Author: Laura Smith

12 Golden Lifestyle Rules for a Healthy Body You Need to Follow

Knowing how to make money is quite important; however, without a healthy lifestyle, this task can be sorely affected. In recent times, a lot of you are busy in lifestyle, pollution, stress as well as the zest to do better every day.

Now, it is being said that an apple a day keep the doctor away.

Isn’t that true?

Moreover, at the same time, genetics, behavior, environment, culture, as well as socioeconomic status, also contribute to your health and well-being or hamper your journey to a healthier life.

A healthy body also offers resources needed for being more effective in generating higher revenue and enjoying personal time. Now, to achieve set goals, it is necessary to move in small steps, and those are as follows:-

1. Eat Healthy! Stay Strong!

One of the most important principal to stay healthy is definitely related to your diet. It is being said that eating healthy food can help you keep calm and focused. The food which you eat works as the fuel for your body to function properly.


Eat three proper meals a day with few snacks in between. Admit that a heavy meal should keep you full for around 4 to 5 hours while on the other hand, the snack can keep you full for about 3 hours.

Choose your food wisely to ensure a healthy balance of protein, vitamins, carbohydrates, and healthy fats.
Keep your Noon Diet Plan consisting of fruits, cereals, whole-grain bread, eggs along with a healthy drink.


Diet foods, which contains preservatives as well as high artificial sugar.

Fried food, processed food, fatty meats, fatty cheese, butter, and margarine.

2. Physical Exercise

Being healthy is the greatest pleasure. An unhealthy person cannot do any work, nor can he enjoy the pleasure of the world. Now, one of the best ways to keep yourself healthy is exercise as it can help you to be in shape.

Exercise means that proper development of the body organs. Therefore, by exercising, hands and feet and other parts of the body become elongated. Moreover, the effect of the body also falls on the mind. A healthy mind resides in a healthy body.

You can do exercise in a variety of ways, such as penalties, wrestling, running, rope jumping, horse riding, etc.

3. Regular Sleep Schedule

Getting enough sleep each night is related to the productivity which you can experience the next day. A report from the CDC states that “Sufficient sleep is increasingly being recognized as an essential aspect of chronic disease prevention and health promotion.

Those who have an insufficient sleep is associated with several chronic diseases as well as conditions which include – diabetes, cardiovascular disease, obesity, and depression.

The National Institute of Health recommends that a person who sleeps for 7-8 hours is much healthier than a person who is taking lesser sleep.

4. Keep your body Hydrated {Drink at least 8 Glasses of Water}

When it comes to the overall health, then proper hydration is a must. To maintain proper hydration, drink as much water as you can throughout the day. Water is one of an essential part of our healthy life. It plays a vital role to remove toxins from the body, absorption as well as digestion of food, regulation of body temperature and thus helps you to maintain healthy skin.

It is being said that drinking between 8 to 10 glasses of water per day, and you might need to adjust the amount depending on your body size, the amount of daily exercise you get, exposure to the sun and your kidney health.

5. Eat Junk Food – but rarely!

Eating junk food might feel good at the moment; however, enjoying it daily might harm your body. Instead of filling up on the sugar as well as processed foods, nourish your body with other sweet treats, which can help your body maintain good health.

Enjoying junk food occasionally doesn’t harm your body. In the end, it all depends on you that whether you can make a healthier version of any of your vices.

6. Assassinate your Bad Habits

Smoking or intaking of tobacco has a lot of adverse effects on your health. The Centers for Disease Control and Prevention, there are more than 5,000 chemical components found in Cigarette Smoke, which are harmful to human health.

Some of the harmful components are 1,3-butadiene, arsenic, benzene, cadmium, chromium VI, formaldehyde, polonium-210, and tar. Moreover, smoking or people who are exposed to tobacco smoke are also at a higher risk of developing high blood pressure, high cholesterol, as well as heart disease.

According to a report, “Smoking is the most preventable cause of death in the United States, Therefore, say no to cigarettes and make sure to avoid exposure to secondhand smoke as well.”

7. Take Vitamins

Popping a pill of the vitamin every morning can help you nourish your body with anything which your diet is lacking. It can help you feel great in the process, and you can even get rid off a lot of skin problems.

Off course Vitamins aren’t just for kids – and, sorry to break it to you. However, the adult versions of the vitamin can do their job.

8. Avoid Dieting

Well, there are a lot of people who keep on dieting to maintain their body weight. And because of dieting, you can miss out on your favorite food. Now, there are plenty of different diets, such as Paleo, Whole3o, Atkins, DASH, Weight Watchers, and much more.

So, instead of committing to a nutrition plan, just eat foods that are going to make you feel and avoid the stuff that sets you back. It is simple, and you don’t have to be stress about it during the process.

