Fitness Blog

Gym Time

How can you get the most of out of your gym experience when the only time you can get there is the busiest time? Trying to complete a workout in a busy gym can be intimidating, confusing, and frustrating.

Don’t fall into the routine trap. The trick is to be able to recognize the alternatives available to you and understanding the purpose of each exercise. When you know why you are using the exercises you use you will be able to find other options to help you get to your goals. For example, if the rower you normally use is busy try using the treadmill.
Make the most of dumbbells. Dumbbells take up less space and offer you more flexibility. Plus, even in a busy gym, there are always some available.
Stand to do it. Don’t waste time waiting for a bench to become free. Stand to do the work out and get exercise options and angles you won’t get sitting down. Standing will work more of your body since you have to work your core and support muscles to hold you in place while you perform the exercise.
Body Weight Exercises. Body weight exercises are a great way to still work out in a crowded gym. Try pull ups and dips while you may be waiting for another piece of equipment to become free.
If you are using a machine and MUST leave it for a minute to come back to it, leave a marker. Signify that your machine or equipment is still in use. However, try to make sure you stay on the machine when possible for the whole duration of use. That will eliminate any misunderstandings of the machine being available. While you’re busy working on one piece of equipment, plan your next move. Look around the gym and take note on what is or looks like it will be coming available. This way you won’t waste time and let that heart rate slip while you stand around waiting for your next move. It is also helpful to get to know other members and trainers in the gym. You can then feel more comfortable sharing equipment.

There are many workout options you can try in between stations or while waiting for a machine. Try some of the following:
- Wide squat – 10 reps
- Chin ups – 8 reps
- Step ups – 10 reps per leg
- Barbell rows – 10 reps
- Side Plank – 8 reps per side hold for 10 seconds each
- Balance Ball Rollout – 20 reps
Think outside the box when it comes to your workout. A crowded gym can be an opportunity to vary your workout. A trainer is a good way to get your work out going during a busy gym time. They have programs built based on equipment available and know what would be a great substitute when you can’t get on the machine you need.

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Positive Pets

A pet can bring many benefits to their owner. Being a pet owner will give you a sense of fulfillment and satisfaction, that is why having a pet around you at home can be a wonderful addition to one’s life. Pets are truly one of the most wonderful friends you will ever ask. They can instantly light up a room and turn a foul mood to a cheery one.

Pets can uplift a person’s mood. No matter how sad, angry, depressed or lonely you may be, spending some time with your pet will help you forget your problems. Studies show that having your favorite pet around you can reduce stress. You can count on your pets to be there for you in many ways that other people can’t. They can give you love and friendship, and can also enjoy comfortable silences. Animals can be the best antidote to loneliness. Pets can be the best companion one can ask for. They help in creating a positive environment and relieve stress. After a hard day’s work, a few moments with a pet can ease a lot of tension. Biologically, it has been shown that playing with a pet dog or cat can help in increasing levels of serotonin and dopamine in the body – two chemicals that have a calming and pleasure inducing properties. Studies have shown that people with pets are routinely less depressed than those that don’t.

Pet owners experience significant physical benefits from walking their dogs. Not only do these walks give owners daily physical activity, but the act of going outside and getting some fresh air can improve pet owners’ moods. For owners who spend a good deal of time alone, walks and trips to the dog park can provide great opportunities for social interaction.

How can pets help make healthy lifestyle changes:

Increasing exercise – Taking a dog for a walk, or simply chasing a kitten around are fun ways to fit healthy daily exercise into your schedule. Studies have shown that dog owners, for example, are far more likely to meet their daily exercise requirements than non-owners.
Providing companionship – isolation and loneliness can make disorders such as depression even worse. Caring for a living animal can help make you feel needed and wanted, and take the focus away from your problems, especially if you live alone. Most pet owners talk to their pets, some even use them to work through their troubles. Nothing beats loneliness like coming home to a wagging tail or purring cat.
Helping meet new people – pets can be a great social ice breaker for their owners. Dog owners frequently stop to talk to each other on walks or in a dog park. Pet owners also meet new people in pet stores, clubs, and training classes.
Reducing anxiety – the companionship of an animal such as a dog can offer comfort, help ease anxiety, and build self-confidence for people anxious about going out into the world.
Providing sensory stress relief – touch and movement are two healthy ways to quickly manage stress. This could involve petting a cat or taking a dog for a walk.

One of the reasons for these therapeutic effects is that most pets fulfill the basic human need to touch. Stroking, holding, cuddling, or otherwise touching a loving animal can rapidly calm and soothe us when we’re stressed. The companionship of a pet can also ease loneliness, and some pets are a great stimulus for healthy exercise, which can substantially boost mood. If you are thinking of adding a pet to your family, instead of heading to the local pet shop, visit the local SPCA or shelter and adopt an abandoned or homeless cat or dog.

