Wonderfully Fit Personal Training

Use any opportunity you have to walk. 

Gradually decrease your intensity as you finish a cardio workout; do not stop abruptly.  This can be hard on your heart and your body.  

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 bounce while stretching.  Instead, stretch as far as you can comfortably, and hold the stretch for up to 30 seconds. 

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

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.  

Encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.  

When exercising outdoor , breathe in through your nose, not your mouth.  The nasal passages help filter out pollen, pollution and other irritants.

Muscle-strengthening activities should be gradually increased over time. 

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.  

Strong muscles and strong bones go hand in hand. The more weight you can lift, the more stress you can put on your bones; this stress is what stimulates them.

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. 

It’s chilly winter! You might be bundling up in your coats and layering like no one’s business or nobody is actually beholding your real figure. It is just to stay cozy in the windy and wintry weather of outside. But remember…..days don’t remain the same forever! After every chilly night, there is a sunny morning! It won’t be long before the sun will be shining and the birds will be chirping again. Do you get the message what I simply mean to say?..…I just wanna say spring break is just around the corner; hence, your body better be ready to welcome it with open arms! In order to enjoy the pleasure of spring break in full swing you want your body to become ‘bikini ready’. Spring break is just knocking at the door, you can’t afford anymore to spare some time in sitting on the couch and enjoying the coffee! Tone Your Shoulders, Target Those Thighs And Bring On The Butt Workout! You need to wake up and get to the gym, set your fitness goal, put in the work and stay focuse

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. 

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.  

If you have any health problems, consult your doctor before starting an exercise regimen. 

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.