Healthy Eating Habits For Women Over 35 Who Want to Stay in Shape

SLOWER metabolism, thicker waist, and creeping weight gain are physiological changes that affect most women over 35. Women who turn to crash diets often feel shortchanged by the short-term results. The fact is - nothing short of a conscious change to healthy eating habits can women over 35 put off weight gain or revitalize their health.

Here are six healthy eating habits for women over 35 who want to stay in shape and stave off weight gain:

Healthy Eating Habit #1 - Choose Skinny Drinks Over Sodas

Don't finish your meals with sugary drinks. Substitute sodas and blended coffees with skinny drinks such as freshly squeezed lemonade and unsweetened black or green tea. Sodas are nutritionally bankrupt and are best avoided to prevent blood sugar spikes. If coffee is a must, drink it black or have it only with low fat milk.

Healthy Eating Habit #2 - Add Lemon Juice To Your Daily Diet

Lemon juice (unsweetened) is a stimulating and expansive drink. It is an instant wake up drink for lazy mornings and a natural, internal body cleanser. Cultivate a healthy eating habit of drinking a glass of lemon juice after a high carbohydrate meal. The lemon juice slows down the digestion of high carbohydrates in meals and reduces blood sugar spikes, a major cause for overeating and weight gain.

Healthy Eating Habit #3 - Never Skip Breakfast

No matter how busy you are in preparing breakfasts for the family or getting the kids ready for school - never skip breakfast. Breakfast is the most important meal for the day; it revs up the body's metabolism (after having been dormant the night before) and keeps the blood sugar levels constant till your next meal.

Healthy Eating Habit #4 - Eat Smaller and Frequent Meals

Eat five to six small meals a day to prevent hunger pangs. The body is wired to go into starvation mode and stop burning calories when one is hungry. By eating smaller and frequent meals, you're "tricking" your body into burning calories continuously throughout the day! Simply add two healthy snacks of fruit, nuts, seeds or low fat drinks to breakfast, lunch and dinner to make the minimum five meals.

Healthy Eating Habit #5 - Drink Water, Water, Water!

Older women sometimes drink less water than they should to avoid going to the bathroom. But the body needs water to burn calories and convert the carbohydrates we eat to glycogen, the stored fuel in our muscles. Fat burning is slowed when the body is dehydrated. Drinking sufficient water eases our hunger pangs. Drink at least 8 ounces of still water a day and add a little lemon or grapefruit juice for a refreshing taste.

Healthy Eating Habit #6 - Have At Least Two Low Glycemic Meals A Day

Make a conscious switch from eating high glycemic index (GI) foods to low GI foods. The body digests low GI foods slowly, makes you feel full longer, and releases glucose into the bloodstream evenly without creating a surge in blood sugars. A low GI meal combines whole grains, fruits and vegetables. Eat high GI foods such as white bread, bagels, puffed cereals, soft drinks, and processed baked products only as occasional treats.

By practicing these healthy eating habits, women over 35 will be able to regain control over their shape and weight.

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Deconstructing 3 Myths About Strength Training For Women

You've heard all the marketing schemes about strength training. Every now and then, there comes a new fitness or exercise craze that promises you to be lean, toned and with a sexy flat belly in no time! Normally, strength training crazes don't recommend heavier weights for women. Then there's the superfoods craze as well that promises to flatten your belly and bulk up your butt. You'd basically be overloaded with information about strength training for women, but what you ought to do is deconstruct the myths and stick to what works.

• Myth No. 1 - Women lifting heavy weights is a no-no. It'll make them bulky, not sexy. Take Gwyneth Paltrow's training routine, for instance. Her fitness trainer doesn't allow her to lift more than 3 lbs. of weight. Why? Because Gwyneth isn't supposed to get bulky. What does this mean in another perspective? Well, it's like saying that Gwyneth shouldn't lift the groceries or move a chair or practically do anything at all! The biggest myth in strength training is this: "Lifting heavy weights makes women bulky". But what newbies in nerd fitness don't know is that what women bodybuilders that grow bulky eat, train hard and take supplements. It's not about lifting heavy weights alone. The truth is, your muscles grow stronger, not bigger if you lift heavy weights. Getting lean and toned is a combination of lifting heavy things and eating a calorie deficit. Along with strength training, you have to eat healthy foods so that you'll burn fat and develop denser and stronger muscles.


