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4 Steps To Better Health

4 Steps To Better Health

4 Steps To Better Health


It's possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use. 


Let's get started...

Step 1: Nutritional Supplements
In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It's very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.
That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you're also taking a multi, you can rest assured you're getting the nutrients your body needs.

Step 2: Nutrition
Good nutrition is SO important. You are what you eat...remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you're eating will tell you a lot.
You may think you lack the needed will power, but you'll be amazed at what happens when you start to gradually improve your eating habits.

Step 3: Exercise
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it's a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).
It's been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!

Step 4: Stress Management and Sleep
Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).
Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.
Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you'll feel more confident about reaching your health & fitness goals.

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“Back” in the Garden Safety

“Back” in the Garden Safety

“Back” in the Garden Safety


For many North Americans, gardening is the most joyful activity of summer. But if you love to garden and you also suffer from back pain, you know that you can cause yourself a lot of grief unless you follow some basic ergonomic principles. 

Gardening, of course, is a seasonal activity in most of North America. During the winter, few of us make much use of the muscle groups we employ for typical gardening activities. The one exception is washing floors, but, truthfully, how often do you do that?

But even if you linger over the linoleum daily from October to March, it's still important to warm up and stretch your muscles before you dig. Here's a tip - the easiest way to warm up your muscles is to take a hot shower BEFORE you garden. This is called a passive warm-up. You'll still need to stretch, but you can do this in the garden. Use the same motions you use when weeding, raking, digging, etc. - whatever your planned tasks - but do them slowly, holding each stretch for about 10 seconds.

It's also important to do some gentle stretching after you garden, especially if you've overdone it and your muscles feel tight. Another hot shower can help as well.

Another rule: Go slow! When the weather breaks, it's tempting to turn over ALL the earth on the first afternoon. Trouble is, by the time your back aches, you've already done too much. By pacing yourself, you can ensure that your back will be fit enough to garden again next weekend!

A third principle to keep in mind is that a change is as good as a rest. Vary your activities rather than doing all your weeding, for instance, at once. In other words, shovel for a few minutes, dump, rake, weed. Rest for a while, then repeat.

Avoid staying in any one position for too long. Gardening involves bending, kneeling, standing, walking, and reaching; don't spend more than 15 minutes in any one of these positions before changing to something else.

Also, don't mix and match activities with positions. If you're crouching down to weed, don't suddenly reach up and stretch to snip at a stray vine. Don't bend forward with your knees straight. And as in any activity, try not to lift and twist at the same time.

Remember to hold heavy objects close to your body. So what if they're muddy - getting dirty is part and parcel of gardening's charm.

Finally, organize your tool shed so that heavy supplies are stored at waist level. Invest in some back-friendly tools like a kneeling bench with handles, shears, shovels and weeders with long handles to minimize bending, an angled rake, and a swan-necked watering can.

If you keep this advice in mind, there's no reason for back pain to keep you out of your garden.

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Fitness Tip of the Day

Fitness Tip of the Day

Fitness Tip of the Day…Get enough sleep.

How much you sleep and quite possibly the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite. Bottom line: A lack of sleep can make you hungry. Aim for seven to eight hours each night.

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Fitness Tip of the Day

Fitness Tip of the Day

Fitness Tip of the Day…Take one day a week for active recovery.

It’s your day of rest from intense workouts, but you still have to move. Take a walk. Do a gentle yoga class. Just do something that’s less intense than what you do for exercise the other six days of the week.

If you have any questions about fitness don’t be afraid to message us and We’ll get back to you as soon as we can.

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