Health & Fitness Magazine Biography
Source Google.com.pk
Focus on fitness
Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism.
Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.
Don’t smoke
Quitting smoking is perhaps the single most important thing you can do for your health—and your life span. A study published in the American Journal of Public Health found that women who quit smoking by age 35 add roughly six to eight years to their lives.
It’s never too late to kick the habit. Quitting can slow disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer or COPD.
Turn off the TV
And the cell phone, too. "People are afraid to deal with themselves when they exercise, which is why they tune out," explains Tracy. "But to see changes in your body, you must connect with your muscles and stop simply going through the motions." That means silencing those attention stealers that often zap your energy: not just the TV and electronic devices but sometimes even the friend yakking while you're trying to focus on your form. Once you tune in, she adds, you'll be able to push yourself past your comfort zone.
Don't be monogamous (to one workout)
When you perform the same routine over and over (just running or only going to spin class), you create muscle imbalances. That's because you're constantly targeting the same areas in the identical way. "This compartmentalizes your strength," explains Tracy. Your legs tend to become excessively toned and bulky, while your arms remain undefined (sound familiar?). Another drawback: It leads to constant wear and tear on the same muscles and joints. To combat these effects, incorporate a range of exercises into your routine, ones that work all your muscles—even those small ones that are often neglected when you hit the gym.
Forget one-size-fits-all diets
Think of your body as a computer. To ensure that it's operating at peak level, you have to monitor and fine-tune it regularly. "Yes, a computer can function if there are a lot of bugs, but it doesn't function at its best," Tracy says. "The same goes for our bodies." Pay attention to what you eat and how it makes you feel. "If you're bloated or lethargic after you have certain foods, try tweaking your diet," she advises. Whenever possible, choose whole and organic foods ("as close to nature as possible"). Going organic doesn't have to be a budget killer, Tracy adds, because you can find organic produce in your supermarket's frozen-food section.
Power up with protein
Tired all the time? The reason for your diminishing energy level may be the lack of lean protein on your plate. "Eating protein is a better way to get fuel than loading up on extra carbohydrates," Tracy says. Her secret pick-me-up: "I make little protein bowls: I'll chop up ground turkey or chicken and sauté it in a pan with chopped onions, celery and red or green peppers." And meat doesn't have to be your only protein; here are 14 meatless protein sources.
Eat small meals often
The last thing you want to do is show up at the dinner table absolutely ravenous. When you're in that state, good decision-making flies right out the window. Instead, "aim to eat several small meals every three to four hours during the day, with a rewarding meal you look forward to. For me, it's dinner," says Tracy. "This keeps your appetite in check as well as your body fueled throughout the day so that you never get to the wow-I'm-so-hungry-right-now point."
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
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