• Myth No. 2 - You can burn fat by doing spot reduction. Doing sit-ups and bends to burn belly fat is actually a waste of time. In fact, the results of these exercises would be contrary to what you're expecting. Doing side bends makes your side muscles stronger, in which case fat isn't necessarily burned and could possibly make you look bigger around the waist. The same thing with sit-up exercises. Training this way wouldn't burn your belly fat but it can cause lower back problems other than the fact that it is an incomplete workout. Spot reduction just doesn't work good enough in melting fat in specific locations of your body. If your arms are flabby, doing a thousand bicep curls won't make a difference, nor would a thousand of crunches have effects on your big stomach. If you want to make fat disappear, the key fitness program is to eat better. Fat loss happens in response to your diet. That is, 80-90% of fat that you burn depend on the foods that you eat. Don't do targeted exercises, but strength train using big compound movements. Use a lot of muscles when you lift weights.


• Myth No. 3 - Doing cardio exercises will make you lose weight. You running on the treadmill for 4 hours sounds miserable? Well, you don't have to do it. Just because you've never run a mile doesn't mean you can't look lean, fit and sexy either. You can be healthy and look amazing even if you don't set foot on any cardio machine in the gym. If it makes you happy to jazzercise, or do aerobics and zumba at the gym, do it. But these aren't the ultimate way to lose weight. Don't even be surprised if you're not seeing any results. What will make your weight loss efficient, and is a totally better exercise to look fit, fab and healthy is strength training. Strength training breaks down and rebuilds your muscles in the following 24- 48 hours. And more calories and energy are used up when your body is rebuilding your muscles. Your metabolism actually works faster even when you're not doing any physical activity.

There goes 3 myths about strength training for women deconstructed. So if you want to look lean, toned and fabulous, do the right strength training exercises along with the proper weight loss diet.

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Strength Training For Women

The importance of strength training for women who want to lose fat from their bodies is often misunderstood. Although strength training can involve weights and other exercises that are often associated with bodybuilding, it does not automatically lead to a woman becoming a female bodybuilder.

Unless you take it to extremes, strength training for women will simply result in a stronger, more toned and less flabby body - which is what most of us want.

Strength training for women is a little different in emphasis than a strength workout for men. For example, women are generally not so interested in over developing the shoulders and upper arms. They are more interested in firming up the buttocks and thighs. They are not aiming for the V shape that is the sign of a strong masculine body.

Nevertheless, it is important to do some work on these areas too. There is a high risk of injury when some muscle groups are strongly developed while others are left weak. So be sure that your workout includes all muscle groups on different days of the week.

It comes as a surprise to many women to discover that it is not a good idea to do the same exercises every day. This is because muscles are not built during exercise. They are broken down while you exercise, and then they rebuild, stronger, in the rest time that follows.

It's like they say, 'Wow, that was tough. Better build up stronger now if she's going to start using us like that.'

This rebuilding time can take several days to a week, so the best way to plan strength training for women and men is to have a schedule that works one muscle group hard each day that you are training.

You don't even have to train every day, although you could do some cardio or other exercise on some of your rest days. Here is a plan that you could use for your workout week:

• Monday - buttocks, thighs and calves
• Tuesday - shoulders and triceps
• Thursday - back and abs
• Saturday - chest and biceps

You will find plenty of exercises for each muscle group online. If you have access to a gym, you will have a wide choice of exercises using machines. If you are working out at home, however, you will need to plan more carefully.

One vital piece of equipment for strength training for women is a set of weights. Dumbbells are the most common and easiest to store if you are working out at home. Dumbbells are used in exercises that develop the shoulders and back as well as arms. They are inexpensive and you can even buy them in pink or whatever color you want.

