Buying a great romantic gift for your wife or girlfriend can be a struggle. There are hundreds of specialty stores all promising the perfect romantic gift for her but there are so many choices it can be overwhelming.
Often times a day long trip to the store will still leave you empty handed as you are unable to make a decision and find that perfect romantic gift. But don’t worry: you can always turn to any of these surefire romantic gift ideas for her that she will be guaranteed to love:
* Bringing home a new pet that the two of you can share is a great idea. For one thing, a pet will be around for a very long time and can become a true, loving member of your family. Whether your wife is a dog person or a cat person, brining home a puppy or a kitten will be sure to set her heart afire.
* You may heard this once or twice before, but a diamond can be a girl’s best friend. It doesn’t have to be a diamond ring – it can be diamond earrings or a diamond necklace or bracelet. However, if diamonds are out of your budget then jewelry of any kind is great.
Don’t stress out about picking the right kind of jewelry for your romantic gift, just take clues from the way she is or the way she dresses. Is she understated and elegant, or flashy? Does she enjoy going out a lot, or staying home? Different types of necklaces and earrings correspond with these different personalities and styles. A fancy new watch is also sure to work for almost any type of woman.
* Flowers have stood the test of time for a reason, they really work. You can be more creative than usual with your romantic gift and get her plants or flowers she can tend to in the garden. Or you can go for the classic bouquet of flowers hand delivered or sent to her office. Of course, showing up looking your best with a long stem rose is an easy gesture that never goes out of style.
* The same principle applies with chocolates. They are a go-to romantic gift idea because women love it. There are a large variety of chocolates available so make sure to find a type that she enjoys; whether dark, milk chocolate, with nuts or anything else. Pairing those chocolates up with the flowers also never fails to impress.
* What could be better than a romantic getaway with your lover? It can be a trip completely dedicated to relaxation and to love and is a great way to build that bond for the first time or renew it once again. The two most important factors here are of course the destination of the trip and how much money you have to spend.
First find out about some of the places she wants to go or things she wants to do, then plan ahead to make sure to get the best deals. All inclusive packages are often a smart idea, but there are many different vacation packages to look into.
* Pick up that little something that she talks about when she thinks you’re not listening. Giving her a gift that she mentions is a great hit because you know that she will like it. Plus, these romantic gifts show that you pay attention and listen to her, which is an extra gift all in itself.
* Sometimes the best thing to do is let her pick out the gift that she really wants. Send her loose on a shopping spree and tell her to get whatever she wants. Only help her out if she requests it, otherwise just enjoy what she brings home.
If you’ve tried all of these or none of them are appealing, you can always get truly sentimental and silly and just say the biggest gift you can give her is yourself! Adorn yourself with ribbons and tell her that on a certain day all of your time is hers. It may not seem like it, but she will love it.
For romantic gifts to really be a hit with your wife or anybody else, they have to mean something. So try something personal and of course always continue to lavish her with plenty of attention and focus. Romantic gifts that have a personal meaning and touch count even more than random gift ideas you copied from somewhere else.
Nick Lombardi is a life coach and a relationship coach who specializes in helping husbands spark the romance in their marriages. To discover how to , visit http://www.IgniteHerPassion.com
Can a person be both fit and fat? With a national obesity rate of nearly 30 percent, this is a question that needs to be answered. People do not seem to be actively looking for ways to be thin, and just because a person is thin does not mean they are fit either. So who, really, has a healthy and fit body and how can we get there from where we are?
First of all, most people think you have to hit the gym in order to be the healthiest you can be, and this is just not true. Although exercise does nothing but enhance your health, fitness is not the only answer. It is not always about how you look. It is not always about how you eat. Just like everything else, having a healthy and fit body has many components.
Here are 7 Tips to know, once and for all, if you have a healthy and fit body!
Healthy and Fit Body Tips #1: Proper Nutrition Providing your body with the right food and liquid is the most important component to your health. If you struggling with weight loss and the inability to get yourself fit, start with a change in your diet. Eating right does not mean eating less. A soy-based meal replacement once a day works for me, along with a few targeted supplements you can not find in food.
