Aerobic Exercise Workouts: Top Reasons to Do Them!

Regardless of age, weight or athletic ability, Aerobic Exercise Workouts are good for you. Regular aerobic activity can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.

How does your body responds to Aerobic Exercise Workouts?

During aerobic activity, you repeatedly move large muscle groups in your arms, legs and hips. When you do this you will breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Small blood vessels (capillaries) also widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. As this is all happening your body will begin to release endorphins, natural painkillers that promote and increase the sense of well-being. What are you waiting for, it is time to get moving!

Aerobic Exercise Workouts: Top Reasons to Do Them!

Aerobic Exercise Workouts are needed by everybody. It may be a bit more difficult at first, but once you get going your body will adapt and you will get stronger and more fit.
Consider the following to see how Aerobic Exercise Workouts can help you feel better and enjoy life to the fullest.

Aerobic Exercise Workouts can help you:

• Keep excess pounds at bay
• Combined with a healthy nutrition plan, aerobic exercise helps you lose weight and keep it off.
• Increase your stamina
• Boost your mood
• Aerobic exercise may make you tired in the short term, but over the long term, you’ll enjoy increased stamina and reduced fatigue.
• Ward off viral illnesses
• May activate your immune system. This may leave you less susceptible to minor viral illnesses, such as colds and flu.
• Reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke, certain types of cancer, and more.
• Boosts your high-density lipoprotein (HDL), the “good,” cholesterol, and lowers your low-density lipoprotein (LDL), the “bad,” cholesterol. This may result in less buildup of plaque in your arteries.
• May help strengthen your heart, keep arteries clear, and control blood sugar. If you have coronary artery disease, aerobic exercise may help you manage your condition.
• It can help ease the gloominess of depression, reduce the tension associated with anxiety, and promote relaxation.
• Helps keep your muscles strong, which can help you maintain mobility as you get older.
• Keeps your mind sharp.
• Increase your longevity

Ready to get more active? How can you not be with all those benefits that Aerobic Exercise Workouts provide?
Start smart with small steps if you’ve been inactive for a long time or if you have a chronic health condition. When you’re ready to begin exercising, start slowly.  Walking in the morning and evening is a good way to begin. After a few weeks you can step it up to brisk walking or jogging. Those types of Aerobic Exercise have their benefits, but you also want to combine Aerobic Exercise Workouts that provide exercises that move you in multiple directions. This allows your heart rate to gradually increase while training your body to move in many directions. It also strengthens tissues around your joints, which gives them more stability.
Beachbody On-Demand offers a varied selection of Aerobic Exercise Workouts. What’s great about Beachbody On-Demand is there are programs for every fitness level and the programs progress properly. Gradual workout progression can keep you motivated, keep you from boredom, and help prevent injury.
So grab all the benefits of Aerobic Exercise Workouts with the best programs on the market through Beachbody On-Demand!

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Best Cardio DVD for Your Home Workout

Looking for the Best Cardio DVD for Your Home Workout? You have come to the right place. The Best Cardio DVD for Your Home Workout should include exercises and routines that really push your body to its maximum performance in short, super-powered bursts that have an after burn that melts the fat. They should also include nutritional plans and guidance, and be a balance of training in a proper progression that will take you to the next level and help alleviate any injury.
If your home cardio exercises are not picking you up anymore, you need to look at new programs. Your program should have you feeling exhausted yet exhilarated. You need to choose a program that challenges your energy and muscles. The Best Cardio DVD for Your Home Workout should include exercises that get your body moving and energized and fit easily into your overall fitness plan.

Best Cardio DVD for Your Home Workout

The Best Cardio DVD for Your Home Workout will bring you amazing variety. It will challenge all of your body’s systems to help with weight loss. A good cardio program will not only train your body, but also your mind. The best DVD will truly give your body a full workout by stretching your limits through a variety of exercises that confuse the body so it cannot fully adapt to the program. When this happens you will keep seeing results.  If you are currently using an at home cardio workout that doesn’t use this style of training and it is mainly relying on endurance, then your muscles and cardiovascular system will adapt and you will hit a plateau. Look at 21 Day Fix or 21 Day Fix Extreme and you will never plateau; plus they have the best and easiest to use nutrition plan.
Remember the Best Cardio DVD for Your Home Workout also works your mind, so it will be making you smarter at the same time. When you have a cardio workout combines many types of exercise this sends blood and hormones to your brain that may help boost your cognitive function in the short term, grow brain cells, and increase the size of your frontal lobe. Studies have shown that fat burning cardio workouts and exercises may boost performance on tests for several hours after the workout. Think about it… That cardio dance workout “CIZE It Up” not only teaches you some smart floor moves, but also keeps the smarts flowing throughout your daily life.