If it seems hard at first to find the time to exercise, remind yourself that getting fit will actually give you more time. Most people find that as their fitness increases, they work more efficiently, fitting more tasks into each day.

Mood is better and sleep patterns will often normalize so that you may feel more rested after a shorter time in bed. Keep to your schedule and maybe you too will benefit from great results from strength training for women.

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7 Benefits Of Weight Training For Women To Lose Weight Fast

On a daily basis almost, when talking about weight training with women, I get a response similar to "I don't want to bulk up" or "I don't want to look like a man". Nothing could be further from the truth when it comes to weight training and today I share a video on the 7 benefits of weight training.

Enjoy! 

How To Improve Your Mental Health Through Fitness & Nutrition

Your mental health is an important key to your physical health and well being. Tension, stress; anxiety and worry can all affect your mental ability and illness is often a direct result of mental and emotional stress overload.

Two factors can help to improve your mental well being; the first one we are going to look at is fitness. Unfortunately too many people still think that fitness just improves your physical side. This is untrue as exercise can have such a positive effect on the mind and is especially effective in treating depression.

A survey carried out by the charity Mind found that 83% of people with mental health problems exercised to lift their mood or to reduce stress. Six out of ten of the people said that exercise helped to improve their motivation, 50% said it boosted their self-esteem and 24% said it improved their social skills.

I'm sure you have heard of the exercise high that people feel from doing physical exercise, this is because the brain elevates your mood by releasing serotonin and endorphins which help reduce feelings of anxiety, stress and depression. The main benefit of exercise is that you feel better instantly, where as if a person is put on a course of medication it may take weeks to actually kick in! Sleeping is a major problem for people who suffer from depression and regular exercise has been proven to aid sleep. It also boosts energy levels which again is something people with depression lack.

Another area to look at is nutrition. People are aware that a healthy diet is paramount in reducing the risk of obesity, heart disease and diabetes but it is also extremely important for our mental health.

Eating four to five small meals a day will keep your blood sugar levels regulated. When they drop, low moods; irritability and tiredness are experienced. Always include protein with each meal as recent research suggests that a component of protein, the amino acid tryptophan has a very important effect on the brain where it can influence your mood.

Eat plenty of fruit and vegetables throughout the day including whole grains and natural foods.

Stay away from processed food and high sugar foods as they can cause a quick surge of energy in the blood sugar levels which wears off very quickly and this is then followed by a crash leaving you feeling low and tired.

Although exercise and nutrition are extremely important and can aid recovery, a physician should always be consulted as the number one priority when severe mental health problems are concerned.

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Exercise For Good Physical And Mental Health

When people think of good "health", they usually think about physical health. Then, they imagine tone muscles, firm abs and a good figure. Fitness freaks spend hours and hours a week working out. It's simple. To achieve a good physical health, you need to exercise. What people don't know is that exercise not only improves their physical health but also their mental health. A good exercise is not necessary done in the gym though.

According to some researchers, exercise has the same properties as antidepressants that give positive benefits on the brain. One research even showed how exercises improved the brain function of some elderly individuals. Due to the positive results in studies conducted, they have hypothesized that proper exercise may protect people from dementia, a condition of severe loss or impairment of one's intellectual capacity brought about by the damage of neurons in the human brain.

One possible explanation of the good effect of exercise on the brain is the release of endorphins during physical activity. Endorphins are the body's natural morphine to relieve pain as a normal response to shock that the body experience during exercise. On the other hand, other scientists are not satisfied to the explanation that endorphins alone provide the body the good benefits because they don't generally effect mood which is another beneficial effect of exercise. In some studies in animals, experiments have shown that the levels of several neurotransmitters increase during exercise. Antidepressants work by stimulating these neurotransmitters: serotonin, dopamine, GABA and norepinephrine. High levels of these chemicals are known to elevate the mood. In addition, during exercise, the levels of BDNF (brain-derived neurotrophic factor) are also found to increase. This substance is also known to play a major role in improving one's mood and help the brain cells function longer. BDNF is thought to be the primary reason why exercise can help prevent dementia.