Even people who exercise all the time can not be totally fit if they grab a bag of potato chips over an apple. No matter what you look like on the outside, your inside is what matters the most. If your body is not getting right nutrition, you can not expect it to look and feel good. You are what you eat. Never forget that.
Healthy and Fit Body Tips #2: Muscle Mass Our bodies require a certain percentage of muscle to stay healthy and meet the tasks of daily living. This varies per individual, but after the age of 30, our bodies lose muscle mass each year. The key to restoring this is resistance exercise to keep muscle mass. To age gracefully by being fit, keep your muscle mass percentage high.
Healthy and Fit Body Tips #3: Body Fat This your total body weight that is composed of fat. 10 percent to 14 percent is considered good for men, and 14 percent to 18 percent is considered good for women. Being too far below it and above it both have health risks. Unless you’re a weight-dependent athlete or a fitness model, you should strive to fall into your category.
Healthy and Fit Body Tips #4: Aerobic Endurance I bet you do not think about how well your body transports oxygen, right? From shoveling snow to running a marathon, aerobic activity is a good indicator of good aerobic fitness. Your cardiovascular goal for fitness is simple. Get your heart rate up and hold it, then bring it down without becoming short of breath.
Healthy and Fit Body Tips #5: Strength How much force can your muscles generate? Your body needs to be able to move stuff, and you, around. Mass protects your body, strength moves it and keeps it from falling over. Strength training requires short bouts of high-intensity outputs, much different from aerobic activity. Strength training slows the aging process, so the stronger you are, the slower you age.
Healthy and Fit Body Tips #6: Balance Life is no fun if you’re always toppling over. Your ability to maintain control of your center of gravity is important for obvious reasons. To stay in balance your body uses smaller muscles to help keep your joints tracking properly. A person with good balance has less chance of incurring an injury. The next time you see an exercise ball, use it!
Healthy and Fit Body Tips #7: Flexibility Your ability to move your body freely through a full range of motion does not require an advanced class of yoga. Simply start stretching your muscles more because they contract during exercise and the daily rigors of living. Keeping your muscles supple gives you a buffer against being injured and is an indicator of overall fitness. It will also help you age with less complications.
As you can easily tell, there are many components that are of equal importance in order to have a healthy and fit body. It is not just the way a person looks on the outside but rather a combination of many factors. You have the ability to change your body for the better just as easily as McDonalds can change it for the worse. The difference is developing the mindset of a person who chooses healthy over unhealthy.
Bill Winch is a Personal Wellness Coach whose mission is teaching and coaching others who are struggling with getting healthy, losing weight safely and keeping it off for good. He is also a Certified Business Growth Specialist, former High School and College Business Educator and Counselor, and mentors from his home office in Rochester, NY. If you are interested in receiving his Free Report “9 Weight Loss Myths Exposed” visit his website by clicking on or by calling him directly at (585) 271-3767 for a free wellness consultation.
There is a wide incidence of women in the Western world who experience breast changes that are a direct consequence of their menstrual cycle and it is believed that as high as 70 percent of women are so afflicted. These women may find their breasts have become very uncomfortable due to their becoming tender, swollen or lumpy. This is one of the many women’s health issues that need to be studied and understood if one is to be able to treat the ailment and provide much needed succor to the patients. It is important to find an explanation for the condition and know which natural and medical treatments are available for this women’s health issue.
Breast Health: The Facts
Broadly speaking, women’s health issues can be categorized into several important concerns, of which include: breast problems, cystitis, endometriosis, fibroids, heavy periods, hysterectomy, irregular periods, menopause, miscarriage, no periods, osteoporosis, ovarian cysts, PMS, polycystic ovary syndrome, pregnancy, prolapse, thrush and vaginal infections. Women also face problems such as weight control and infertility.
In the case of breast cancer, one can safely say that it is widely prevalent in women living in the United States. This means that such an important women’s health issue needs to be better understood and this involves knowing the stage of the disease, new diagnostic methods versus recurrence, the woman’s age as well as prior treatments. Mostly, different women would respond to the crisis of having breast cancer in different ways but what is most important is for them to know and obtain as much information as possible so that they are better educated about the disease.
