean. They might hurt themselves or other people, especially if they drive a car. Someone who drinks too much also might throw up and could wake up the next day feeling awful — that's called a hangover.
Drinking too much alcohol can lead to alcohol poisoning, which can kill a person. Over time, people who abuse alcohol can do serious damage to their bodies. The liver, which removes poisons from the blood, is especially at risk.
Because alcohol can cause such problems, the citizens and government leaders in the United States decided that kids shouldn't be allowed to buy or use alcohol. By setting the drinking age at 21, they hope older people will be able to make good decisions about alcohol. For instance, they don't want people to drink alcohol and drive cars because that's how many accidents occur.

Getting the Right Message

"Hey, who wants a drink?"
"Oh, come on, just one drink won't hurt you. It's fun."
"It's cool. Everybody drinks, right?"
Wrong.
Drinking alcohol is dangerous for kids and teens and sometimes for adults, too. Alcohol is a drug, and it is the drug most abused by teens. Many kids have their first drink at an early age, as young as 10 or 11 or even younger.
It's easy for kids to get the wrong message about alcohol. They might see their parents drink or watch TV commercials that make drinking look like a lot of fun. You might see people drinking and watching sports together or having a big party.
But alcohol is actually a depressant. That means it's a drug that slows down or depresses the brain. Like many drugs, alcohol changes a person's ability to think, speak, and see things as they really are. A person might lose his or her balance and have trouble walking properly. The person might feel relaxed and happy and later start crying or get in an argument.

Support.

The struggle to heal your negative body-image is an ongoing battle. It is often wise to seek the professional help of a therapist and a dietitian. There are self-help groups available at no charge as well. Many books and articles have been written on the subjects of food and body. There are seminars available as well as church and temple groups. Talk to a trusted friend or relative. All of us need support. We are constantly barraged with messages about the fantasy body. We are given negative messages about food and weight. It is extremely hard in our culture to have a healthy, positive body-image. You need support. You deserve it!

Body Movement.

The body was designed to move. To walk or run or jump or dance are normal activities. By reconnecting yourself to your body, you might be amazed at how incredible it really is. Yoga is a great way to reconnect with your body. It is a noncompetitive, gentle stretching program that will relax you and make your body feel wonderful. If you do not want a structured program and hate the gym, go for a walk. A walk in nature is especially comforting, and nature is nonjudgmental. Experience how your body feels on your walks. Be aware of your breathing. Do not force yourself to exercise; allow yourself the opportunity to move.

Heal Your Relationship with Food.

If you are afraid of food, you will always be afraid of what it might do to your body. Will you become huge? Will you start eating and never stop? Will you go hungry? Be Stuffed? Explode? To heal your relationship with food, start by selecting a food to eat which is slightly out of your safe zone. One that is only a bit challenging. Sit in a quiet room and take a few deep breaths. Now eat that food. Stop any negative thoughts that enter your mind. Replace those thoughts with positive ones. Say your affirmations. Learn to enjoy the taste of food.

Stop Fantasy Thinking

Do you ever hear yourself saying, "If I'd just lose 10 pounds I'd be happy," or "If I had thinner thighs I'd be asked out more." Stop those thoughts now! That is fantasy thinking. The truth is that there is room for all shapes and sizes in this world. People are attracted to others for a variety of reasons. Yes, sometimes attraction has to do with body, but that might be a smile or overall appearance. Others are attracted to another based on the energy they give off or their laugh or because they are funny. Your body is not the reason you are miserable. You were miserable first and took it out on your body. Get on with your life. Be loving, and you will attract loving people.

Focus on the Positives.

Hating the body can become a bad habit. All our negative feelings are instantly transferred to the body. Instead of dealing with the problems that create the negative feelings, we just shove those feelings deep inside our body and end up hating it more and more. Learning to focus on the positives gives you a whole different perspective. It allows you to see the world half-full instead of half-empty. Focus on the good in your life. Admire the beauty of a sunset, walk along the water, stop and smell the roses. Begin to focus on your body. See the good in it. It gets you where you are going. It is a faithful companion. By focusing on the positive we begin to heal our negative body image.

Learn to Compliment Others.

In learning to compliment others, you learn the law of reciprocity. As you give, you do receive. By learning to acknowledge the good in others, you can learn to notice the good in yourself. Remember, to be loved, give love. To be accepting of your body, be accepting of others' bodies.

Affirmations.

Along with self-talk, giving yourself positive affirmations is a powerful way to change the way you feel about your body. Find a part of your body that you like and accept, even if it's your eyes, hair or smile. Write an affirmation about it. For instance, "I love the way my hair shines," or "I love the way my eyes sparkle." Look at yourself in the mirror every morning and repeat your affirmations to yourself. Say them with enthusiasm. Believe it! Even if you have to "fake it till you make it." After a few weeks of doing this, you will come to believe and know that what you are saying is true. Then move on to another body part. Even though giving yourself compliments may become progressively more difficult, continue through until you LOVE YOUR BODY!

Tips to Healthy Body

Self-Talk.

