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Fitness is an obvious key to overall wellness. Though it may be surprising to some, fitness is easier than many think. Fitness levels aren't necessarily readily apparent by looking at someone either. I've attended and participated in many races, walks and rides and it's not always the most fit looking individuals that are having a strong finish. So, although you may not feel that you have the typically "fit" body type it doesn't mean you aren't, can't or won't be fit. Cardio fitness is the key! Having a strong, healthy heart is the most important thing on which to focus. If you make having a strong heart your goal, other things like weight loss, stronger muscles, stronger bones and increased lung capacity will naturally follow. WHAT DOES IT MEAN TO BE "FIT"? According to the Centers for Disease Control and Prevention (CDC), physical fitness is defined as 'the ability to carry out daily tasks with vigor and alertness, without un...

Open and honest communication is the key to creating and maintaining healthy relationships. But how is that done? What are the practical tips in doing that? Below are some pointers garnered through research, providing therapy and personal experience. The term "partner" is used, but these tips could be used in various relationships from a family member to a friend. 1. Say Something. If something is bothering you, it is better to speak up than to ignore it. Don't expect your partner to be a mind reader. That often leads to either resentment, or passive aggressive actions (such as saying that nothing is wrong, and then giving the silent treatment, or making snide comments.) To start the conversation you could say "There is something on my mind and I think we should talk about it". 2. Listen. Intently listen to what your partner has to say. Let your partner finish their thought. The fall back position is to try to counter the point, or object by giving altern...

Football or soccer as it is been called in different countries, is not only a sport that offers fast-paced excitement to participate in and watch, but also a variety of health advantages. It is a great activity to learn teamwork and benefit players physically and mentally. Here are a few health advantages of playing soccer: Cardio Football is appreciated for its ability to provide a complete cardio workout. An outfield player has the potential to cover nearly 12 kilometers during the 90 minutes of game time. This aerobic type of fitness is great at improving the heart's ability to pump blood throughout the body, while also clearing the arteries from the build-up of plaque. Regular aerobic fitness has many different long-term health benefits such as a healthier working heart, a decrease in systolic blood pressure, and a slower resting heart rate. Muscle tone Football is a type of sport that involves constant movement which leads to increased bone strength and muscle tone....

A well  healthy eating plan is needed to support the lean, energetic and fit footballers. Basic nutrition for the active person should include carbohydrates to give the body fuel and lean proteins to help promote speedy muscle recovery and repair. Also, a balanced diet needs whole grains, seeds, nuts, fruits and vegetables to provide useful vitamins and minerals, while oily fish, olive oil, and avocado can give a useful intake of healthy fats. The training load and match days are certain to have an influence on the food and fluid intake. For instance, a player involved in a long training session can benefit from a diet rich in carbohydrates to not only provide the required fuel, but also to help promote recovery, sustain performance, and reduce fatigue. But, on the rest days with lower energy demands, a diet that contains a lot less carbohydrates is more appropriate. Here are six useful nutrition rules: Cut back on processed foods It is beneficial to restrict the intake o...

Bad posture is big problem for many Americans and all people in general because we spend much of our lives in a flexed position. So how to fix bad posture is a major question. To further illustrate what I mean, imagine being curled up in the fetal position. This would be the ultimate flexed position, which is the opposite of good posture. We spend a lot of time texting, on the computer, driving, etc. This all impacts our kinetic chain and we end up with bad posture. It's important to start working on your posture because it will only get worse the older you get. Old people don't develop the hump on their back and start looking like Quasimodo over night. They first develop the bad postures of shoulder protraction and forward head syndrome. To fix bad posture one of the number one methods is to just stand up straight. That's right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I ...

1) Having an "All or Nothing" mentality "No Pain, No Gain" "Give it EVERYTHING you've got" "Feel the BURN" "If you're not sore you're not working hard enough" "110% effort all of the time" Some of you might make good progress with this mentality, and some of you might need to think this way to get over plateaus or get you in the gym. But if you consistently live by these quotes, or something similar, you're likely to stall with your lifts, your weight loss/muscle building progress, or will just hate lifting (because most people don't like being sore 24/7). This doesn't mean that you shouldn't ever push hard. There will be days where you'll need to give 110% in the gym. But I'm mainly referring to those who leave the gym and aren't able to sit down, go up stairs, or lift an arm without pain or soreness after every session. You know who you are. It is possible to burn yo...

The continued growth of social media sees people of all ages sharing their thoughts and other information. And in most cases those thoughts are unedited: no one checks what finishes up in the public domain. Even the President of the US can get it wrong. While you might reckon that if you've lived long enough you'd know correct from incorrect, but should-have-known-better mistakes continue often 'killing' the main intention and meaning of the message. Grammatical errors can make readers cringe. Consider three of the main standouts - the incorrect use of 'were' for 'we're', 'there' for 'their' or 'they're', and 'your' for 'you're'. And, when the incorrect word is used, not only does it standout like the proverbial sore thumb but also conveys an undesired message about the writer. One of the most inconsistently used punctuation marks is the apostrophe. In contractions, a close relative, an apostroph...