9. Meditate Regularly

It can be hard finding 10 or 15 minutes a day to devote to meditation; however, it can make a big difference in your well-being. Moreover, it is quite easy to meditate. You need to close your eyes and take some deep breaths, and in addition, you’ll get rid of stress and anxiety in the process.

Meditation helps you to be happier, sleep better, and feel more youthful overall. It is a way to live a life happier.

10. Eat Plants

Eat plants as much as you can. It might be more appealing to follow a popular diet or pick up the latest buzzy health book in which you can find what you need to eat. So, it is being said that if you want your body to be fit than eat as many plants as you can.

Plants can give you a healthy dose of protein, fiber healthy fats, vitamins as well as nutrients and you don’t have to eat empty calories in the process.


A healthy life is something that virtually everyone wants, and fortunately, it’s not that difficult as you think. Here we have shared some of the best practices which can help you get a healthier body.

Now, if you’re looking for an application which can help you focus on diet, your mental health, weight loss, and therefore determining how much food you eat then you must check out Noom vs. Weight Watchers compared by Fitnesstep1. Here they have clearly shown up that which application is better and why?

Hope the content must have helped you! If you have any queries or suggestions, then do enlighten them in the comment section.…

Laura Smith

June 7, 2019

“Walking For Life!”

If you would like to have more energy and lose weight then you need a copy of “Walking for Life.”

Can it really be that simple? Surely, with all the expensive diets, spas, special food, pills, wraps and other treatments it couldn’t come down to something so mundane. Or could it?

Do you spend much of your time wishing you had what it takes to get fit? Are you uncomfortable in the setting of a gym or fitness club? (Some people feel like they just don’t fit in.) Need something less costly and more flexible? Take heart. The easiest, simple, free route to fitness is at hand . . . er, rather foot.

Fitness walking is an excellent way for you to get in shape, tone your muscles, lose weight and attain better health. It’s an excellent way to accomplish all of that, BUT there’s a right way and a wrong way to approach this modality.

The very best place for you to begin is with your own copy of “Walking for Life.”

This digital book will show you exactly what you need to do not only to get started, but how the secrets you need to know to love yourself while you’re doing it! Take a look:

  • Why Walking is Healthy
  • Walking and Metabolic Fitness
  • Dog Lovers and Walking

It really isn’t rocket science to know that walking is healthy, but do you really understand why that is so? Well, we’ll tell you in Chapter 1.

Our metabolism is like the clockwork in our system. Learn how to “set that clock” to your benefit. If you are a dog owner and lover you’re already ahead of the game! Fido will love you for it. What else will you learn?

  • Warming Up and Cooling Down
  • Fitness Exercises and Walking
  • Walking in the Snow

We’ll teach you how and why warm up and cool down are so important. Did you know that you can incorporate special fitness exercises into a walking routine? Well you can and we’ll show you how. If you really want to pump up your walk, learn about walking in the snow. No gain without pain!

  • The Benefits of using Poles: put your arms to work
  • Walking in Snowshoes: test your stamina
  • Cross Country Walking on Skis: burn calories faster

No, you don’t need to be an athlete. We’ll show you how simple it is.

  • How to Set Goals and Meet Them
  • Why Keeping a Log is Important
  • Walking for the Ages: your personal walking regimen
  • Using a Pedometer: what gets measured, gets accomplished!
  • Clothing – Dress for Walking
  • Building Motivation: tips to keep you inspired

“Walking for Life” is no replacement for medical advice and should not be construed as such. It is, however, a valuable tool to help you learn how to walk for fitness. Regular exercise makes your body stronger. “Walking for Life” is just what you need to become informed. Download your copy now and start your walk for fitness in minutes!…

Laura Smith

December 23, 2018

Fitness: Cycling, Spinning and Proper Form

A cycling or spinning fitness program can give you great benefits for your health as well as great “side effects” of burning fat and excess calories, whether you choose outdoor or indoor cycling as part of your fitness regimen.

Should you choose to cycle outdoors, you are setting yourself up for a great way of appreciating your surroundings. It can be a great way for you to get even more acquainted to your own town, or it could also be a means for you to explore other places that you have not yet seen. If you choose to cycle indoors, then you give yourself a good way to avoid becoming a couch potato. You would also have a way to exercise while doing some of your favorite indoor activities such as watching the TV or listening to the radio. You can even have fun with others by joining a spinning class.

Biking Your Way to Health – Setting Up Your Cycling Program

Along with checking with your physician, you should then decide what your goals are. Do you want to lose weight? Do you want to gain endurance? Or do you want to just enjoy? Set a target such as weight-loss margin you want to reach, or a particular duration you would want to achieve. Mark your progress, and see how near or far you are from reaching your goal. Once you achieve your aim, you could set a higher standard to take yourself as far as you can.

Set a particular schedule for your program, and make a vow to stick to it. Allot a specific time in your day or week when you would cycle. Soon enough, cycling would become one habit you could not live without just like brushing or bathing.

