Health and Fitness Success – 7 Easy Tips

Two weeks ago today I dramatically pushed back the limits of my running. In one morning I went from a best distance of 12km in an hour and fifteen minutes (done on a treadmill in my gym), to running 12 miles round a Welsh lake, at a better pace than I have done in the gym, and without stopping.

To achieve this is used several personal development techniques. How did I do this, and how can you use these same techniques to achieve your exercise goal?

Inspiring Health and Fitness

Keeping me going was my overall inspiring health and fitness goal. This goal is to run the Flora London Marathon 2007. I realized if I could not run the 12 miles, how could I run 26? I also realized that if I could achieve this leap in distance then the marathon should be mine. It was my desire to cross the line next April that kept me going every step of the way. Besides, twice round the lake would be a marathon! If I could do one lap, surely I could do two laps?

To Do: You need to have a health and fitness goal that is achievable, but sufficiently high to excite and stretch you.

Mentoring and Encouragement

One of the biggest things that helped me to achieve this breakthrough was the encouragement and advice of an experienced marathon runner (my mentor for the run). But above all my mentor ran every step of the way with me. Having someone tell you that you can do something that you previously thought impossible, and the person telling you this being qualified to do so is very powerful. You have no excuse for not pushing your boundaries. When this person then goes every step of the way with you, advising and encouraging you it is even more powerful. Having a mentor can be one of the most powerful tools for personal development you can use.

To Do: Find someone who is qualified to take you one step further towards you health and fitness goal, and ask them to take that step with you.

Score Keeping

I kept score at regular intervals along the run by checking my heart rate on my heart rate monitor. One of my aims was to run the distance within a set heart rate range. I congratulated myself every time my watch showed I was within that range. In this way I was scoring myself to achieve a regular pace. I am glad to say I got a perfect score by the finish line.

To Do: Decide on a way to score yourself, and stick to it. Celebrate every time you win!.

Goal Setting and Rewards

Throughout the run I kept setting goals such as “get to the castle” or “make it to the dam” or near the end I was saying “just to the next lamppost.” In this way I broke the 12 miles down into manageable chunks, and would celebrate each time I achieved my goal. I also had the overriding goals of running all the way (no walking or stopping) and setting a good pace, all of which I achieved.

To Do: Break you next exercise session into tiny goals, and reward yourself every time you achieve these mini goals.


Running for 2 hours and 10 minutes was just as much a mental challenge as physical. My mind was full of doubts and my body full of aches, and part of it was just plain boring. So how did I cope? One way was by distracting myself. I remembered wonderful holidays, focused on a particular lamb or tree that I was running towards, or visualized the Power of Intention falling from the sky and filling me with great energy and endurance. Anything to take my mind off how I felt and how much more there was to go.

To Do: Plan in advance to remember something exciting, and remember it in vivid detail.

Power of Intention

I have been listening to at CD set in my car called The Power of Intention by Wayne W Dyer. The CDs talk of us being made out of and part of a universal energy. That universal energy is always available for us to use. I am still not quite sure what to make of this yet, but while running I called upon this energy to fill me. I finished, so it worked didn’t it? Perhaps, but at the very least it worked as a mental distraction.

To Do: Find a cassette or CD to listen to that will give you a more positive outlook for your activity.

Peer Pressure

From deciding to do the run on the Friday, to actually doing it on the Sunday, I made sure I told every one of the 55 people I was camping with that weekend, that I would “run the lake.” This set up a huge amount of peer pressure for me. If I failed the run I would painfully and publicly fail BIG. This created a powerful incentive for me to succeed in the run. Also as a result of succeeding the run after telling everyone, a lot of respect was generated which translated into a large number of sponsorships for the charity I am running for St Ann’s Hospice.

To Do: Increase peer pressure on yourself by telling everyone what you plan to do, and ask them to check up on you later to make sure you have done it.