To summarize, exercise not only help improve physical but also mental health and brain. Exercising not only helps people achieve the body they want but also help make people feel good and improve their mood. Although there needs to be studies for more scientific explanation of how it works, it is best to start exercising today and feel good soon.

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How Exercise Impacts Mental Health

You will hardly find a person who does not understand why physical exercises are important for health and body. However, not everyone knows there's a tight connection between physical activity and mental health. Experimental findings show that regular physical exercises can significantly improve mental health, while the lack of exercise may lead to a number of mental disorders. So where is the connection between mental health and exercising?

Based on a series of researches, scientists have suggested two theories explaining this connection. These are: social interaction and self-image theories. Social Interaction Theory shows the relation between mental health and social aspects of sporting activities, like social relations between members of the team, team spirit and mutual support. Studies have revealed that people unhappy with their body weight, as well as those who are not engaged in sports are generally more subjected to various mental disorders, like substance abuse, depression, aggression and anxiety. Folks engaged in sporting activities have a lower risk for developing such disorders.

Self-Image Theory

Both adults and teens want to have slim and well-shaped bodies. Achieving this is possible with regular exercise. Performing exercises is especially recommended for obese folks. People engaged in sporting activities usually have slimmer and better shaped bodies which undoubtedly attract the attention and sometimes green eyes of other folks. This, in turn, improves self-esteem. People having higher self-esteem rarely have problems with mental health, which is not the case with overweight folks.

Improve Health and Life with Physical Exercise

Both theories show that body weight perception has a direct impact on self-esteem and therefore mental health. Physical exercises do not only help control weight, but increase the level of norepinephrine which is the hormone that handles stressful situations when we face them. At the same time, we all know about endorphin which is known as the 'hormone of happiness'.

Regular exercises are a cost-effective and efficient way to improve physical and mental health. Sedentary lifestyle and metabolic problems may lead to a number of mental affections. If you want to avoid these problems, you need to review and change your current lifestyle. Even minor improvements to lifestyle will bring huge positive changes. Unfortunately, people suffering from mental diseases do not understand positive aspects of sporting activities. Even minor, but regular exercising (like dancing, evening walking, cycling, jogging, etc.) improves sleep disorders and relieves stress. A popular proverb says: a sound mind in a sound body. So, if you want to have a sound mind start working on your body now.

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The Effects Of Exercise On Mental Illness

As a coach, I have trained people who have had depression and anxiety, and the key aspect of this is to make a change. Exercise is a key component in changing the state that you are in. 

The video below describes the effect of mental health as a result of exercise. Enjoy! 

Stress, Depression and Exercise: A Breakthrough Approach

Stress and Depression can wreak havoc on anyone including: college professors, doctors, housewives, laborers, and students. It is an illness that will affect every facet of your life; your physical, emotional and spiritual well-being. I know this first hand as I began my own recovery from drugs and steroids and the mind numbing depression that followed over nineteen years ago.

Exercise can play a vital role in relieving stress and depression. Often people go to group therapy or 12 step programs which is great. But as I found out the smoke filled meeting halls were full of people who drank endless cups of coffee and loaded up on donuts and cookies. I would use caffeine and sugar to take the place of drugs which lead to a sense of false comfort.

There is growing evidence that exercise can play a vital role in the recovery process as a way to alleviate the paralyzing effects of stress, depression and other emotional disorders. In Conquer Stress and Depression with Exercise (CF Publishing, 2006), J. Alexander Bodkin, M.D., Chief of The Clinical Psychopharmacology at McLean Hospital, states "In my clinical work with people suffering from mood and anxiety problems, and the substance abuse that often follows from these, I have found time and time again that consistent, reasonably vigorous exercise is a great help. By the time people get to me as patients, exercise alone is no longer enough, but it remains a critical component of a total treatment program. Exercise will hasten recovery, improve well being, increase stress tolerance, relieve physical discomforts, improve physical health and appearance, and boost self-esteem and self-confidence."