It is important that this women’s health issue be taken notice of, and a study of the risk factors involved with contracting breast cancer needs to be undertaken as some factors may have stronger links to breast cancer than others. These important risk factors are: gender, age, personal history of breast cancer, family history of cancer, high breast tissue density, breast hyperplasia, long term estrogen exposure, menopausal hormone replacement therapy, not having children or having first child after age 30, exposure to radiation, Ashkenazi Jewish heritage, genetics as well as diet, environment, and smoking. There is no denying the fact that breast cancer is an important women’s health issue for which no amount of research and development can be said to be enough.
Roland Parris Jefferson III is an online researcher based out of Los Angeles, California. For free tips, resources and expert advice on Women’s Health, please visit our Resource.
When your sweetheart’s birthday is just around the corner, you want to make it romantic and memorable. A birthday, like anniversaries, is a good occasion to relive your romance. If you are looking to impress your sweetheart with a romantic and memorable day, but remain clueless on how to plan a romantic birthday, here are some romantic birthday ideas to make the most of your celebration. Your sweetheart will love you all the more.
One of the nicest things someone can do for another person is to show appreciation. The most romantic birthday ideas are ones that offer some sentiment but also communicate a lot of appreciative elements. There are a number of different ways to show that you are thankful that you are involved with such a great person.
A wonderful approach to showing gratitude is to share notes of thoughtfulness or thanks. These romantic birthday ideas do require a lot of in depth thought and some may take a lot of time to produce but I have a trick that you might want to consider after considering the approach.
Write little notes that covey messages that are personal and ones that show gratitude and thoughtfulness on every day, which means 365 (yes, 366 in the case of leap years) times. Each little message is put on a small piece of paper that is folded and placed in a jar. These romantic birthday ideas are to be read each and every day for an entire year.
The person who receives the jar opens one note each morning or each evening throughout the entire year until the next birthday. The romantic birthday ideas are magnificent in that they are received every day for the entire year. This is a great approach to communicating thoughtful gratitude for someone you love dearly.
How about planning a weekend trip to Lake Michigan. If you plan at least a month ahead, you’ll be able to find some pretty competive airfares if you live far away. People do come from all over the world to visit this wonder of nature. Breathtaking views may be found all around the lake. Romantic restaurants abound. This idea is a knockout with anyone’s beloved!
For women, jewelry is always preceived as a gift and rubies, sapphires, emeralds and diamonds always top the list of gifts for wonderfully romantic birthday ideas. Birth stone rings are also nice. Do not be stingy. Purchase the best quality you can afford. Even a one-point diamond in gold earrings will move her to tears. Flowers are a absolute must!
Men are more difficult, but not impossible! There’s theatre, symphonies, ballet and opera if he is into these activities. Some guys who enjoy fishing would consider a day fishing together at the lake to be a very romantic birthday idea. So you just need to zero in on their favorite thing to do if they’re a more rugged kind of guy.
The most important thing to remember is to choose gifts and activities that show thoughtfulness on your part, so they know you really care.
Leng Chun Hung writes essential and practical tips for people struggling to find partners. Click here to found out more . Find out more
President Obama Releases New Health Care Proposal in Time for Health Summit: On Monday February 22, 2010, White House officials unveiled a new reform overhaul that builds on the Senate version passed last Christmas Eve, with some changes aimed at pleasing House Democrats who had concerns with the Senate bill. The President’s proposal does not include the public option, despite the hopes of Senate Democrats, due to White House concerns that the provision will hinder passage in the Senate. President Obama ignored requests by Republicans to scratch the Democratic plan and start over. As such, Republican leaders questioned Democratic motives and labeled the bill as a massive government takeover of America’s health care system.
Republicans Insist House Democrats Don’t Have the Votes to Pass Legislation: Minority Whip Eric Cantor (R-VA) announced on Wednesday that Democrats don’t have the necessary votes to pass the President’s proposal in the House because of three new House vacancies and lagging support among some moderate Democrats. At issue for some Democrats are weaker abortion provisions in the President’s proposal as well as the ongoing controversy over passing a bill by a simple majority, a process known as reconciliation.