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Filed Under: Top Menu Tagged With: benefits of pets, motivation, pet ownership, pets, positive pets

Fun Outdoors

When it starts to warm up and the days get longer we all want to spend more time outside. Why not spend the day with the family enjoying the great outdoors? After a busy week of work, it is nice to get the family together and head outside to have some fun. Children need to move and be active every day. It is an important part of their development and helps maintain healthy habits later on. Moving around and getting fresh air is good for them and good for us.

The outdoors provides lots of possibilities for active fun. Try some of these outdoor activities:

Boating: If you do have a family member with access to a boat, spending some outdoor time on the water can be a great activity for the family. Enjoy a leisurely ride around the lake or river or have a little bit more excitement while waterskiing or tubing behind the boat. Or head out for a nice paddle in a canoe or kayak. You’ll be sure to get some good exercise while out having some fun. Always be safe, have your boater’s licence, lifejackets for everyone onboard, and don’t drink and boat.

Hiking: Going for a hike is a great outdoor activity for the whole family. Spend some time at your local Conservation Area, Provincial Park, State Park, Municipal Park, Botanical Gardens, or National Park on the great trails that they have to offer. You can find a hiking trail for every capability from an easy stroll to a more difficult climb. Make sure you have all the right hiking gear like good supportive shoes, bug spray, and a walking stick if needed.

Swimming: A day spent swimming at the lake or outdoor pool is a great option for family members of all ages. Children love splashing around in the water and these days water playgrounds can be found almost anywhere and they are inexpensive or even free.

Fishing: Get the kids and the fishing gear together and head out to catch the big one. Fishing is a sport that everyone can enjoy. Fishing offers great opportunities for reconnecting with the whole family. Sitting on the creek bank, or in the boat, waiting for the fish to bite, is the perfect time to have some family conversation.

Even just spending a couple of hours outside right at home can be fun. Start a game of catch or a pickup game of football, set up an obstacle course or go on a bike ride around the neighbourhood stopping at a nearby playground. The ideas are limitless.

Plan something with your family outdoors this coming weekend. It’s a great way to get some exercise, fresh air and spending quality time with the ones you love.

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Filed Under: Top Menu Tagged With: family fun, family time, outdoor activities, outdoor play

Natural Cleaning Tips

There are a lot of cleaning products out there and some of them can emit strong odors, fumes, can be harmful to the environment and contain chemicals that you just don’t want to expose to your skin or your children’s. What you might not know is that there are many natural items that you can probably find around the house that can be used as a cleaning agent. It’s possible to accomplish the task of cleaning without dangerous chemicals.

Vinegar

Vinegar is a strong cleanser that can be used in a broad range of ways in a household. Vinegar is environmentally friendly and alleviates the use of harsh chemicals. It is known to effectively kill germs, mold, and bacteria and is highly cost effective. Cleaning and disinfecting is as easy as adding a few capfuls of white distilled vinegar into soapy water. You can clean a toilet bowl by pouring a cup or more of diluted white distilled vinegar into the bowl and letting it sit overnight. A quarter-cup of vinegar in a litre of water makes an excellent window cleaner.

Lemons

Like vinegar, lemons possess some antibacterial properties as well as some antiseptic properties. Lemon is considered a natural bleaching agent. Stains on white clothing and linens will disappear by putting lemon juice on the stains and allowing it to dry in the sun. Ever had the lime scale on your sink and faucets that either takes bleach or a lot of scrubbing to take out? Lemon juice is more acidic than most cleaning products and removes lime scale quickly. Let it sit for a few hours then come back and wipe off with a cloth. Even try cleaning your grout by adding a couple teaspoons of lemon juice to cream of tartar and mix together to make a paste. You can apply it with a toothbrush or any other type of cleaning brush then rinse it off with a wet cloth. Lemons can also renew the glossy shine to aluminum by scrubbing it with a half a lemon.

Table Salt

Greasy pots and pans can be cleaned a lot easier with a little table salt. Sprinkle a pinch of salt on pots and pans to absorb the excess grease. Leave on for just a few minutes then dump out the salt and water mixture. Keep in mind this is not recommended for non-stick cooking products, but great for cast iron.

Toothpaste

Toothpaste is composed of a detergent, a soft abrasive and germ-killing component that is great in removing stains. The best toothpaste is the plain white paste rather than gels with fresh breath and whitening agents.

Try this Floor Cleaner Recipe:

3 drops of dishwashing liquid
½ cup of vinegar
½ cup of water

Spray on the floor sparingly and then mop it up.