An individual suffering from stress and depression can reap amazing benefits from a properly designed fitness program. Through exercise you get a feeling of accomplishment, increased energy (less fatigue), increased productivity, greater concentration, improved sleep, and an overall feeling of uplifted spirits.

The problem is, of course, getting started and motivated to stick with an exercise program. This is especially true for individuals in under emotional stress and depression. A lifetime of low self worth can prevent many people from improving their emotional and physical health. A health club, with all the spandex and beautiful people, is the last place you would want to be if you are you are already feeling lousy about yourself.

This fear is understandable, when I was first learning to live without drugs and going through a severe depression, I couldn't drag myself back to the gym, even though I knew how to exercise. The gym seemed like a nightclub to me. At that time I wished there was a health club, where someone could understand my predicament.

I responded to these feelings by turning my exercise knowledge into a tool for my own recovery. Since I couldn't bench press 400 pounds any more, I began to concentrate on the psychological benefits of my fitness routine. I started to focus on each and every movement - feeling the tightening, contraction and stretch of each muscle group. My mind and body were becoming one. In most people these are two separate entities, I wove them together to feel whole again.

This exercise program which helped me feel alive again, laid the foundation for my work. Today, I am the owner of Custom Fitness Personal Training in Boston, one-on-one personal training facility that specializes in working with individuals suffering from stress and depression. I also work with top executives who are under everyday stress and may be addicted to other things - like work, money and prestige.

I call my fitness program - 'Mindful Movements' - which uses exercise as a way to obtain peak mental and physical health.

There are several steps you should follow:

1) WARMUP-5 minutes riding a bike or walking in place.

2) EXERCISE LARGER MUSCLE FIRST- Start with an exercise for your legs, chest, back, shoulders, arms, and. stomach.

3) KEEP IT LIGHT. If the weight is too heavy you can't focus on the movement of the muscle and there's a real chance of injury.

4) MOVE SLOWLY, USE CORRECT FORM.

5) CONCENTRATE ON THE PARTICULAR MUSCLE GROUP YOU ARE EXERCISING. You want to focus on the mind/muscle connection. Feel the muscle tighten on the way up, feel the contraction at the top of the movement, and concentrate on the stretch on the way down.

6) BREATHE CORRECTLY. Exhale through your mouth when lifting and inhale through your nose when lowering the weight.

7) GO EASY AT FIRST, SET REALISTIC GOALS. Don't try to look like Mr. Muscles or a supermodel. Your appearance will come if you enjoy the exercise routine.

Good Luck!

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Anxiety and Exercise - Finding Relief From Your Anxiety Attacks Through Regular Exercise

When you're suffering from anxiety, getting into an exercise program, for sure is the last thing on your mind. Many people who are suffering from an anxiety disorder usually refuse to leave their homes to even take a brief walk outside, more so go to the gym to exercise. However, there are also those who seriously wanted to overcome their anxieties who got into a regular exercise program and have found several benefits from exercise.

It is common knowledge that exercise does improve one's health and prevent degenerative diseases such as heart disease, high blood pressure and diabetes. But recently, researches on anxiety and depression have tried to establish the relationship between these disorders and exercise. It has been found in most of these researches that a regular exercise routine not only improves the body, but also the mind. Many had found relief from their anxieties by sticking to a regular exercise program.

Here are just a few ways that exercise can help you manage your anxiety disorder:

1. Exercise releases brain neurotransmitters and the hormone endorphin which is responsible for making us feel happy. It also reduces the production of the cortisol hormone which is responsible for feelings of depression.

2. A regular exercise routine can improve one's physique, which is good for one's confidence. You'll get a "lift of the spirit" every time you witness the improvement of your appearance with regular exercise. You can also feel a sense of achievement every time your exercise goal or challenge is met.