Health Care Summit Preview
On Thursday, the President’s Health Care Summit began at 10:00 a.m. with opening comments from the President, followed by remarks from both Republicans and Democrats. The discussion centered on four themes: controlling health care costs, overhauling the insurance market, reducing the deficit and expanding insurance coverage. Prior to Thursday, several top Republicans and some Democrats stated that expectations were extremely low for the Summit’s success.
House Republicans arrived armed with their own version of a health care bill that encourages small businesses to join together to buy insurance, gives federal money to states to run high-risk pools for those unable to obtain private insurance and limits damages in medical malpractice lawsuits. The Republican plan would cost $61 billion and cover three million people over ten years. In contrast, President Obama contends his plan would cost $950 billion and cover 30 million people over the same time period. However, officials at the Congressional Budget Office (CBO) indicated they would not be able to officially score the President’s proposal with just a summary – that legislative language is needed.
Note: A full summary of the results from the Health Care Summit will be included in next week’s newsletter
Additional Activities
WellPoint Executives Defend Premium Increases: On Wednesday, the House Energy and Commerce Subcommittee on Oversight and Investigations held a hearing to examine the proposed health insurance premium increases by Anthem Blue Cross in California. Anthem, a WellPoint subsidiary, recently informed subscribers in California that premiums for individual insurance policies would be raised an average of 25 percent, with some rates going up as much as 39 percent. Angela Braly, president of WellPoint , said the premium increases were justified by soaring medical costs, and that pending legislation could make the problem worse, driving up costs further for young, healthy people.
“Raising our premiums was not something we wanted to do,” Ms. Braly said . “But we believe this was the most prudent choice, given the rising cost of care and the problems caused by many younger and healthier policyholders dropping or reducing their coverage during tough economic times. By law, premiums must be reasonable in relationship to benefits provided, which means they need to reflect the known and anticipated costs they will cover.”
In Sacramento , Leslie Margolin, president of Anthem Blue Cross in California, also testified before lawmakers, joined by vice president and general manager James Oatman. The focus of that hearing was also the proposed premium increase for California members in the individual market, with company executives pointing to the current economic climate and rising health care costs as reasons for the rate hikes.
U.S. House of Representatives Repeals Antitrust Exemption from Health Insurance Companies: On Wednesday, the House of Representatives voted 406-19 in favor of repealing a 65-year-old antitrust exemption from health insurance companies. Democrats said the repeal would lead to increased scrutiny of the industry. Yet, the non-partisan Congressional Budget Office said last year that repealing the exemption would not significantly reduce premiums because states already investigate health insurance companies.
In addition, industry executives pointed out that legislation could further hinder competition and the ability to share information to improve health care quality. “Health insurance is one of the most regulated industries in America at both the federal and the state levels,” said Karen Ignani, president and chief executive of America’s Health Insurance Plans (AHIP). “The real focus should be on addressing the rising cost of medical care, which is putting an unsustainable burden on families, employers and the federal budget,” she said.
Public Opinion
Polling Suggest Health Care Reform is Still Key to Economic Recovery: Recent polling on health care reform shows mixed reaction among the public over the proposed legislation. According to a recent CNN poll, 48 percent of those questioned said lawmakers should work on an entirely new bill and 25 percent felt that Congress should stop work on health care reform altogether.
According to the monthly poll from the nonpartisan Robert Wood Johnson Foundation, 75 percent of Americans still think it’s important that Obama include health care reform in addressing the nation’s economic crisis, while many still harbor doubts about the legislation.
When asked how health care legislation relates to their economic situation:
* Nearly 31 percent said they thought the Democratic bills would make their personal financial situation worse, compared with 10 percent who said it would improve their family budgets. * Forty-two percent said the nation’s fiscal condition would suffer because of the legislation, compared with 26 percent who said it would get better. * Americans were divided on whether the Democrats’ approach would improve overall access to health care around the country, with 35 percent saying it would and nearly that many disagreeing.