Best Cardio DVD for Your Home Workout

The Best Cardio DVD for Your Home Workout will also help relieve stress that often plagues modern life. It has been reported that men and women who use at home workout DVDs have less anxiety, depression, and lower levels of stress and anger, according to the ACSM (American College of Sports Medicine). These benefits are due to the fact that the programs have an effect on the brain and its neurotransmitters in much the same way as antidepressants.
Other benefits that can come from using the Best Cardio DVD for Your At Home Workout  are that rigorous cardio workouts will actually leave you feeling more energized, can help you be more productive, can help improve your mood, and of course improve your overall health.
Always remember that you need to PUSH PLAY on that Best Cardio DVD for Your At Home Workout. When you do, you will be lifted out of your low-energy blahs and be ready rock your life.


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What's in Shakeology?

Shakeology is so incredible, there's nothing out there that can supply you with all the nutrients, vitamins, proteins, and minerals in these amounts the way one delicious shake can.

Packed with globally sourced superfood ingredients

• Proteins and fiber – to help reduce hunger and food cravings.
• Antioxidants, Phytonutrients, Vitamins, and Minerals – to help fight free radical damage and help support a healthy immune system
• Adaptogen Herbs – traditionally used to help the body adapt and respond to the effects of stress
• Prebiotics, Probiotics, and Digestive Enzymes – to help nutrient absorption and support regularity and healthy digestion.

 
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Food Safety Tips You Want to Know!

Buying foods that are good-for-you eat is important, but if you are not aware of Food Safety Tips You Want to Know, you could be impacting your health in a negative way. Lots of fruits and veggies, lean meats, dairy, and whole grains are important but understanding food safety is just as important to your health as the good food choices.

Keep Produce Super Fresh

When you come home from the grocery store or farmer’s market, you want to make your tasty loot last more than a day or two. Produce like berries, grapes, asparagus, leafy greens, mushrooms, and summer squash, as well as pre-cut or peeled fruits and vegetables should be stored in the refrigerator. Your refrigerator temperature should be 40 degrees F or below. Produce like bananas, citrus, melons, and tomatoes can be safely stored at room temperature, and items like potatoes and onions should be stored in a pantry.

Food Safety Tips You Want to Know!

Another produce tip is to clean your produce drawers weekly as they can become germ-ridden from dirt and bacteria that clings to fruits and vegetables. This will keep them from being cross contaminated or contaminated from other bacterial growth.

Store Dairy Safely

Milk, cheese, and yogurt provide an ideal environment for the make-you-sick microbes to grow if not stored properly. It is also recommend that you shop the dairy aisle last to keep the amount of time kept at room temp to a minimum. Containers of yogurt stay good for 7 to 10 days after the expiration date if you keep the covers closed. So enjoy! Cheese is best kept at 35 to 45 degrees F in a crisper bin that has humidity/temperature controls.
Milk should be stored on fridge shelves instead the door, because temperatures vary when being opened and closed. Plus Milk is another item you can drink up to one week past the sell-by date, as long as you store it on a shelf versus the door.
Butter should never be stored on the counter. Yes I know you like it when its soft, but you won’t like it when I tell you that this increases bacterial contamination. If you need make it spreadable, only take off what you need and let it sit out just prior to use.

Eggs in the United States Belong in the Fridge

Yes, Europeans don’t refrigerate their eggs. This is due to the differences in the practices used to safeguard eggs from salmonella between Europe and the US. We treat eggs to destroy salmonella via pasteurization and in Europe, they vaccinate poultry, among other hygiene measures. So, our eggs have to be store in the fridge. Eggs should also be kept on the shelves, not in the door. Eggs should be used within three to five weeks.

Prepare Everything Well

Rinse all fruits and vegetables, even organic. While rinsing them scrub them with a brush to get all the nooks and crannies. This goes for all fruits and veggies, even the ones where you don’t eat the skin or rind. Cleaning them will keep contamination of your fridge and fruit bowl to a minimum. Plus it keeps the transfer bacteria from the skin into the flesh via your knife.