As you can see I was able to use many personal development techniques in order to take me from the initial challenge to run the lake, to actually running it and running it well. Without the use of the above techniques I would have been less likely to finish. The techniques dramatically increased my chance of success, and I’ll continue to use them till I cross that London Marathon finish line (and beyond). Make sure you use these techniques too.

health tips

Winter Health Tips

As winter sets in, we are becoming more prone to infection and fever. It is important that we be extra cautious about what we eat and do this winter. It is mandatory that we follow the winter health tips religiously as certain changes occur in our bodies as the barometers dip. These changes are more pronounced in the temperate zone where the temperatures are in the freezing range.

It is very common to hear parents complaining that their child has yet another runny nose. Others abhor the winter and the allergies they set in. While that may be true, the more important question is, what you can do to prevent in the first place.

Here are some winter health tips to help you brace yourself for the winter:

Strengthen the immune system with a balanced diet. Vegetables and fruits are important all 365 days of theyear.Look for fresh produce and seasonal items, as far as possible. Steam cooks the veggies if you can’t eat them raw due to cold weather. Hot broths and cooked vegetable salads can be a part of a healthy meal. Dry fruits and nuts can be used as a snack. They not only provide energy but are also filled with nutrients. Carbohydrates are needed for energy and strength. So include brown rice, whole wheat bread, rotis or porridge in your meals.

One of the ayurvedic winter health tips is that green tea or herbal tea with or without honey keeps you warm in the mid morning or mid evening. Some spice like pepper, ginger and garlic are believed to give warmth during winter.

Our bodies generate a lot of energy as a protection against the cold weather and chilly nights. Hence one of the most important winter health tips is to stay hydrated. Apart from water, warm soups can be taken during meals or during snack time. Though alcohol can give warmth, don’t go overboard with it. If you must drink alcohol, take it in small quantities occasionally. Don’t use alcohol as a stress buster or to forget your worries.

Exercise is important. It not only burns calories but also keeps you warm and uplifts your mood. You need extra exercise if you have indulged in those tempting hot and high fat comfort foods. An active warm up is essential. The activity needs to be sufficiently energetic and prolonged to ensure that the whole body is warm. The activity can vary from a stretches of the lower limb muscles to a brisk walk or jog for 15 to 20 minutes.

A hot shower is very comforting. Massage of the body has several psychological benefits and is soothing. Finally, dress appropriately. Avoid overheating.

The above winter health tips will ensure that allergies and cold will be kept at bay to help you to remain healthy and trouble free through the winter.

health tips

Dental Health Tips for Kids

Teaching children about brushing and flossing everyday will set them to avoid complicated dental procedures in the later years of their life. Although a good dental care is very important for everyone irrespective of age, instilling good habits during the early stages of a kid's life will help prevent the dread that is often associated with frequent dentist's office visits. In addition, a good dental health in kids translates to healthy adult teeth.

Dental health tips for kids:

Oral care starts even before the child develops its teeth. Developing proper oral care routine helps protect the child from getting tooth decay and other health issues. Here are some tips that can help ensure good dental health in kids:

1. Proper dental hygiene practices as early as possible:

Proper dental hygiene habits should start as early as possible. The infant's gums as well as the newly erupting teeth should be thoroughly wiped with water soaked gauze pad after each feeding.

2. Use fluoride toothpaste:

A fluoride toothpaste should be used as soon as the milk tooth erupts (Usually around 6 months) which helps prevent and control tooth decay. For children under the age of 3, a fluoride toothpaste that contain at least 1000 ppm of fluoride and for children between 3 to 6, 1350 to 1500 ppm of fluoride containing toothpaste should be used. However, it should be made sure that kids do not lick or eat the toothpaste.

3. Proper brushing technique:

It is important to make sure that the kids brush their teeth properly. Knowing how to brush properly using the right technique help kids develop good oral health habits from their early stages itself. However, describing the proper technique of brushing need not be complicated for parents. Instead, they can use simple steps to explain how to hold the brush and its movements for kids to make a good start.