Listen to the chatter that goes on in your head. Are you saying nice things to yourself? Are you being complimentary of your body? Are you using words of encouragement? Chances are you answered "No" to these questions. Many of us go around with a negative tape recorder playing in our head all day. When we stop and listen, we hear things like "Why did you do that? You are so stupid!"; or "I can't believe you actually said that; it sounded so dumb!" Replace these negative thoughts with praise, such as, "What a good idea; that was a good way of handling the situation"; or "That was a real accomplishment; I'm so proud!" By shifting from words of criticism to words of praise, you begin to change your life.

Learn to Take a Compliment.

Many of us dream of the perfect look. We want to be beautiful, to have others stop and notice us. Yet, when someone gives us a compliment such as, "You look great in that dress," we say something like, "This old thing!" The very thing we are looking for -- recognition -- we brush off. Practice saying "thank you" when someone gives you a compliment. Don't over analyze it, or judge the giver, or make light of it; instead let it soak in and allow yourself to feel really good.

Healthy Body Guidelines

1. Don't Compare.
When we compare ourselves to others we always lose. The realities of our looks and theirs don't even matter. When we look at others, we see how perfect they are. When we look at ourselves, we see how imperfect we are. We feel we can never measure up, no matter what. Society makes matters worse by worshiping an elusive fantasy body that only a few women on earth could ever naturally attain. By avoiding comparisons to others, we save ourselves lots of grief and can work toward making the body God gave us the best it can be.


2. Focus on Your Accomplishments.
Instead of nit-picking your body, try focusing on your positive traits. Are you loving, kind, and considerate? Do you visit your grandmother regularly? Do you get good grades? Are you a wonderful mother and/or spouse? Are you known for the fun parties you throw? Can you draw? We all have talents and attributes that make us wonderful human beings. So what if your thighs aren't pencil thin. You make a difference in the world, and that's what really matters!

What Happens When People Drink?

When people drink too much, they might do or say things they don't mean. They might hurt themselves or other people, especially if they drive a car. Someone who drinks too much also might throw up and could wake up the next day feeling awful — that's called a hangover. Drinking too much alcohol can lead to alcohol poisoning, which can kill a person. Over time, someone who abuses alcohol can do serious damage to his or her body. The liver, which removes poisons from the blood, is especially at risk.
Because alcohol can cause such problems, the citizens and government leaders in this country have decided that kids shouldn't be allowed to buy or use alcohol. By setting the drinking age at 21, they hope older people will be able to make good decisions about alcohol. For instance, they don't want people to drink alcohol and drive cars because that's how many accidents occur.

Body mass index- BMI

Did you know you had a BMI? Body mass index is a calculation that uses your height and weight to estimate how much body fat you have. Too much body fat is a problem because it can lead to illnesses and other health problems. BMI, although not a perfect method for judging someone's weight, is often a good way to check on how a kid is growing.
Calculating BMI
The best way to determine your BMI is to have your doctor do it for you. That way, you'll know the number is accurate and your doctor can discuss the result with you. If you're interested, you also can figure out your BMI on your own.

Understanding about Fat Pecentage

General Body Fat Percentage Categories
*American Council on Exercise
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:
Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":
Initial body fat: 130# x 0.23 fat = 30 # body fat
Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)
Goal: 130# - 20# = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130# x 0.18 = 23 # body fat
100# lean body mass + 23 # = 123# goal weight
So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

Recognizing Eating Disorders

Eating disorders can happen when a healthy body image is lacking. Teens are especially susceptible to developing eating disorders. If you think you or a friend may suffer from an eating disorder get professional help.
Do you know about eating disorders? Take our True or False Eating Disorder Quiz to find out.
Worry that you or someone you know may be suffering from an eating disorder? Take our Eating Disorder Assessment Quiz to see if it’s time to get professional help

Healthy Body Guidelines

Healthy Body Guidelines
There are some guidelines that health care professionals have developed to help laypeople understand what a healthy body should be like. The most commonly used methods of defining a healthy body are through height/weight ranges, body mass index level and muscle-to-fat ratio.

The Importance of a Healthy Body Image

It is important for teens to be encouraged to develop healthy attitudes toward their bodies. Teens should be taught that the ideal body is a healthy body.
All body types are beautiful. The only time teens should worry about their body is when it is unhealthy. Teens should be taught that obesity is unhealthy but not ugly. They should be reminded that skinny bodies can be unhealthy too. By focusing more on health and less on looks teens can see their bodies in a whole new light.

Healthy Body Guidelines

Healthy Body Guidelines
There are some guidelines that health care professionals have developed to help laypeople understand what a healthy body should be like. The most commonly used methods of defining a healthy body are through height/weight ranges, body mass index level and muscle-to-fat ratio.

The Importance of a Healthy Body Image

It is important for teens to be encouraged to develop healthy attitudes toward their bodies. Teens should be taught that the ideal body is a healthy body.
All body types are beautiful. The only time teens should worry about their body is when it is unhealthy. Teens should be taught that obesity is unhealthy but not ugly. They should be reminded that skinny bodies can be unhealthy too. By focusing more on health and less on looks teens can see their bodies in a whole new light.