3. Exercise is a good coping mechanism which is many times more beneficial than drug dependence, alcohol or smoking.

4. It is a good distraction therapy that can help you channel your negative thoughts into something more positive.

5. The best benefit that working out in a gym gives is meeting new friends and having the chance for social interaction. This may be a good part of your therapy, if you've been diagnosed with social anxiety disorder. Most people suffering from social anxiety disorder are advised to conduct an exposure therapy, where they would expose themselves to the thing or situation that makes them anxious. By doing this, the sufferer can actually overcome fears and lessen the effects of anxiety.

There are many exercise programs you could choose from. Consider your options well when you're choosing which one is the right exercise for you. It is better to engage in a program that takes you out of your house and provides you opportunities for social interaction. Activities such as brisk walking, running, playing tennis or other fitness activities will be good for you. However, if going outdoors is not possible, try doing house chores instead, such as gardening or washing the car. Whatever exercise that can make you get off the couch and start moving will be good for you.

Exercise does not have to be complicated. It may just be a simple 30 minute brisk walk in the neighborhood or a brief bike ride to your favorite supermarket.

What is important is to get your exercise program started today! You can even ask a family member or a friend to be your exercise buddy. Just try it, and for sure you'll see an improvement in the way you manage your anxieties.

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Top 10 Ways to Gauge Your Fitness

It may be difficult to measure your fitness level if you wish to understand how healthy you are, or if you are starting a new workout regimen. Everyone's fitness level is different, and are personally based on factors in a few different categories including aerobic fitness, muscular fitness, flexibility and body composition. Fitness is more than how fast or long you can run, how much weight you can lift or what your body looks like in a bathing suit. If you want to know how healthy and fit your body is, try assessing your fitness level with these tests:

- Resting Heart Rate (RHR)- Your resting heart rate can be a good, simple indication of your overall fitness level. The number of times your heart beats each minute, asses your aerobic fitness capacity. When your body is at rest and relaxed, count the number of heart beats you feel in a 60 second time period. A lower RHR corresponds to a stronger cardiovascular system and higher aerobic fitness level.

- 1 Mile Run (or brisk walk)- This test indicates the level your cardiovascular fitness is at. Using a flat and measurable route, see how long it takes you to complete 1 mile running, or if you have to, walking quickly. If you don't get winded or dizzy you are in a good fitness position; if you do, you need to work on improving your cardiovascular fitness. Ideally, you should be able to complete one mile in 9 minutes or less.

- Push Ups- Push ups are a great exercise for overall fitness, and can be a good indicator of upper body strength and endurance levels. There are many people that have trouble performing even one proper push-up. This exercise involves the shoulders, chest, triceps, abdominals and some legs, and are a great way to asses your upper body fitness. See how many you can do in row; women should aim for 12 and men should aim for 20.

- Wall Sit- This exercise is used to asses lower body and leg strength and endurance. "Sitting" in an invisible chair with your back up against a wall for as long as possible, is a good way to gauge your lower body fitness, as well as the endurance in your leg muscles. With your knees at a right angle, breathe freely while seeing how long you can hold the position.

- Flexibility- Fitness is also a measure of how flexible your body is. To asses flexibility, sit on the floor with your legs stretched out, and then try to reach and touch your toes. If you can't touch your toes this does not mean you are not fit, many people can't reach this far. However, you definitely need to work on this area of fitness if you can't reach much further than your knees. Flexibility is important to overall health, so work on stretching each day to improve flexibility and fitness.

- Balance- Like flexibility, balance is also an important factor in good fitness. An overall healthy body relies heavily on being well balanced, and the risk or injury and broken bones from falls increases drastically with age. To asses your fitness level in this area, try standing on one foot with your arms at your sides for a period of one minute. If you feel as if you may fall, stand close to a wall, table or chair. Work on improving fitness levels in balance, try practicing exercises that focus on and promote good balance like yoga or Pilates.