4. Flossing:

Flossing is important for good dental health which can eliminate particles between teeth that the brushing activity missed. Even though it is tough, it can help prevent tooth decay and bad breath. Flossing kids teeth should begin when their last two molars come together, which usually occurs between ages 2.5 to 3.

5. Nutritious food:

It is vital to make sure that the kid eats nutritious food to maintain a good dental health. Hidden sugars in foods and beverages are more likely to cause cavities. Instead, switch on to real fruits juices which are not only nutritious but also the likelihood of getting cavities are very less. Eating raw fruits and vegetables, non-processed cheese, and milk and yogurt, are healthy food options that can be included in kids diet for a good oral health.

Limit sticky foods that cling to the teeth and cause cavities. Food Stuffs such as raisins are good for health, but they can stick to the teeth and stay put leading to dental health problems. Encouraging kids to take water after eating sugary or sticky food reduces the potential for tooth decay considerably.

6. Regular visit to the dentist:

The child should be taken to the dentist at least once he / she attains the age of two. This helps kids to get familiar with the environment and identify and prevent any dental problem as early as possible without performing any complicated procedures.

health tips

Simple And Effective Health Tips For Women

Living a healthy life begins with adopting a healthy lifestyle. What we do every day of our lives has a lot to do with the quality of our health. Here are a few simple and effective health tips for women who live in this modern day and age.

Learn to laugh and be a happy person

Contrary to popular belief, happiness is not dependent on external circumstances. Happiness is more an attitude of the heart. People who resolve to be happy would not be swayed by external circumstances. Their joyful outlook would in fact turn the circumances around for them. Laughter dispels stress, lowers blood pressure and strengthens the immune system. Be happy, and you will find that your health improvements considerably.

Start the day right with a sumptuous breakfast

Never ever skip breakfast. If you start the day wrong, you are already putting your wrong foot forward. Even if you have to wake up 15 minutes earlier in order to accomodate breakfast into your morning schedule, do it. It is the first step towards eating right. When you eat well in the morning, it kick starts your metabolism and helps to burn fat more efficiently through the day. A simple mix of oatmeal, raisins, nuts and some fruits are sufficient to get you started for the day.

Get Sufficient Sleep

In order to wake up early, you need to go to bed a little early as well. Most people sit before the television set till they get sleepy. They absorb that they need some entertainment after a hard day's work. But in reality, most people watch shows that get them emotionally charged or drained, which adds more stress to their mind. This often makes it difficult to have a restful sleep.

Sticking to a regular schedule trains the body to function at its optimum best. This has a substantial positive effect on one's health. If at all you need to watch a show that airs beyond your bedtime, record it and watch it later when you have nothing else to do.

Eat Colorful Foods

Certain foods have bright colors for a good reason – they are good for your health. Blueberries, carrots, arugula and various fruits and vegetables that are bright colored are very good for your health. They contain powerful compounds that reduce inflammation and improve general health.

As you may have noticed, living healthy has a lot to do with adopting a healthy lifestyle. It might be a little difficult in the beginning. But once it becomes a routine, living healthy would become second nature to you. Once you taste good health, you would never want to be sick ever again.

health tips

Top 10 Penis Health Tips From the Experts

The average penis may be only a few inches long, but it takes up a lot of psychic space. In fact, it’s probably safe to say that the average guy spends a significant amount of time wondering what he should do to keep his tool in tip-top shape, so he can use it as often as he’d like to. Experts on men’s health offer these 10 penis care tips that can help guys to do just that and to improve their overall sexual performance.

1. Wash daily.

This may seem like a no-brainer, but according to many practitioners, a surprising number of men tend to neglect this simple step. Washing up may not be thrilling, but it’s a vital part of keeping intimate tissues healthy. A quick rinse with warm water, including a rinse under the foreskin for those guys who haven’t been cut, should be enough to keep tissues healthy if it is done on a daily basis.

2. Choose non-perfumed cleansers.

Ordinary soaps tend to be drying, as they have detergent properties that can leech natural oils from the skin. Whether a cleanser is used directly on the penis or not, the suds can trickle down from a man’s arms and chest onto his dangling tool. Sticking with body washes that don’t contain perfumes can keep dryness and irritation at bay.

