Proven Fitness Tips and Tricks

Are you tired of huffing and puffing when you climb a flight of stairs? Is it time for you to finally get in shape? If so, you've come to the right place. The following article has some great tips and tricks that will help you reach your fitness goals. So long as your ready to put in the work and keep yourself motivated, there is no reason why you can't get in the best shape of your life, no matter how old or out of shape you currently are.

The first thing you're going to want to do is create a diet that will help you reach your fitness goals. This doesn't mean you have to count calories or starve yourself. Quite the opposite actually. As you start your fitness routine, you are going to be building a lot of muscle, which will require you to consume a great deal of food. The important thing is that you make healthy food choices. Get rid of refined sugars and consume lots of protein. In general just try to eat healthier.

Once you've established your diet, you are ready to create an exercise routine. To reach your fitness potential, you are going to have to incorporate both aerobic and anaerobic exercises. This means that you are going to have to couple strength training with cardio. When it comes to strength training, strive to target each muscle group 1 or 2 times a week and no more. This will give your body adequate time to recover and build muscle. As far as cardio goes, you have two different avenues to follow. If you need to lose a lot of weight, you are better suited training for longer periods of time at a moderate pace. If you are looking to improve endurance and overall cardiovascular health, stick to shorter more intense workouts.

Now that the planning stages are done, you are ready to set your fitness goals. It is important that you work towards something so that you can monitor your progress and see how much you have improved. Make sure that these goals are realistic so that they are attainable. Having goals that are too hard will just discourage you and cause you to abandon your fitness plan altogether.

With a good diet plan and exercise routine, you are ready to start your fitness program; however, you will make life a whole lot easier if you enlist the help of a buddy. Having someone along for the ride with you is going to make the entire fitness process much more enjoyable. When you have a workout buddy, you will motivate each other to work harder, therefore you will reach your goals much quicker. It also increases the likelihood that you will stick with whatever program you create.

The information you've just read is not rocket science, however if used correctly, it can go a long way towards helping you reach your fitness goals. Be sure and use what you've learned, and you'll be in the best shape of your life in no time.

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Soccer Fitness Tips That Are Sure To Work

It is a good thing to become more fit. If may seem a little difficult at first, mainly when you've never tried, but you can do it if you have the right advice. Read on to find what you need. This will make you healthier and make life more enjoyable!

Keep your pace as steady as possible when you are cycling. The faster you are pedaling, the faster you will get tired. Keep a simple pace so that you can boost riding endurance and fight fatigue. It's also easier to protect yourself from injury if you keep your pedaling pace steady. You'll be more sensitive to the twinges that tell you you're risking an injury.

Always mix in some variety into your workout and exercise routine. This prevents your workout routine from becoming boring, which is one of leading causes of falling off the workout wagon. Also, it's important to switch exercises to get more muscle groups involved to get the maximum benefits from working out.

To improve your golf putt, aim for a distance of about 17 inches beyond the hole. You will not have divets in the grass from people walking in this area. The grass will be thicker and your ball will roll more slowly.

Even with all of the new types of exercises being used today, the old ones we all know about still are a great way to help with core strengthening. Sit-ups are still the most effective method for strengthening your center and making all other activities possible.

If you are trying to increase your muscle strength, an excellent tip is lifting lighter weights at a faster pace. Doing this means your muscles have to exert more force than using weightier equipment at slower velocities. Choose weight that is approximately 50% of your maximum capacity.

If you injure your arm or leg, you can still continue your fitness plan by working out your other limbs as the injured one heals. Interestingly, exercising the healthy limb actually stimulates blood flow and maintains the muscle tone in the unused, injured limb. This will help you keep up your strength, muscle mass and fitness even after facing an injury.

Remember to balance back exercise with exercise on the front of your body. If you are experiencing back pain when doing abdominal exercises, work to strengthen your back muscles. Balancing front and back exercises each workout is the most effective way to stop back pain from spoiling your workout routine.

Varying your exercises can boost the benefits your body gets from your workouts. If a person does walking on the treadmill, they are able to run in their neighborhood. The difference in intensity and muscle use that is needed to run uphill outdoors can yield different results than similar exercise on the indoor track. Variety helps with results.

Drink a lot of water. The rapid movements of your muscle fibers create heat from friction and cause your body to dehydrate quickly. When your body is too warm it can get dehydrated in response to excessive sweating.

If you volunteer at your child's school during a fitness program, you show your child that you take interest in being fit. Showing your child that you are serious about fitness can help them get more involved in their own fitness goals.

To get your muscle tissue to repair quickly after a hard workout, you should skip a day between working out those same muscles. Increased blood and nutrients will be distributed to the muscles, which will lead to quicker repair.

You can substantially boost your fitness level by walking. Go heel to toe; push off with one heel and the toes last in order to increase pressure on the calves. Work your arms as well, by bending the elbows and swinging your arms with each step you take.