Prepare and Cook Meat Right

Always pay attention to the date on your meat. Know it even at the butcher counter or shop. Ground meat and poultry is good 1 to 2 days, while steaks/chops/roasts last 3 to 5 days. Refrigerators have meat bins for a reason. Only store meat in those bins. This keeps contamination to a minimum. Never wash or rinse poultry, as it leaves your sink teeming with possible salmonella and other nasty microbes.
Always cook all meat thoroughly. Safely cooked meat can range in color. Therefore, you want to use a thermometer to take the protein’s internal temp: Ground meat (160 degrees F), steak/roast (145 degrees F), chicken and turkey (165 degrees F), and pork (145 degrees F). Lastly never put cooked meat back on the same plate that housed the raw meat prior to cooking.
Finally, remember that research shows that most of us make the critical misstep of washing our hands all wrong. To truly clean your hands and other surfaces you need to wash with soap and water for a minimum of 20 seconds. This is a super-important step in preventing cross-contamination.
Now that you are armed with these Food Safety Tips You Want to Know… Go on, Get Cooking and get eating those healthy foods!


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Creating a Plan for Weight Loss Success

Creating a Plan for Weight Loss Success doesn’t have to be difficult or hard. Even if you choose to implement just one or two suggestions as you get started, and then add more down the road you will be on your way to weight loss success. If you do this you will be Creating a Plan for Weight Loss Success and well on your way to a healthier lifestyle with positive changes.
Here are six suggestions for Creating a Plan for Weight Loss Success.

Make a Meal Plan, Shop for the Meal Plan, and Prepare the Meal Plan

This is very important. This doesn’t mean just make a plan for just the next two or three meals. This means creating a one to two week meal plan that will keep you focused. Whether you plan for one or two weeks depends on how often you want to shop
Yes, planning is necessary! Most people who are lean, healthy, and athletic stick to a meal plan for 90% of their meals. Your meals should be balanced with lean proteins, whole foods, fruits, and vegetables. If you do this consistently the other 10% of the time you can cheat a bit.  You will be able to step off the plan and eat what you want for that day or meal.

Sample menu for one day:

Breakfast – 2 eggs, ¾ cup cooked steel-cut oatmeal, 1 small apple or a cup of berries.
Snack – Shakeology Total Nutrition Shake
Lunch – 4-6 oz of Grilled chicken or salmon, 1- 2 cups of asparagus with 1 tsp of lemon olive oil
Snack – 1 cup of raw vegetables and 2 tbsps of hummus
Dinner – 4-6 oz grilled steak, chicken or fish, ½ of a sweet potato or ½ cup cooked lentils, 1 cup of your favorite vegetables, and 1 cup of fruit for dessert or a snack later.

If you can keep a schedule similar to this, 90% of the time with the slight variations in your food choices, you will be on the road to success.
If you struggle with portion control and/or developing a meal plan then take a look at the Portion Fix Program from Beachbody. This program gives you an amazing meal plan with color coded containers of different sizes by food group so you always know you are getting the right foods in the right amounts.

Supplementing Your Nutrition

Many people think supplementation means simply drinking a protein shake. That is actually farthest from the truth.  You could drink protein shakes until you are blue in the face and it will not benefit your body if you aren’t providing your body with total nutrition and if your body has nutrient deficiencies. Guess what? We all have nutrient deficiencies at times.
The most important factor to keep in mind when choosing a total nutrition shake is that the nutrients are provided by whole natural foods. Many shakes claim this, but it often is not the case. The cleanest and most nutrient dense shake that is highly recommended is Shakeology, with more than 70 healthy ingredients in one glass. Shakeology also helps build and repair muscles, reduces hunger and cravings, helps maintain healthy blood sugar levels, supports brain function and improves alert thinking, reduces anxiety, and promotes healthy skin, nails, and hair. The list of benefits goes on and on.

Participate in 25-40 Minutes of Functional Training/Exercise 5-6 days per week.

Choose an exercise program that you enjoy. The best part is you can make this happen at home and you do not need any big equipment, so there is no need to take an hour to drive to and from the gym,. Depending on what program you choose, you may only need you body weight, a resistance band or two, or  maybe a few dumbbells. Think about it! Get results with workouts that are only 25-40 minutes a day, you don’t have to drive anywhere, and use little to no equipment. Sounds like a dream come true, but it is actually reality. The best programs that fit into this category are Beachbody Programs. Check out the Challenge Packs that are offered for all fitness levels.
Make sure when you purchase your challenge pack that you enter the Beachbody Challenge, take before and after pictures, measurements, and weigh-ins because you can win daily, monthly, and quarterly CASH Prizes, plus have a chance win $100,000.  Oh, and you get a FREE T-Shirt when you finish the program, and a FREE Coach that can help you obtain your goals.

SMART Goals!