You should also add muscle strength training to your cycling fitness regimen. You need to make sure that your muscles are strong enough to withstand the rigors of biking.

Consider is your diet. Your current eating habits might not provide you with the right nutrients needed for doing something strenuous like cycling. You need the right kind of food to give you the energy for cycling. You could benefit from checking out diet plans on the internet that are specifically made for cycling.

Set up your bike

First, be sure that your bike’s handlebars are positioned comfortably. They should not be too far for your to reach while your seated on the bike, and at the same time, they should not be too near that your knees are hitting them.

Second, make sure that your seat is on a comfortable height. Set it up so that it is hip-high when you stand beside your bike. Always check yourself if you feel comfortable while biking, and then adjust accordingly when needed.

Third, when cycling indoors, be sure to secure your foot to the pedal straps. You would not want your feet to fly off as you pick up speed while cycling.…

Laura Smith

November 10, 2018

Fitness Philosophy

Our training focus is on functional and integrated training. This simply means working our bodies the way we use them. Our programs work large and small muscle groups alike, moving multiple joints through full ranges of motion, and constantly emphasizing stability and body control. Functional training approaches training from a holistic and logical approach.

Fitness Philosophy

Unlike regular gym machines which only serve to isolate the larger muscles, functional training uses all of the muscles responsible for balance and stabilization in any given movement.

Simply put, functional training is training your body the way that it functions in every day activities.

During our day-to-day life our muscles are forced to work together synergistically to produce movement. Simple tasks such as hoisting a backpack over your shoulders, lifting a box onto a shelf and walking up and down stairs involve multiple muscles working together to produce, stabilize and reduce force.

When you increase your functional strength, as opposed to linear or brute strength (gym machines), you experience improved coordination, balance, stability and flexibility. Functional training strengthens your inner core and also enhances your kinesthetic awareness and body control. You move about with greater ease and less effort.

The physical benefits of functional training are many. In general, functional training revs up your metabolism and builds muscle – this in turn creates a furnace which continually burns fat, even at rest. The combination of high metabolism and more muscle, enhances your appearance resulting in a more toned, fit, and well-conditioned physique.…

Laura Smith

September 18, 2018

Fitness: Top 10 Workout Tips For Best Results

A chosen exercise regime should not only be healthy but safe as well. Workout sessions require effort and self-discipline. An adage that goes with workout is “75% determination and 25% perspiration“. Once you have started, it will be gradually easier.

Because there is a tendency for people to over exert in physical workout, there are certain measures to observe before, during and after exercising.


These are the ten tips you can follow:

1. Warm up! Before starting any exercise sessions, you have to prepare your whole body first. Even if your body is on top physical condition, some stretches and light exercises are required to adjust your joints and muscles. Stretching can also induce additional flow of blood into the muscles.

2. Wear proper exercise outfits. You should choose the proper athletic shoes, which offers comfort and support during workouts. Use leg or arm pads to act as protection for your body. If you are engaged in workout such as boxing or cycling, use helmets that fit properly.

3. Cross train. Repetitive work out can add stress to bones and muscles and can cause stress or other injuries. To prevent this from happening, cross training or having different exercises in your workout routine is helpful.

4. Know and feel your body. Pains and body aches should not be ignored. The pains and aches can be symptoms of health problems. Over exertion can also cause body aches. If the physical symptoms continue and intensify in a number of days, consult your physician immediately.

5. Study what you are doing. You can easily get adjusted on your daily exercise routines but additions to this regime should also be learned. Having proper information on what you are doing can make any workouts safer.

6. Do not exercise on an empty stomach. Meals can make you tired and sleepy; thus many people skip meals before working out. Like machines, our bodies need fuel to start up; the foods act as fuel to let the body perform at its peak. Eating a light snack before exercising is fine and drink lots of water before, during and after working out to avoid dehydration.

7. Stick on the 10% rule. 10% rule states that you should only increase the intensity, length and workout frequency by ten percent every week. This percentage of workout is just sufficient for your muscle performance and body strength to improve gradually. Higher percentage of work out per week can lead to muscle injury.

8. Have balanced exercise and rest periods. Fatigue can strike you when working out excessively. Your body being worn out can be fragile and thus susceptible to more injuries and diseases. A balance between rest and exercise is essential to achieve the healthier body you are craving. Take short periods of rest after each strenuous exercise session.

9. Find a qualified trainer for your training. There are workouts that require using weights. Nonetheless, proper methods should be followed because heavy weights can cause serious injuries. The trainer can teach you proper techniques in weight lifting.

10. Eat right and healthy foods. Eat a balanced diet composed of minerals and vitamins. Vitamin C can help in repairing body tissues. Calcium can help in maintaining strong bones.

Aside from the ten tips enumerated above, there are certain limitations of working out for pregnant women, elderly, children and other people with known illnesses. Proper identification of work out and exercises that will fit these people is needed.…

Laura Smith

January 3, 2018