When you are jogging up a hill, be sure to hold your head high and focus by looking at the highest point of the hill. This will make it easier to run, as it opens up your airways allowing you to breath much more easily than if your head is facing the ground.

Lifting weight should be limited to an hour or less. Muscle wasting will begin after an hour of lifting weights. For these reasons you want to try to stick to under an hour with strength training.

Spot training is ineffective if you have excess weight everywhere. You must first lose the weight and attain your optimum body fat percentage in order to produce the right results during spot training.

Getting yourself physically fit is essential to longevity and astounding health, plus you get to feel amazing. You may be overwhelmed if you are not used to working out, but this goal is attainable if you have assistance. Make use of the advice in this piece to refine your physical fitness and achieve optimal results.

Paul Koroma is the author of this article. Learn how to stay healthy by playing soccer and other sports on our Sport Blog here.

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Fitness Tips for Golf Seniors

No matter how good a player you once were, these fitness tips for golf seniors will be of benefit to you as you grow older and you find it increasingly more difficult to maintain your handicap. Everybody loses flexibility as they age, and rotational flexibility in particular is essential for a good golfer. So too is strength, and here again cellular respiration tends to become less efficient as we age.

There is no getting away from the fact that your body changes with age - accept that fact and you will be better placed to make the compensations a golf senior needs, not to grow old gracefully, but to grow old with a good handicap!

Here are some fitness tips for golf seniors that if followed will enable you more easily to maintain a good accurate length and get you round 18 holes without falling over! That last part intended to be taken jovially, but for some it is all too accurate

A. Stay Flexible

Many people, men and women, tend to stiffen up as they age. That's why many golf seniors get back backs or find standing up and sitting down such a chore. Part of the reason for that is that many give in to old age, and do not exercise enough. Your joints stiffen up due to a lack of lubrication by the synovial fluid within them and inflammatory conditions are permitted to develop.

A good diet containing colored fruits and vegetables such as blueberries, raspberries, broccoli and peppers will go a long way to helping you maintain peak fitness. Always eat a sandwich, or even better, a banana, before your round to give you the blood sugar you need for the extra energy golf seniors like you will have to generate.

By carrying out stretching exercises every day you will help keep your joints and muscles flexible, so that when you tee up and cock for the drive, you are still able to get that driver way behind your shoulder and give it a full bloodied drive and follow through that will send it straight down the fairway for as far as you could always send it.

A simple exercise for golf seniors is to stand erect with a club held in your arms behind your neck. Gently twist to one side as far as you can possibly go, hold it for 3-4 seconds and then back. Now do the same in the other direction, and repeat this about 5 times or whatever seems comfortable. Within a week or so you should find that you can drive a lot easier with less back pain and hit the ball farther. You could try this once or twice just before your round as a warm-up exercise.

You can do the same sitting down at home. Sit erect, hold an apple or orange in both hands (and even better - a medicine ball) and twist first to one side, hold it a couple of seconds, and then to the other side and repeat 4-5 times. Do that five times daily or what feels comfortable,

B. Walk the Course

Give up the buggy - keep the trolley, but walk the course, and if you haven't resorted to a buggy yet then keep away from it until you can walk no more. That's one of the best fitness tips that golf seniors can take heed of. Walking the course rather than riding it will keep you fit and give you the stamina to hit as long a drive on the 18th as on the first. Reward yourself at the 19th!

Walking the course also gives you time to reflect on the shot you have just played and what you did wrong if it was bad. What to do next time you have that shot to play. You also have more time to think of your next shot - size it up and be clear in your mind what might be needed before you get to your ball. The great golf players always walk the course when they play.

C. Warming Up

Golf seniors should make a point of warming up before every round. Some good stretching and flexibility exercises such as those outlined above will warm up your muscles and stop you tearing a muscle or getting a cramp. A good 20 minutes or so stretching will keep you supple and trouble-free during your golf round. It will also stop the aches and pains you will begin to experience once you reach a certain age.

Golf-related injuries are also very common in older golf players and many golf seniors warm up with stretching exercises before teeing off simply to avoid injury during their round. These are just a few of the fitness tips that senior golfers will find useful in enabling themselves to maintain peak performance and to avoid injuries as they grow older. It happens to all of us, but you can take steps to make sure that you play the best golf game you possibly can once you become a golf senior.

More information on how to maintain your normal game as you grow older is available on [http://www.golfmenow.com] where you find several hints and tips for golf seniors and others looking for ways to improve or maintain their game.

More Fitness Tips for Golf Seniors and how you can maintain good levels of fitness and flexibility can be found on Golf Me Now [http://www.golfmenow.com] together with a lot more information and tips on golf in general.

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Financial Fitness Tips for the Mom Entrepreneur

One of the greatest gifts of being an entrepreneur is the opportunity to flex your financial muscles. It's also one of the greatest challenges for me personally. In fact, many entrepreneurs make the decision to start their own business because they have a certain skill or talent - or an idea for a product. They don't know anything about the financial aspects of business - like payroll, budgeting, P&L statements, profitability, cash flow, taxes, etc. So what happens? We learn as we go! We rely on the experts. And we develop those financial muscles.