SMART Goals, are goals with a plan! Most of the time people just pick a goal, and then wonder why they failed.  Reason is…”A Goal without a Plan is just a Wish” – Larry Elder.  
You must sit down and write out a minimum of 3 goals using the SMART method and then make an action plan. SMART stands for S=Specific, M=Measurable, A=Attainable, R=Realistic, T=Time Accountable. If you are starting with a 21 day program or working on a program that you committed to for 90 days or more, you definitely can benefit from specific goals. Write down EXACTLY what you want to accomplish for the outcome goals (i.e. Outcome Goal = Lose 10 Pounds), and exactly what actions you have to take for the process goals (i.e. Process Goal = Exercise daily). To take it one step further you can make it into a contract with yourself as well.  Hang your written goals, process, and time destinations where you can read them every day as a reminder and motivator.

Professional Program and Accountability

Winging it or going alone rarely works. Your best chance for success is when you follow a professionally designed, structured and proven workout and nutrition program, whether created by an experienced personal trainer and nutritionist or through a premium at-home program.
Support and accountability are keys to your success, and can come from different sources. Typical support comes from one or more of the following:

• Nutrition buddy
• Workout partner
• Fat loss accountability buddies or group
• Personal Fitness Coach
• Personal Trainer
• Nutritionist

Research has shown that having someone review what you are doing and staying in contact on a daily basis increases your chance of success. Another study found that when people are in an online accountability group or forum they were more likely to reach their goals in a shorter amount of time.  

Believe in Yourself

You have what it takes to reach your goals. All of us will have struggles and failures, that’s just part of the journey.  The thing you need to keep in mind is that little setbacks and failures don’t mean you are not going to reach your goal,rather that you simply need to learn from that moment, evaluate what you have learned, and apply it to a new action so you won’t repeat what didn’t work. Exercise, like life, is about learning and growing.
Remember when you create and implement your own plan for Weight Loss Success to challenge yourself, and have fun. The results will come.



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Music May Help Your Exercise Results

Music May Help Your Exercise Results because it has a very powerful effect on the brain. Studies have found that certain songs can stimulate memory and emotions. The studies have also found that both  reactions may also be directly linked to the lyrics.
If music can make you feel certain emotions, is it possible that Music May Help Your Exercise Results? Absolutely! A study done at Fairleigh Dickinson University followed a group of moderately obese women for six months. Half could choose their music when working out, and half could not listen to music. The women that listened to music lost an average of 16 pounds, and were much more likely to adhere to their workouts. The women who could not listen to music lost an average of 8 pounds, and were only 68% (as compared to 98%) adherent to their exercise routine. Though the numbers aren’t dramatic, the results are still significant.
From this study you can say Music May Help Your Exercise Results. We also may say that music is effective at distracting the participants from the negative elements of exercise, such as muscle fatigue, heavy breathing, and sweating. Music also helps the time go by. Since music is typically associated as pleasurable, listening to music when you exercise may stimulate the brain onto pleasurable thoughts.

Music May Help Your Exercise Results

Another study, published in the Scandinavian journal of medicine and science in sports, studied a small group of male cyclists and found that the degree of effort they exerted correlated with the speed of the music to which they listened. You may have noticed this when you are taking a spin class, or biking and running outside.
The correct Music May Help Your Exercise Results by setting the pace, and making you push yourself a little harder without even noticing.
Since Music May Help Your Exercise Results, here are some music suggestions when doing cardio, lifting weights, or practicing yoga.

Cardio Exercise

Brunel University professor Dr. Coastas Karageoghis discovered that when runners listened to music they liked, their performance increased up to 15%.
What type of Music May Help Your Exercise Results when doing cardio? Cyclers could start with songs with 100–120 beats per minute (bpm). Runners could start with songs 150–170 bpm depending on your pace. Dial the tempo up or down to find what works best for you. That is why CIZE It Up is such a great program. You are exercising and don’t even really think about it because of the music and the moves. Your brain is engaged and you are moving and grooving.

Weight Lifting

When weight lifting you want music that’s more intense and invigorating. Another key factor in your choice is to choose music with lyrics that get you and keep you pumped up. A study from York St. John University found that when listening to music with uplifting lyrics, participants were able to hold a 2.4-lb. weight out in front of them for 10% longer. P90X and other weight training programs often have music that is set to 128 bpm. This type of music will keep you in a rhythm for lifting.  You also don’t want music that is too fast either. This could cause you to move too quickly, and the distraction could cause injury.

Stretching, Balance Work, and Yoga

Cool downs or programs like yoga call for slower music. This more moderate rate allows the heart rate to sync with the body for proper stretching. When you are trying to relax, you want to decrease the amount of beats in the music below 120 bpm. When doing meditative type yoga or stretching, you want to bring it down even more and use songs that are between 60–90 bpm.
No matter what songs, genres, decade, or source of music you select, just remember Music May Help Your Exercise Results if you choose well. So find your favorite songs that fit each style of exercise and bring on better results.