With summer quickly approaching, most people are trying to figure out if there is enough time to get fit before beach trips. This week I am going to try and answer the question of how much time is actually needed to get fit!
First, you need to examine your life. Do you sit at a desk all day? Do you eat fast food a few times a week for lunch? Do you have a gym membership but only use it once a month? If you answered yes to any of the above questions it is time to start making some important health-style changes.
Everyone has a different definition of what being in shape means to them. Now it is time to set a goal. For some, getting fit may mean losing 50 pounds, for another it may be to put on 30 pounds of muscle. Once you have set a goal, you must set a REALISTIC time frame for completion. Meeting your goal will depend on your discipline. In order to get in shape you should try to work out at least four days a week. If you are like me, and hate spending all your free time at the gym, shoot for three days a week. I only go to the gym three days a week, but I make them count. When I am at the gym, I do one hour of high intensity workouts. I do not wake up the next day in pain, I wake up sore. Most people think that the only way to have a successful workout is to wake up in pain the next morning. This could not be further from the truth. The key to seeing results after a workout is consuming protein after the workout, and rest.
Another important factor to keep in mind is that, depending on your body size and diet, you should only drop 2-3 pounds of fat a week. This is the key to figuring out how much time is needed to get into shape. Keep that in mind when you are trying to drop your 50 pounds for swimsuit season. Another important thing to remember is that muscle weighs three times as much as fat. The scale is not always your best bet to measure progress. Look in the mirror. Also take progress pictures. Another great tool is watching how loose your clothes get as you get closer to hitting your goal.
Dieting is also crucial to hitting your fitness goal. Abs are made in the kitchen and not in the gym. Allow yourself one cheat day a week, mine is Saturday. If you are trying to put on muscle try to consume one gram of protein per body pound.
The most important thing to remember is that you will have days when you cheat on your diet or skip the gym. This is natural, and is not a reason to give up on your goal. For more information on Health & Wellness please check out www.hiltonpub.com.
As many as 100,000 children are diagnosed with Sickle Cell Disease yearly. Only 25 years ago, the average lifespan of a child with sickle cell disease was around 20 years. Thanks to the advancement of modern medicine, things have changed for the better. Children with Sickle Cell Disease usually have many questions about the disease that go unanswered. Luckily, Hilton Publishing has released a new book aimed at children ages 6 through 16. Below is some information on Hope & Destiny Junior.
Hilton Publishing’s #1 bestselling book to the general market is now available in a book just for children and adolescents! Hope & Destiny remains the only comprehensive, culturally sensitive book on sickle cell disease on the market and now children have a book, with many pictures and games that they can read themselves to learn about their special disease.
This book is the best resource available for young patients and families impacted by Sickle Cell disease and is the only comprehensive book on the market that tackles all aspects of the disease especially for children.
To order your copy of Hope and Destiny Junior please contact Daniel at firstname.lastname@example.org or at 219-922-4868.
After tackling super-foods with last week’s blog, I decided to take a look at the “clean food” craze this week. Clean food is loosely defined as choosing to eliminate all processed foods and extra additives from one’s diet. Depending on whom you ask, some may swear by it, while others believe it to be a passing fad. If you are trying to get into shape, clean eating will play a vital role. By now you should know that muscle is not made in the gym, it is made in the kitchen.
One of the first steps to clean eating is to go through your fridge and pantry and get rid of any products that are highly processed. An easy way of figuring this out is by looking at the label and if it contains more than five ingredients or has a lot of added chemicals and preservatives it is most likely not clean.
Next you should visit a healthy grocery store such as Whole Foods or Trader Joes. If you do not live near one you are still ok because most regular grocery stores are adding Organic products to their inventory. You do not have to go overboard with buying organic groceries. You can start by just cooking one “clean” meal a week and then add another as time goes on.
The last step in clean eating is to purchase your copy of Hilton Publishing’s newest cookbook: Olive Oil, Sea Salt & Pepper.
“This book gives you the tools to cook straightforward, simple but satisfying dishes as you learn to master four basic and fundamental cooking methods: Sauté, Blanch, Grill and Roast. Enjoy clean, healthy and flavorful foods ……where each ingredient speaks for itself with little to no manipulation ….simply by using Olive Oil, Sea Salt & Pepper. It is designed to free you from the constraints of complicated recipes, lengthy ingredient lists and diets.”
To place an order please contact Daniel at email@example.com or at 219-922-4868.
It is hard not to notice the growing trend of healthy and clean eating. Today’s blog will focus on the benefits of eating super-foods. Let’s start by figuring out what exactly is a super-food. A super-food is defined as an unprocessed food that is loaded with essential nutrients that enhance energy, fight disease and improve moods. One of the main reasons super-foods are so popular is because of their purported benefits. I could write a whole book on these benefits, but instead I will share some of the more important ones today.
Benefits of Super-foods
- Easily accessible. You can buy many super-foods at your local grocery store. Some fast food restaurants are even adding super-foods to their menu in an attempt to improve their image and attract a new demographic.
- Lower Cholesterol. Incorporating super-foods into your daily diet has been found to help lower cholesterol.
- Improve Digestive Health. Making super-foods such as green vegetables part of your daily diet will help promote regularity.
- Speed up Metabolism. Eating super-foods will speed up your metabolism and kick-start your body to burn more fat.
- Can lower risk of Cancer. By adding super-foods to your daily diet you may be cutting your risk of cancer in half.
Remember that even though super-foods are healthy, you should not eat and to excess. If you are uncertain about the daily serving needed you can visit: www.MyPyramid.gov. Next week I will talk more about the mystery of clean eating.
Please list your favorite Super-foods below in the comment section.
Every day children are being diagnosed with Diabetes. Hilton Publishing wants to educate children on the journey they have ahead of them. That is why we are offering our Super K’s Diabetes Superpower Comic at the low price of only $10.00 per book.
Super K’s Diabetes Superpowers is a comic book, and what child doesn’t love comic books! The hero, Kelvin, is a boy who loves all things “Superhero.” He spends his playtime fighting off villains and other imaginary threats—always saving the day, of course. One day his fantasy world is interrupted by the reality of being diagnosed with diabetes . . . the incessant finger pricks, the shots, and the constant doctor’s appointments.
A specialist doctor uncovers that Kelvin has superpowers. He is fitted with an insulin pump before taking a superhero oath as “Super K.” The story next reveals itself as the genesis of a new type of superhero—one who uses his superpowers to help kids with diabetes.
This book empowers kids to find their own superpowers in the face of adversity. The comic book style illustrations by Micah Chambers-Goldberg beautifully connect children and parents to the world of diabetes. The book includes a kid-friendly diagram that explains type 1 diabetes and a glossary that discusses both type 1 and type 2 diabetes. Super K’s Diabetes Superpowers is a powerful educational tool for doctors, parents, kids and librarians!
To order your copy today please contact Daniel at 219.922.4868, or email firstname.lastname@example.org.