3. Perform routine inspections.

There are a number of conditions that can impact the manhood, including:

  • Cancer
  • Sexually transmitted diseases
  • Dermatologic disorders
  • Bacterial infections

Many of these disorders are easily treated when they’re caught early and treated with proper medical attention. A daily visual inspection can help a man to understand what his tool typically looks like, so he can spot problems before they spin out of control.

4. See a medical doctor with any questions and concerns.

If a medical problem does appear, a person with a medical degree can provide an appropriate level of care. Friends, parents and neighbors might have all sorts of opinions, as might online pundits, but doctors can perform tests and prescribe therapies that others cannot.

5. Wear proper protection during athletic endeavors.

Some health problems can be prevented altogether, if men wear the proper protection during sports activities that involve projectiles. Baseball, football and some track-and-field events can leave men with bruised and bleeding tissues that require care in the emergency room. Slipping on a cup could reduce that risk.

6. Choose a penis-friendly bike seat.

While men who hop on a bike might not need to wear a cup, the seat they sit on could be designed in such a way that blood flow to the penis is impeded or even stopped altogether. Seats that are shaped more like a mushroom and less like a banana don’t tend to cause this kind of blockage, and they could keep the penis healthier as a result.

7. Always, always, always use lube.

Fast-and-furious sexual encounters, either with a partner or without, can result in skin that’s chapped, chafed and sore. Lubricants provide a slick layer of protection that can keep friction-based injuries from taking hold, and that might mean the skin stays soft and responsive.

8. Wear protection during intimate encounters.

Latex-based protection, when applied early in a sexual encounter, can help to protect against some types of sexually transmitted diseases. Areas not covered by a condom might still be at risk, of course, and this protection won’t work well if it slides off or tears in the heat of a moment, but it could help some men to avoid infections in intimate areas.

9. Resist the urge to pierce.

Intimate jewelry might be popular, but the process of piercing intimate skin could lead to infections or deep-tissue trauma. Going natural might not be considered sexy at the moment, but tissues that steer clear of a piercing gun might also be just a touch healthier.

10. Use a penis health crème.

A product designed just for the penis is loaded with vitamins, minerals and emollients that can both nourish and protect the cells of the penis. When applied daily, a penis health crème (health professionals recommend Man1 Man Oil) can support the tissues that are already in use, and it can provide the nutrition the body needs in order to lay down healthier, more robust tissues in the future.

health tips

Health Tips From Your Own Body?

While going about our lives, especially as we get older, we think of our mortality and focus more emphasis on health tips. We read glossy magazine articles which advise us what to eat, what to drink, and how much of it should we consume. Morning and evening news broadcasts exhibit daily or weekly health tips informing us of the latest in nutritional information.

Visually dazzling websites blog about cutting edge wonder mechanisms which will help us burn fat and achieve ideal abs. Mass media outlets have shaped our philosophy involving what’s good for us. They’ve inculcated in our heads what we should do for our bodies based on countless laboratory experiments sponsored by corporate conglomerates.

But what about taking a more holistic approach to health tips? How about using common sense to listen to your body and learn what it specifically needs, or doesn’t need, to be at its best? Sounds strange? Not if you put it in the right light.

Ever realize how specifically eating fried chicken livers gave you heartburn? Notice when you specifically ate white rice instead of the healthier brown rice, you felt sickeningly bloated? Remember specifically eating a couple of oysters that sent you scampering nervously for the nearest bathroom?

In each of these instances, you’ve specifically identified what your body does not like. You listened to your body because it was wildly protesting the foods you fed it. Now, recall the last time you ate an apple, or chomped on a celery stick. Even though it may have happened a long while back, you don’t remember feeling anything, did you? You just kept right on going with your day, thinking nothing of how your body greatly appreciated a nutritious snack. Your body kept quiet because it was contented. You provided your body with your own health tips without even realizing it!