- Plank- This is a great exercise to asses your core strength and stability. Your fitness level relies on those deep, stabilizing muscles that are in the trunk of your body. Your core strength and fitness can be assessed by practicing holding the plank position for as long as you can. Proper planks are held with the forearms on the floor, toes curled under, and your back straight and parallel to the floor. Doing this exercise each day will increase core muscles and overall fitness.

- Vertical Jump- As kids, this part of our fitness level was certainly up to par, and used often. However, when you get older it is a much looked over part of overall health that can indicate the power exertion your body possesses as well as the power in your muscle fibers. See how high you can jump with markings on a wall or a 2-foot tall box.

- Waist to Hip Ratio- This fitness test is used to asses body fat distribution. The waist to hip ratio indicates the proportion of fat stored around the waist compared to hip girth. Those who hold more weight in their midsection as belly fat, are more likely to experience health problems like heart disease and diabetes, as well as a lower fitness level. To calculate your waist to hip ratio, measure the circumference of the widest part of your hips, and smallest part of your waist. Then divide the waist measurement by the measurement of your hips. For women, a healthy ratio is less than .8, and for men it's less than .9.

- Burpees- This full body exercise is a good way to indicate your fitness level if you can do even a few in a row. A burpee is an intense workout that challenges your muscular fitness, cardiovascular fitness, endurance and body power. Perform as many as possible in one minute to really test and push your fitness level.

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How To Combat Common Fears In Joining A Group Fitness Class

Group fitness classes are the ideal way to stay fit and healthy. They offer a wide variety of classes to fit the needs of the group and to meet a vast amount of fitness goals. So much can be said for the benefits of joining a fitness class. Group fitness classes are by far the most popular form of exercise, but for many people a group fitness class can also be intimidating.

So much can be said for the benefits of joining a fitness class. Group fitness classes are by far the most popular form of exercise, but for many people a group fitness class can also be intimidating.

Group Fitness Class

Group fitness is a craze that is sweeping across the country. These classes are for anyone and everyone, even you! With hundreds of different types of fitness classes to choose from you are sure to find one that is right for you.

Feeling the group's energy will help you to stay focused and energized as you workout, it really is an amazing feeling to participate in a group exercise setting.

Here are some types of classes that you might be interested in:

Yoga and Pilates - Yoga and Pilates are great for increasing your balance, flexibility and strengthening your core. A group class is a great way to learn the proper techniques and correct form that is required for each pose.

Zumba - Zumba is an aerobic type class that is ideal for burning calories, strengthening the heart and getting your blood flowing. Zumba is a dance style aerobics class where you will dance to music and have fun. Group classes, like Zumba are very popular and lots of fun, especially because they are in a group setting where the all-around energy is highly contagious. The more the merrier!

CrossFit - CrossFit is an all-around workout class that will push your fitness level to new heights. This class uses a variety of different functional movements, lots of strength training and offers wide variety in classes that change daily with the infamous CrossFit WOD (workout of the day).

It is also one of the most popular group classes out there that can help you lose weight, get strong, improve your functionality in everyday life and build lean muscle tone.

Other Classes

There are many other types of classes available at gyms, studios, community centers and universities across the country. Decide what your fitness goals are and let that guide you to a class. Don't be afraid to try a few of them out and see which one works best for you.

Dealing With Fear

The most common type of fear is the fear of the unknown. When we allow our fears to control us it can prevent us from experiencing new things and from growing in unique ways. Fear can also keep people from being proactive in their fitness goals and staying away from exercises classes.

Fear not! Keep reading to learn some of the most effective ways to chase your fears away.

Tips To Combat Your Fears

You're not the only one that feels intimidated, many people feel the same way. Everyone in that fitness class was a first time student. Most likely there will be other first timers in the class with you.

Consider This:

• The first time is always the hardest. Once you walk through the door into the class, the hardest part will be over.


• Take a friend with you to class. Having someone to keep you company can do wonders to help alleviate that feeling of fear.


• Don't worry about what others think. Everyone is there to workout and is more focused on themselves than anyone else. You might be surprised at how many are worried about what you think of them.