Health Insurance Coverage Varies Widely Based on Age: Coming just before the President’s Summit on Health Care Reform, a newly released Gallup Poll reinforces the wide degree of variability in health insurance coverage across U.S. population segments, especially when it comes to age. Eighty-four percent of 18-year-olds have health insurance, most likely because they are still covered under their parents’ policies. By age 22, health insurance coverage reaches its lowest point, with just 66 percent maintaining coverage. From age 22 on, the percentage of Americans with health insurance begins to climb, albeit slowly, reaching the 95 percent level at age 65 when Medicare becomes an option.
Looking Ahead
Legislators need to determine next steps for health care legislation coming out of the President’s Health Care Reform Summit. On Wednesday, Department of Health and Human Services Secretary Kathleen Sebelius invited executives from the top five insurance companies to meet at HHS to discuss their companies’ insurance premiums.
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Do you after climbing a short flight of stairs, puff and pant badly? Is it that you always feel tired and weary? Do your busy and tightly packed schedules leave no time for exercise? If your answer is yes, then it is time for self-introspection. Our jam packed, gadget infested lives have left little or no scope for exercise or personal health care. With this increasing nonchalance spreading in the society, cardiac diseases are on a all time high and becoming commonplace. Major risk factors which cause cardiac diseases are high levels of blood cholesterol, hypertension, Type 2 diabetes etc. Physical inactivity is a major culprit for all these modern day woes. With the accessibility of gymnasiums, health centers and the guidance of a certified personal trainer, you can achieve a healthy body and a clear mind.
Those afflicted with cardiac diseases, should be very careful in the kind of workouts they choose to follow. Since they are supposed to exercise at above 50 % of their maximum heart rate, it calls for close monitoring of the workout session. A close tab on the heart rate should be kept while the exercise session is going on. After workout sessions, abnormal rise in blood pressures are to be checked by the personal trainer, as it may have a adverse effect on the individual. Intensive workouts like lifting heavy weights or doing isometric exercise should be avoided initially, as it may cause undue strain to the person. Small intervals between each different exercise help in recovering the heart rate, which will be fully beneficial as compared to an overdone, fast session.
Research has shown that, exercise has a very good effect on cardiac patients. Also, it has been observed that it works better than surgical operation. Angioplasties are done so as to relieve the patient of chest pain, which is caused by clogged arteries. It has been studied, that instead of getting a angioplasty done, exercises like cycling, walking have cured the patients of the symptom after a period of time. By taking sessions with a personal trainer, heart patients have been able to suppress high cholesterol levels and preventing the build up of plaque in the arteries.
Cardiac patients undergo through lot of stress and anxiety. This anxiety leads to further complications and depression. When a individual feels stressed, the body releases a hormone called “cortisol”, which increases glucose in the bloodstream and suppresses the digestive system. High sugar levels and obesity pose a threat to the cardiac patient. To battle stress, cardiac patients must do breathing exercises and practice yoga, aerobics on a regular basis to rejuvenate themselves. Also, a diet which is in accordance with the medically prescribed diet and simple exercises like aerobics, are proposed by the personal trainer.
Obesity is the biggest enemy a cardiac patient could ever make. It can pose life threatening situations for a cardiac patient. The increase of fat deposits in the body may lead to an increased risk of coronary artery disease. Consumption of alcohol and smoking also makes the person susceptible to cardiac disorders. Clean habits are as essential in being fit and healthy, as much as exercise is to the body. In a nutshell, exercise is crucial to a cardiac patient, as medicines alone cannot cure the patient completely. For those people, who find it hard to keep up with exercise schedules, should refer to a personal trainer, who would mete out guidance and keep the motivation levels up.
Dan Clay is the owner of The No.1 Sydney Personal Trainer Directory. If you would like to book a free consultation with a or a visit .Article Source:
There are a bunch of handy damage control diet strategies that you should employ to best prevent yourself from overdoing it at the dinner table this holiday season. Use the tips below to allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year:
1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast
I know; I promised diet strategies, but I simply cannot go without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals before and after high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. Although, let’s face it, after a big meal you’re more likely to go into a “carb coma” than go workout. Your best options will be 20 minutes of circuit training before you jump in the shower and start your day. Then, a 20-30 plus minute walk a after the feast can serve as a bit of damage control.
2.) Do NOT Fast in Preparation for a Big Meal or Holiday Feast
Fasting in preparation for a “cheat meal” will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a starvation state. This means that the next time that you eat your body will store the food as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do your body a favor by eating every two to four hours as you normally would to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!