It turns out, for a growing number of people, you don’t have to spend lots of dollars to buy lots of magazines to get lots of health. You don’t have to spend hours clicking through websites, one after the other, staring at your monitor, trying to absorb every health tidbit you come across. You just have to listen to your body and use common sense. There’s no need to join a trendy gym. Cut out the perpetual beatings mass media provides despite their good intentions, and be your own source of health tips.

Each day brings a whole slew of new tips or old ones viewed from a different angle. You’d go crazy trying to read and absorb them all. Then what usually happens? You get fed up and reach for a donut, tired of the incessant media barrage and wander off, seeking solace in sugars.

Take a moment and simply remember your body is your individuality. Those articles you see and hear about are for the masses. Yes, they’re there to help you, but take them only as a guide. When it comes right down to it, the best health tips are those which you’ve gained over the years living your life.

Look, your body will give you your own fitness tips, it will tell you what you should be eating and what you should be steering clear of. You just have to listen for those health tips!

health tips

Health Tips For Stay at Home Moms and Wives

If you are a stay at home mom, wife who has weight issues then here are some tips for helping you get back in shape by losing that extra flab and shedding the extra weight.

Firstly, I will advise you to drink lots of water, fluids during the course of the day. This will not only help you flush out the toxins from your body but will also help suppress your appetite to eat more food that required. Then, I think you should put a lot of physical effort in doing your household chores like cleaning and washing your clothes with your own hands rather than using washing machine for the said process. You can find new and creative ways of cleaning the rooms of the household by bending and stretching your body and back, getting your body totally stretched and exhausted in the process and enabling you to get your body toned and exercised during the process.

Beside, you should go buy grocery by walking to nearby local stores or in any case try to walk as much as possible during the day. So, when you get up in the morning then go for morning walks on empty stomach and this will make you feel fresh mentally while getting you physically energetic enough for doing the daily household chores and performing your other duties in the day. Then go for relaxing evening walk after dinner – it will help you digest food faster and also calm you down and help you get in shape too. It is important that you find time to dance or do aerobic workouts whenever possible. Play a musical score in the background and just dance naturally or perform aerobic workouts energetically whenever you feel sad or exhausted. These will not only help cheer you up but also help you become more active and lead a more productive life and in the process help you lose that extra weight too!

Also do not eat junk food as much as possible. So try avoiding soft drinks, fast food items as they have lots of fat, excess salt that although taste good and are tempting but not good for your health. So even if you have to eat few healthy homemade snacks during the day. Most importantly, eat small portions of food items when you eat meals at breakfast, lunch and dinner. You can instead of having meals 3 times have meals 5 to 6 during the day but space it out better and eat only that much food that you were going to eat in those 3 meals in the day. So eating smaller meals during the day will make you feel less heavy, is good for digestion and helps keep you keep active during the day and is ideal for losing weight and staying fit too.

All in all, you will have to have a proper plan of action dedicated to getting fit and stick to it by inculcating the right food habits and by being that much more active to get the desired results.

health tips

Air Travel Health Tips

1. DRINK PLENTY OF WATER: Cabin air is drier than a desert. Drink water or hot tea and stay away from fluids that will dehydrate you, such as coffee, soda and alcohol. If you are going to indulge, drink extra water to compensate.

2. TAKE VITAMINS OR HERBAL SUPPLEMENTS: These can’t hurt and there are plenty of travelers who swear by large doses of Vitamin C, zinc, lozenges or products such as “Airborne”.

3. GET PLENTY OF REST: Get some sleep before your flight and try to avoid sleeping on the plane if it arrives at your destination during the day or into the evening. This should allow you to sleep at your destination. However, if your flight lands in the morning, try to get some sleep on board so that when you do arrive, you can stay awake until dark and resume a normal sleep cycle.