• Have fun! Make your experience fun and enjoyable. After the class begins you will be too involved in having fun to remember being scared. Remember that if the classes were not fun people would not go to them. That means that you are very likely to enjoy yourself too!


• Focus on your goals. To reach your fitness goals a group fitness class is the way to go. Stay focused on what your fitness goals are and let everything else go.


• Get to know the people in your class. The more people you know in the class the more fun the class can be and the less intimidating it will become.


• Talk to the instructor before the class starts. They can put your mind at ease and give you some tips so that you will not feel so out of place. Your teacher is a trained professional that is there to help you.

Don't let fear keep you from participating in improving your health and fitness, and remember that not only will you get the chance to be healthier, you will also conquer your fear, which is one of the most gratifying feelings in the world.

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Why Fitness Is The Essence Of Overall Wellness

If you are looking forward to overall wellness, then you have got to know that fitness is the essence of it. Unlike the popular perception, achieving fitness is not that difficult. You can't judge the fitness of a person by just looking at that person. Experiences have taught me that the fittest looking person might not be the one who impresses you with his or her fitness levels. So, it's pointless to have unrealistic views about fitness. As far as fitness is concerned, the health of your heart is extremely important. Probably, you lack a typically "fit" looking body. But that doesn't mean that you are not fit. You can be fit irrespective of the way your body looks. Cardio fitness is the real measure for fitness. If you are really serious about fitness, then you have to channel your energies to improve the health of your heart. When your heart is healthy, other aspects like increased lung capacity, strong bones, strong muscles, weight loss etc. will follow.

Understanding The Concept Of Fitness

In today's world obsessed with fitness, we have complicated the concept of fitness. According to the basic definition, fitness is all about your ability carry out your daily chores without fatigue. A fit person will be able to carry out his chores with alertness and vigour. Back in the day, people used to have that ability. They were all physically active. They were all fit. So, there was no need to talk about fitness. However, things have changed a lot. Lifestyle diseases have become common these days. We do very less physical activities as our jobs force us to stay glued to our seats all day long with zero physical activity. And that has contributed to lot of lifestyle diseases. No wonder why we talk about fitness more these days because we are all worried about our fitness levels. Lack of physical activities made us susceptible to all sorts of health problems.

Significance Of Fitness

The sedentary lifestyle has made way for lot of diseases. And people have realized the significance of regular exercise to stay fit. However, not too many are able to follow it given the hectic lifestyle. If you want to stay away from many diseases, then it is important to do cardio exercise on a regular basis. As we all know, heart disease has been one of the notorious silent killers. Stroke, diabetes, colon cancer etc. are other diseases which are connected to lack of fitness. There are plenty of benefits for regular exercise. Besides the health benefits, you will be able to control your weight as well. In turn, you will be able to fight aging too.

Psychological Benefits Of Fitness

Exercise has many psychological benefits as well. When you exercise, it releases the feel good hormone endorphins, which significantly reduces stress. And it will elevate your mood as well. It has the ability to fight depression as well. If you are one those fitness freaks who exercise on a daily basis, then you will have a positive attitude towards life. Also, you tend to have better self-esteem. Exercise gives you better sleep at night. You never complain about fatigue either. Last but not least, regular exercise can improve your memory as well.

The Amount Of Exercise To Stay Fit

Well, this has been a hotly debated topic for years. Different people will give different advice. But one thing is definite - regular exercise is the best strategy. How long should you exercise? Well, 30 minutes a day would be more than enough. And if you are able to extend to an hour then it is better. Some people would suggest that doing exercise 5 times a week is a good strategy. Well, doing it every day is a far more effective strategy. Exercise is like drinking coffee. Your brain gets addicted to the feel good hormones and craves for it every day. For the same reason, your brain will remind you to do exercise every day. That's like following a natural clock. Your brain knows what is best for your body. Therefore, doing it every day will make it easier for you to get adjusted to the natural cycle.

Remember, fitness is the key to your overall well-being. So, it is time for you to embrace it!

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