Healthy Women

healthier you

Taking control of your health is most effective when you take a look at
yourself with a holistic perspective. The holistic approach to health takes
into account the complete person; their physical, psychological and social
needs which directly relate to their spiritual selves. Basically, you would
improve your overall well-being by integrating aspects of every part of
yourself and by not just eating right and getting exercise. Your mind needs
stimulation, you need social interaction and solid relationships, and you
need to nurture your spiritual side along with honoring the operation of your
body’s physical aspects.
healthier you

HEALTHIER YOU

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Taking control of your health

Latest Update: Thursday, June 20, 2019

5 HEALTH TIPS FOR WOMEN

health tip for women

1. Listen to your inner voice…it always knows best!

2. Take control of your healthcare! Your doctor knows a lot but it’s always best to explore all your healthcare options, including alternative treatments to be sure that you get optimal and comprehensive care.

3. A holistic medicine practitioner offers women a well-rounded program to ensure the health of mind, body, and spirit.

4. Meditation, aromatherapy, tai chi, visualization, yoga and massage as well as herb and vitamin supplementation can add life to your years by keeping you mentally and physically fit.health tip for women

5. A woman’s weight, diet, and level of physical activity influence whether or not she develops breast cancer. These are controllable risk factors, which can be modified in the hope of preventing the disease.

5 HEALTH TIPS FOR WOMEN

Latest Update: Thursday, June 20, 2019

fit and hard

The Female Guide To Getting Lean, Trim, And Hard

Fit is the new hot. Long gone are the days where skinny women are considered the best looking. Society has finally woken up to the fact that strong women are sexy. However, because of our chemical makeup, it can be hard for women to get a lean and trim body. If you are determined to whip your body into shape, all you need is to follow this guide and you’ll see success.

Start By Evaluating Your Lifestyle

The best way to start is by making small lifestyle changes that can make a BIG difference.
• Make sure you get at least 7 hours of sleep every night, especially after a good workout. Your muscles will need that time to repair.
• Manage your stress levels through a hobby, meditation, or yoga. As women, hormones make a big difference in our ability to burn fat. Stress is the evil enemy in this regard. Do whatever you can to diminish the sources of stress in your life.
• Look for ways to increase you activity level, especially if you have a desk job. Schedule fun outings with friends that include sports like beach volleyball or ultimate Frisbee. Take your family on a hike in the weekends. Use the stairs, walk during lunch, or google a desk office workout.

Nutrition for a Lean, Trim, Hard Body

fit and hardYou would think that the most important part of getting good muscle mass is your workout but without providing your body with the right fuel, you’d be wasting your time with even hour long workouts (You do not need hour long workouts to get fit, so don’t freak out!). So, how are your eating habits?
In order to shed fat and reveal muscle you need to have a calorie deficit. To do this you need to calculate your BMI and daily caloric need to achieve this weight in a steady and consistent manner.

To calculate your daily calorie needs go here: http://nutritiondata.self.com/tools/calories-burned

The number you calculated is the amount of calories you need to maintain your current weight. You need to shave off around 500 calories to lose a pound per week. Add in the calories burned through your workout and you’ll see a healthy loss of about 2-3 lbs per week. If you eat right this weight loss will be pure fat.

Diet

• A healthy diet to create a lean body needs to have plenty of protein, about 80-90 grams of lean protein per day. Chicken breasts, fish, and vegetable proteins are good sources of lean protein.

• Next, you need to calculate your carbohydrates, which should be complex carbs at all times, no processed yucky stuff.

• The rest of your nutrition should come from fruits and vegetables with a few healthy fats from nuts, seeds, and healthy oils. Always hydrate your body with at least 64 oz. of water.

The Workout

Finally! It’s about time we get to your workout, right? The absolute best workouts for busy women to effectively sculpt a beautiful lean body would be quick, include cardio, and work every major muscle in the body.

I know what you are thinking, but this workout does exist!

It’s called High Intensity Interval Training. I’m sure you heard of it. It’s very popular and for good reason.

It can take as little as 20 minutes and will leave you feeling like you’ve wrestled a lion. This workout is a sample of what the perfect workout will look like. You can vary your workout constantly to include your favorite bodyweight moves and focus on any of your trouble zones.

Just follow this formula for circuits and timing and you can’t fail!

Circuit 1:

50 seconds burpees
10-second rest
50 seconds jump squats
10-second rest
Repeat 4 times

Circuit 2:

30 seconds push-ups
30 seconds butt kicks
30 seconds side plank pulses (left)
30 seconds high knees
30 seconds push-ups
30 seconds jumping jacks
30 seconds side plank pulses (right)
30 seconds butt kicks
Rest 1 minute
Repeat 2 times

Love to run? Try this interval workout after a quick warmup:

2 min 65% max speed running
30 sec 90% max speed
1 min of bodyweight exercise of choice
Repeat 6 times

Increase muscle mass by making it to the gym once or twice a week for heavy lifting. Don’t worry, this won’t make you bulky, but it will set fire to your metabolism and have the fat melting off your body like butter.

Getting Lean Trim And Hard

Latest Update: Thursday, June 20, 2019