4. AVOID THE GERMS: Airports and airplane cabins are probably the most crowded spaces you will ever find yourself in. Limit contact with your fellow passengers, and flying First Class is the best way to put room between you and a fellow passenger. Other suggestions would be to carry the disinfectant wipes and hand sanitizers that are available, and at the risk of appearing phobic, you could wipe down your tray table, seat belt and arm rests when you get seated. If you are really serious, you could wear a face mask or a handkerchief over your nose and mouth to further block the spread of germs from fellow passengers.

Follow these few steps and you might just end up to a healthier tourist or world traveler than your travelling companions.

health tips

Health and Wellness Tips in the Workplace

Work is not as gruesome as we make it to be. In fact, like other stuff in our lives, we have the choice to work happily or sadly. A few tweaks here and there can make a huge difference in our work place. These days workplace wellness is quite a hot topic amongst office goers. Workplace wellness does not involve any heavy-duty concepts but a few age-old concepts that have been slightly tweaked for the modern day man.

Here are a few tips that will help you increase your performance and decrease fatigue at work:

Breakfast like a king: This is a granny's saying which says "breakfast like a king, lunch like a prince and dinner like a pauper". You need to remember that breakfast is the first meal of the day and it needs to be a good one. Your breakfast should be rich in carbohydrates and proteins to perk up your metabolism. Most people prefer cereal and milk with fruits. Suits fine as long as you have your regular vitamins and minerals. Breakfast also brings work related fatigue and weight gain.

Caffeine: Most of us have uncountable cups of coffee at work. The coffee machine is nearby, there is stress at work and you need something to give you a zing. So what could be more convenient than coffee? However, you need to remember that coffee may give you an initial boost for a couple of hours but like all stimulants those hours are followed by lethargy and drowsiness. So too much of coffee really does not make you fresh and instead leaves you tired in the long run. Try limiting your coffee to two cups a day and not more.

The desk jobs have limited the exercises and caused a lot of backache. Most of it is due to poor posture. So next time you catch your self slouching, correct your post and keep your spine upright and use a chair with a cushion for your back. While standing, remember to balance your weight on both feet and keep the knees bent slightly. Remember to exercise daily.

Working for long hours can be tiring. So, you need to utilize your breaks to the maximum. Try some gentle stretching. You can also put your feet up and relax your calves and feet.

It's not important to have three heavy meals. In fact the ideal thing is to have six to seven small meals that keep your energy high and lethargy at bay. Have a small snack in the interim and see your energy levels rise up.

Finally sleep well and peacefully. Avoid watching violent movies or reading disturbing literature before sleeping!

Remember, you need to enjoy everything you do if you want to lead a good life. Try these little tips and watch work become fun!

health tips

Nutrition Tips For Fitness

Many people are going through diet programs to lose weight. They key to the success of weight loss program is to balance fitness exercise and nutrition in the body. These two points should work in balance to gain the best weight loss result. WHO estimates that there are one billion people are overweight. The most common reason is from unhealthy foods. Thus, we should pay attention to what we eat. The followings are the nutrition tips for fitness to help you get the most of your exercise.

The first thing to have a healthy diet is to eat regularly. You can control your appetite by eating every three hours or so. After having regular eating schedule, you should eat high quality proteins. Protein is important to control the appetite and blood sugar levels. It will ensure you to keep the lean muscles mass. Many people eat only a little protein. It can be changed by having protein with every meal. The next thing to be considered to have a successful weight loss program is to have carbohydrates only after exercise. Two to three hours after exercise, your body can accept starchy carbohydrates better than any other time in a day. Eat leafy greens, fruits, berries and legumes to keep your muscle mass and lose fat. The serving size is about the size of your palm. Women can have one serve of carbohydrates while men can have two.

After that, you can include vegetables or fruits with every meal you have every day. You can have fruits or vegetables every time you eat. The recommendation for serving the fruits and vegetables are under two serving per meal. The last is to mix in healthy fats. You can mix healthy fats into your diets to ensure you have balance health and hormones. The mix of healthy fats can be gained from many sources like flax seeds, fish oil, olive oil, almonds, etc.

By Hendra Saputra

health tips