What Is Healthy Body

Bodies come in all shapes and sizes but for teens the pressure to conform to a highly idealized body type can be overwhelming. Everywhere teens turn they are met with body size expectations that are not only unrealistic but often unhealthy. It’s time for a reality check.
Some people are tall, some are short, some people have curvy figures, others are straight and angular, and some people are naturally thin while others are genetically programmed to hold on to fat. So just what is normal?
What Is a Normal Body?

Add Fish and Omega-3 Fatty Acids to Your Diet

Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet




Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods such as tofu, soybeans, canola, walnuts, flax seed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.
In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.

Eat Breakfast Every Morning

Healthy Habit No. 1: Eat Breakfast Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.
Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.
Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.
For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.
To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.
Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.
"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "So I bring my breakfast with me, and I know I have an hour when I'm reading emails in the office when I can eat it. By that time, I'm hungry because I've been up for almost a couple of hours."

NEVER Binge Eat

NEVER Binge Eat -

DO NOT substitute eating for anything else.
Take Nutritional Supplements - Find a good supplier of Nutritional supplements. There are some great tasting liquid drinks available on the market today that provide a good amount of nutrition.

Balancing

Balance, along with flexibility, is something that we lose with age. Practice this a little bit every day and you’ll be less likely to lose it. Yoga, again, is another great way to build and maintain balance. There are several yoga poses you could use to increase balance. Try one each day. A simple one you can do is to stand on one leg and grab the foot of the other leg to stretch the hamstring in the front of the thigh. As you build your balance over time try to touch your toes with your other hand while maintaining balance. It is helpful to keep your eyes focused on one point. Do this for 15-60 seconds on each leg.

Stretching

Stretching.

An important age marker is your level of flexibility. Yoga is a terrific way to keep your body flexible. If you don’t have time for a full yoga session, try to make sure you do 5 minutes of stretching each day after your aerobic exercise. To ensure you get most areas of your body, try a sun salutation, some seated twists, and a hip opener.

Aerobic Exercise.

The simplest way to meet this need is walking. Walking is the one of the best exercises for your body. The wear and tear on your joints is lower than jogging. Be sure to start off slower to warm up and increase speed slowly after about 3-5 minutes. To increase the intensity, simply lengthen your stride a bit and speed up your pace. The other strategy for increasing intensity is to increase your speed for short bursts of time.If you prefer, jogging is also good if it doesn’t bother your knees. Just know that walking is just as good if you go fast enough. No big investment needed. All you need is your sneakers, and maybe not even that if you walk on the beach. 30 minutes per day every day has been shown to be the optimal amount of exercise. If you don’t have time all at once, the same benefits are derived even if you break it up into 3 X 10 minute or 2 X 15 minute sessions.

Execises

1. Aerobic Exercise. The simplest way to meet this need is walking. Walking is the one of the best exercises for your body. The wear and tear on your joints is lower than jogging. Be sure to start off slower to warm up and increase speed slowly after about 3-5 minutes. To increase the intensity, simply lengthen your stride a bit and speed up your pace. The other strategy for increasing intensity is to increase your speed for short bursts of time. (see workout below) If you prefer, jogging is also good if it doesn’t bother your knees. Just know that walking is just as good if you go fast enough. No big investment needed. All you need is your sneakers, and maybe not even that if you walk on the beach. 30 minutes per day every day has been shown to be the optimal amount of exercise. If you don’t have time all at once, the same benefits are derived even if you break it up into 3 X 10 minute or 2 X 15 minute sessions.

2. Stretching. An important age marker is your level of flexibility. Yoga is a terrific way to keep your body flexible. If you don’t have time for a full yoga session, try to make sure you do 5 minutes of stretching each day after your aerobic exercise. To ensure you get most areas of your body, try a sun salutation, some seated twists, and a hip opener.

Healthy Methods

MOVE your body - Go for walks, runs, etc. often. Take the stairs at work. Park your car at the far end of the parking lot.

Drink Water & Juice - Drink at least 5 glasses of water and at least 2 glasses of juice everyday.

Drink dark berry juice as often as possible for the antioxidant protection.

Eat More Fruit - Eat 5 - 7 servings of fruit everyday. Eat fruit in the morning. Use fruit for snacks throughout the day.

Eat More Fresh Fish, Whole Grains, Wheat Bread & Brown Rice. Eat more Baked & Grilled food over fried.

Healthy Release - Find a healthy release for Stress. Walking, Running, Hot Tub, Clean Something, Swim, Laugh, Sports or even Sex (Just Kidding).

NEVER Binge Eat - DO NOT substitute eating for anything else.

Take Nutritional Supplements - Find a good supplier of Nutritional supplements. There are some great tasting liquid drinks available on the market today that provide a good amount of nutrition.

Healthy Foods

Need a good Healthy Eating Plan?




In just 7 days you can change your life for the better! Start today and enjoy more energy and vitality by following our plan and receive 100% of the health-promoting vitamins and minerals essential for your health

Healthy Body

Taking the time to actually sit down and create a concrete schedule is the all-important first step toward building the body you want. After that comes the tough task of following it every week, but that's another topic for another day, for now let's just focus on putting a workout schedule together