Many of the moms I work with are creative types - writers, photographers, caterers, artists, graphic designers, fitness trainers, dieticians, chiropractors, counselors... and the financial aspects of business don't come naturally. Very few of them are "in the business of money." Yet, all of them are in business for themselves. And if you're a mom entrepreneur... if you own a business of any kind... no matter what your company is... no matter what service you provide or product you sell, as a business owner, it's YOUR JOB to know about the money. And if there's something you don't know, your job is to find someone you trust who does know. It's a challenge for some of us to accept this responsibility, but we can't have a thriving business unless we do.

Here are five financial fitness tips to help you develop those financial muscles and stay in good financial shape.

Financial Fitness Tips for the Mom Entrepreneur

1. Open a separate checking account for your business. This is the single most important step you can take to turn your hobby into a business. For some reason, this simple task is a huge ordeal for many moms when they are just getting started in business. They put it off until they are making money. Or they convince themselves that it's going to take a long time and require a ton of paperwork, so it's not worth the effort. The truth is it takes about 30 minutes to go to the bank and open a business checking account and in most cases all you need is your tax ID number, some identification and an initial deposit. Having that separate account not only makes things cleaner for you at tax time, but it also helps you to take your business seriously.

2. Pay yourself a salary - even if it's a small amount. Here's another step that many entrepreneurs tend to skip in start up phase. They pay their vendors, employees and bills and then pray there is enough left over to take a distribution for themselves. I understand that when there is little or no profit and you're bootstrapping the business you may not feel right about taking a salary. But, hear me on this - you WILL burn out if you don't have a reasonable steady salary coming in! And you can choose to invest it all back in the company if you want to - but it should still be coming to you on paper. And I know it's a stretch to think about this now, but if you ever plan to sell the company - or seek investors - you're going to need an accurate operating budget, which would include your salary.

3. Hire a bookkeeper and CPA. For most entrepreneurs, this is one of the first responsibilities we need to outsource. That's because we are not experts in finances, taxes and bookkeeping. Yet many of us insist on trying to do it ourselves. I did this for several years before I realized that it caused a strain in my marriage. One day I was working on the books with my husband and we could hear the kids playing in another room with a babysitter we had hired so we could prepare our tax return. We sat in the office for about three hours, getting frustrated and irritated with each other while the kids laughed and played. I decided that we would never again miss out on a day of fun with our children so we could do something we weren't very good at doing and didn't enjoy doing at all. I immediately hired a bookkeeper and a CPA and have never regretted it. Remember, when we let go of something we are not called to do in our business, we have an opportunity to bless another business owner who is called to serve others in that capacity. And - we free up our own time to focus on what we are called to do in business and at home!

4. Watch your numbers to determine ROI and manage cash flow. If you are the type of mompreneur who gets wrapped up in the creative side of business and ignores the finances, this is going to be a challenge. But just like a new exercise routine, you start small and make a commitment to be consistent. The idea is to schedule a specific time every day, week or month (depending on your business) to review your financial statements. This is easier to do when you have a bookkeeper setting up your books with you. And it doesn't have to be a complicated process - you can create a simple spreadsheet or dashboard that allows you to track the numbers you want to monitor, such as sales, expenses, returns, accounts receivable, etc. This dashboard will be different for every business, but keep it simple and focus only on the numbers that will help you make better decisions in your business.

5. Set boundaries around your time and money. This is one that's difficult for women because we're people pleasers and we don't like to say no. But if we want to run a profitable business, we have to set boundaries around our time and our money. When you set boundaries around your time and our money, you are able to:

• Charge what you are worth for your services
• Outsource or delegate tasks
• Stop saying yes to volunteer projects that steal your joy and leave you filled with resentment
• Identify the charitable contributions and in-kind donations (pro-bono work) you can commit to for the year and say no to others
• Stop attending networking meetings that aren't bringing you an ROI
• Collect on unpaid invoices
• Require payment in advance for your services
• Attract clients and customers who value your time and will pay what you are worth

What am I missing? Share your financial fitness tips with us here!

Theresa Ceniccola is The Christian Mompreneur--a Mentor to Moms Who are Running a Business that Supports Faith and Family. As the president and founder of the International Christian Mompreneur Network, she empowers entrepreneurial moms to build profitable businesses with wisdom and grace. Her programs, masterminds and retreats help Christian business owners who are starting a business, working from home or growing an existing business. If you are searching for a way to share your talent and follow God's plan through a prosperous business that puts faith and family first, then join the International Christian Mompreneur Network for free at http://www.ICMNetwork.com You'll receive a Christian Mompreneur Toolkit, which includes the Ten Commandments of a Mompreneur and a complimentary subscription to "Wisdom and Grace," an enewsletter filled with solutions and support for your faith-filled business journey.

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