3.) Do NOT Gorge Yourself
Eat until the point of satisfaction, not discomfort. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry. One more thing, eat slowly.
4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event
A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival.
5.) Eat Leans Proteins and Fruits and Vegetables FIRST
Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. Plus, this way you know your body is getting in some good nutrition.
6.) Drink Water!
Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink 1-2 glasses of water.
7.) Do NOT Eat Again Until Hungry Following a Large Meal
I know I told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you prefer feeling like you’re going to explode.
8.) Immediately Resume Your Normal Eating Schedule at the Next Meal
What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Just remember, this only works when you do it very occasionally. Make a habit of it and you’ll cause all kinds of problems.
9.) Never Eat Junk Food for Breakfast or Before Bed
Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat.
10.) Control your Portions
Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories! Another idea, use small plates whenever possible. They appear full and you’re less likely to go back for more.
11.) Avoid Empty Liquid Calories and Alcohol
One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!
12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible
Instead of using sugar, opt for zero calorie alternatives like Splenda or Stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!
13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates
The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their “cheat meals”, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta. Want pizza? Make your own pizza with whole grain crust and fat-free cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter.
These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.
Justin Yule, B.S., CPT is a local Chanhassen and Online weight loss & fitness boot camp instructor and personal trainer. . He is also the author of The Science of Getting Fit: 6 Proven Steps to Achieve Your Weight Loss & Fitness Goals. For a FREE Video Series on The Science of Getting Fit visit
For a free two-week trial to his Look Great at the Lake Boot Camp to experience the best personal training in Chanhassen, MN please visit
Licensing and certification of personal trainers is a complicated and controversial issue. Over the past two years, a handful of state legislatures have introduced bills to establish personal trainer licensing or certification standards. As of December 2009, however, none of these have passed.
In other words, there are no standardized state or federal laws that regulate personal trainers at this time. The only way to determine whether or not a trainer is right for you is to ask a lot of questions and get referrals if possible. If still unsure, you might consider hiring a personal trainer employed by a well known gym. At a larger gym, if you don’t feel the trainer is working well for you, there is very likely another trainer available.
There are several local and national organizations that certify personal trainers. Each organization has its own set of requirements for certification. Some are as simple as taking a written exam from home, while others require extensive training as well as both a written and practical exam. Once you know which (if any) certifications a trainer has earned, you can find out what these credentials translate to in education and experience.
Not every qualified trainer is certified through one of these organizations. Some may have a two or four year fitness-related degree from an accredited university. In this case, they may not need additional certification.
Before you begin your search for a trainer, you should give some thought to your own goals for personal training. Then, you can seek out trainers who have knowledge in those areas. For instance, a trainer may have considerable experience in bodybuilding or sports training. If you are a bodybuilder or athlete, this trainer may be a good fit for you. However, if you are obese and looking to safely exercise to improve your physical condition, a bodybuilder may not be the ideal trainer for your needs.
Many personal trainers offer dietary advice as well as training in exercise. If you’re interested in a personal trainer who can work with you to create a complete diet and exercise program, it would be wise to inquire about their education as it pertains to nutrition.
It is important that you disclose any illnesses or medical conditions you may have to a prospective trainer. Both you and the trainer will benefit from knowing about any physical problems or old injuries that may crop up during the course of your training. Ideally, the personal coach you choose should have some background and experience pertaining to your specific health concerns.
There is a push among many fitness professionals and organizations to unify standards for physical training certification. They are lobbying at the state and national level for the exams created by the National Board of Fitness Examiners (NBFE) and other certifications accredited by the National Commission for Certifying Agencies (NCCA) to become recognized as qualifying factors for legal certification. Perhaps in the future, these laws will become a reality. For now, however, it is up to you to do your own due diligence about the person you hire.
After all, it is your own body that you are trying to improve. It pays for you to be as certain as possible that the person who will be assisting and motivating you is fully qualified for the job.
offers services including diet, nutrition, exercise plans,and general instruction in health and wellness. The focus is providing personal and professional services that get you results. Powered by Article Source:
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