Wonderfully Fit Personal Training

Youth and young adults can safely increase activity by small amounts every 1-2 weeks.  Older adults require more time to adapt, usually 2-4 weeks.  

Spreading physical activity across at least 3 days a week may help to reduce the risk of injury and avoid excessive fatigue.  

Do not skip your breakfast.  Research studies suggest that people who eat breakfast are better able to manage their weight. 

Do not bounce while stretching.  Instead, stretch as far as you can comfortably, and hold the stretch for up to 30 seconds.

Taking supplements can be an excellent way to get all of the vitamins and minerals needed for good health.

Adding 30 minutes of exercise to your daily schedule can decrease the risk of colon cancer by 15%.  More exercise can reduce the risk even further. 

Learn how to do crunches and other abs exercises correctly.  For any abdominal exercise, 2 or 3 sets of 8 to 12 repetitions each is good. 

Work out and tone your entire body rather than just focusing on your abs area.  For example, work out your arms, legs as well as doing crunches. 

Almonds are high in protein, monounsaturated ("good") fat, rich in calcium, magnesium and phosphorus, and a good source of vitamin E. 

Don't skip meals.  You will end up bingeing later on when you feel extremely hungry.  This will result in a fat belly. 

Health-care providers typically counsel people with osteoarthritis to do activities that are low impact, not painful, and have low risk of joint injury.  

Cross training helps guard against overuse injuries that can result from doing only one type of workout. 

Flexibility is very important in the cool down because it will help bring the muscles back to their original resting length after the workout. 

Basic yoga and/or Pilates stretching will go far in improving your flexibility.  

Low levels of activity are preferable to an inactive lifestyle. 

Regular strength-training (e.g., lifting weights) plays a huge role in weight loss. 

Eat a diet that's high in fruits, vegetables and whole grains.

Do weight training at least twice a week to keep your abs lean.  Weight train every other day to allow your muscles to rest in between. 

The Institute of Medicine recommends one hour of moderate activity daily for maintaining healthy weight and decreasing risk of heart disease.

Many people need to do more than 5 hours of moderate-intensity activity a week to meet weight–control goals.  

Nighttime is the wrong time for eating.  This is the time of day when your body needs the fewest calories and nutrients. 

Your exercise plan should include both cardiovascular and strength-training workouts. 

If you cut down fatty foods and eat more fruit, vegetables, grain and protein, you will automatically cut calories and lose weight.

Push-ups and bench presses can improve overall upper-body strength.  

You should not stop continuous movement until your heart rate is below 120 beats per minute. 

Keep working at it and don't give up.  It is hard to eat healthy and keep exercising regularly, but this is the key to getting flat abs.

Muscle-strengthening activities may help promote weight maintenance, although not to the same degree as aerobic activity. 

If you exercise working muscles that are not adequately warmed up, you could increase your risk of injury. 

To get the most of every workout and to prevent injury it is essential to rest after a strength-training workout.  

Commit to running first thing in the morning, before work.  This way, you will start the day off on a productive, stimulating note.

During rest, muscles rebuild and repair themselves.  An adequate time to rest each muscle group is 48-72 hours between workouts. 

Avoid fad diets.  People who use fad diets often end up gaining back any belly fat that they lost.  

Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits. 

To protect your hamstrings, strengthen them with exercises such as leg presses.  

Strong evidence indicates that both aerobic activity and muscle-strengthening activity provide therapeutic benefits for persons with osteoarthritis.  

Choose to do types of physical activity that are appropriate for your current fitness level and health goals.

Pay attention to the relative size of the increase in physical activity each week, as this is related to injury risk. 

Mental health benefits have been found in people who do aerobic or a combination of aerobic and muscle– strengthening activities. 

Circuit training is a form of strength-training that involves moving through a series of different exercises with little rest between sets.

You can get zinc from meat and meat products, shellfish, milk and dairy products, bread and other cereal products, eggs, beans, and nuts. 

A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing. 

When strength and weight training for sports or recreational activities, always strength-train through a full range of motion. 

Fry or scramble eggs in a small amount of olive oil.

Don't eat too much pasta, bread, or rice.  These carbs convert to fat in your belly very quickly.

Eat half of the food on your plate while eating out and bring the other half home for later consumption.