Health and Fitness

Health And Fitness

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Being healthy means not only away from diseases but it also means the complete feeling of physical, mental and social well being . Maintaining health and fitness is not a simple task however; not so tough too. We need to involve ourselves into some daily physical activities together with the healthy, fresh and timely healthy food which can only provide us long-term health and fitness benefits. We burn extra and unnecessary calories to our body through physical exercises. Daily physical exercises keep kids so active and put them on a path of better physical and mental health.

Physical activities along with the proper nutrition are really very beneficial to the people of all ages from any background and abilities. Being involved in the daily physical exercises is a good strategy to defeat obesity. According to the statistics, it is found that around one-third of the U.S. adult citizens are obese and almost 17% of children and adolescents are obese. There are many people suffering from the diabetes and other chronic health problems such as heart disease, high blood pressure, cancer, asthma, overweight, etc.

We can be fit just by incorporating some physical activities including healthy eating to our daily life for 30 minutes (for adults) and 60 minutes (for children). Regular physical activities help us to get long-term health benefits through:

 Prevention from chronic diseases (heart disease, cancer, and stroke)* Weight control

  • * Reducing extra fat
  • * Making muscles healthy and stronger
  • * Promoting strong bone and joint development
  • * Enhancing overall strength and endurance
  • * Improving sleep and keeping away from sleep disorders
  • * Relieves stress
  • * Increases chance of living longer
  • * Increases energy level and self-esteem
  • * Reduces potential of being depressed
  • * Promoting health of heart and lungs

People, who are not physically active, become highly prone to the risks like cancer, high blood pressure, type 2 diabetes, high blood cholesterol, stroke, heart disease, etc.

Lunch Break Workout


Life is busy, and working out sucks (sometimes), so finding the time in the day can be a tough thing to do.
In general, the earlier you can get your workout in the day, the better. Sure, it’s good to kick off those calories in the am, but the main reason for this is because life just simply gets in the way. If you wait until after work, you’ve given yourself a ton of time to talk yourself out of it. This also gives the world enough time to ruin your plans. So getting it in before work or lunchtime can be your best option.

The problem with lunchtime is that in most cases, we only have an hour to get to the gym, do the workout, and then get back in time. So I’ve put together a great workout that takes about 35 minutes. This will be perfect to do when you’ve got to get in and out in less than an hour.





2 rounds

  • * 20 Jumping Jacks
  • * 10 Pushups
  • * 10 Squat jumps




Grab a timer and set it for 20 minutes. Do the following every 2 minutes for the 20 minutes

 10 Kettlebell swings

10 Pushups

10 Squat jumps

  • 20 Bicycle Crunches (10 each side)

When you finish, rest for the remaining time until the next two minutes begins.



 3 minutes Rowing Machine (Max effort!)



Healthy Diet

A healthy Diet gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.


A healthy eating plan:

Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products

Includes lean meats, poultry, fish, beans, eggs, and nuts

Limits saturated and trans fats, sodium, and added sugars

Controls portion sizes



To lose weight, most people need to reduce the number of calories they get from food and beverages and increase their physical activity (energy OUT).

For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:

Healthy Diet that contain 1,200–1,500 calories each day will help most women lose weight safely.

Healthy Diet that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

Very low calorie foods of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.


Stretch The Office Stress Away

Are you one of the many individuals who is sitting at a desk staring at computer monitors all day? Do you leave the office at night feeling stiff and tired? Are you aware that sitting is the new smoking?! Sitting at a desk all day does an have an effect on your body, and we want to help combat that. Below is a stretching routine you can do to help eliminate some of the stiffness you may be feeling after a hard day’s work.

Perform each stretch three times, gently easing into the stretch. Slowly go as far as you can without causing discomfort or pain. Be careful not to go beyond your limit and avoid bouncing up and down or jerky movements. Be sure to breathe normally, do not hold your breath




Sweat is Fat Crying




Sore Today, Strong Tomorrow




Make Sweat Your Best Accessory


Arms & Neck


Sweat. Smile. Repeat.


5  Healthy Ways To Celebrate Your Fitness Success

Whether you’ve achieved a number on the scale, a number on the weight bench or a number of miles run, keeping track of those big milestones is crucial to staying motivation

  Setting goals for yourself is an important part of every fitness journey.


 Schedule A Spa Day

 A rejuvenating spa day is the perfect guilt-free way to treat yourself, and will leave you refreshed and ready to crush your next goal! You’ve worked your muscles hard—now let them relax! Don’t have time for an entire day? Scheduling an extra-long massage is a great way to meet in the middle of time constraints and indulgence .


Clean Out Your Closet

 This might sound like more of a chore than a reward, but bear with us. If you’ve hit a major weight-loss milestone, chances are you have an excess of too-big clothes lying around. Take a day to pare down your wardrobe and donate those items you no longer need—you’ll have less clutter and the confidence of knowing how far you’ve come!

Take a Healthy
Cooking Class

Normally we’re not big proponents of food-based rewards, but taking a cooking class have enough benefits that we think it’s OK! Not only does the fun of cooking classes make them a reward on their own, but by picking a health-based one, you’ll be learning about curating a proper nutrition plan for continued fitness success.


  • Find Some New Workout Gear

What better excuse to buy new workout gear than celebrating your accomplishments in the gym? While budget gear will certainly get the job done, there’s something about a nice pair of sneakers or leggings that just feels absolutely luxurious. Looking great and feeling great is the best way to slay your next workout!

Upgrade Your Music Game

Music is a big part of fitness motivation, so if you have been making do with the headphones that came along with your phone, so now is the perfect excuse to upgrade! A sleek wireless pair will take you from the treadmill to the weight set without annoying cord tangles, and you will be able to get even more engaged by your favorite pump-up jams.



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