Multipurpose Surface Cleaner:

In a clean spray bottle fill half with vinegar and half water. Use this mixture to wipe down counter-tops, stainless steel, stoves, windows, kids’ toys and plastic fittings.

Natural cleaning products can be the best option in household cleaning. It keeps everything clean without compromising your health and your family’s health and the environment. Using it can bring back the shine and glow of your utensils and furniture without impacting negatively on your health.

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Filed Under: Top Menu Tagged With: chemical free, cleaning, environment, gentle cleaning, lifestyle, natural cleaning

Self Tanners

Now that summer is just around the corner, you want to have that healthy sun-kissed look without the damaging of actually being sun-kissed. We all know the consequences of over exposure to the sun, there are just too many. Self-tanners may just be the answer you are looking for.A self-tanner is any skin product that can deepen or darken a person’s skin without having to expose it to ultraviolet light. The effect most self-tanning products try to go for is the kind of sun-kissed look a person might get after spending a few hours frolicking on the beach.

Self-tanners have come a long way since the “orange” skin look from years ago. Of course you want to do some research before making your purchase. Not all self-tanners are created equal, and just like each person has their own unique body chemistry, every self-tanner has its own individual formulation. Before trying on any of these products, it’s best to do a spot test by applying a little bit of it to your skin so that you can make sure what it will look like and that you don’t have an allergic reaction.

The best self-tanners are those that give the skin a healthy appearance. It should also give you a lasting colour along with good bronze look. It should also dry fast. You want one that is smooth to apply and moisturize the skin. These products will help get the best tanned look without using tanning beds or having to lie under the sun for hours.

The most effective and easy to apply non-dye self-tanners are the ones that contain dihydroxyactenton, or DHA. These react directly with amino acids on the epidermis to create a browning effect called the Maillard reaction, which also happens to certain kinds of food, like breads and caramelizing sugars.

Be sure to use these tips when looking for the best self-tanner for you.

Look for ingredients – make sure they are safe and have no side effects. If you have sensitive skin, check with your dermatologist first.
It should contain moisturizers – not only will they give your skin a golden hue, but will help smooth and hydrate your skin.
It should be suitable for your skin colour – look for a natural bronze glow. Don’t go too dark or it will look artificial.
It should be odor free – choose odorless or pleasant smelling products otherwise, they may be difficult to use.
Try the product before buying – ask the brands for samples.

To apply the self-tanner, first make sure that your skin is clean, dry and freshly exfoliated and free of hair for even application. It is important to read the instructions on the package. Use a pair of gloves to evenly work your way over the skin you want covered until it is completely absorbed. Self-tanners will take some time to set, so be careful not to touch anything or bend until you’re dry.

Take the time to test the products so you can find the right one for you – you may have to try a couple until you get the perfect match. Get that golden glow without the harmful ultraviolet rays.

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Filed Under: Top Menu Tagged With: healthy tanning, self tanner, sunless tan, tanning

The Truth About SPF

The skin, regardless of tone or colour will react when exposed to the sun’s rays repeatedly. This reaction can be in the form of tough, leathery skin or wrinkles just to name a few. The bottom line is, by the time you are just past middle aged, your skin will be wrinkled and rough looking if not properly cared for. The number one thing you must protect your skin from is the sun. The easiest way to avoid damage from the sun would be to avoid the sun entirely, but that is not feasible.

Protection from sun exposure is the best way to keep your skin looking great and healthy. The easiest protection for your skin is a sun block with some degree of UV protection. The UV protection is generally measured as an SPF concentration.

SPF stands simply for Sun Protection Factor. Sun block products will have this listed as a number on the label. Sunscreen can protect you from UVA or UVB sunrays; UVB rays are the ones that cause your skin to burn. Your best protection is an SPF sunscreen that will protect you from both types of UV rays.

SPF Number is the actual measurement of the time the product will protect your skin from turning red versus the amount of time with no protection on your skin at all. In other words, it gives you an indication of how long you can remain in the sun with protection when compared to your time in the sun without protection. SPF numbers range from a low of 2 to a high of 60 or sometimes higher. For example, if you would begin to burn after 20 minutes exposure, when you apply a sunscreen with an SPF 15 to your skin you can stay out in the sun for 15 times longer. The SPF number listed on sunscreen bottles only tells you the level of protection against the UVB rays and not the UVA rays which cause aging in the skin. Be weary of labels and make sure the bottle states you are protected against both rays. Labeling regulations will be changing in the next year to make it more clear on the level of protection against both UVA and UVB.

The SPF rating that is right for you will depend a lot on the type of skin you have. Young children 6+ months should wear an SPF of 15 or higher to protect against both sun tanning and burning. Very Fair skin generally burns quickly and tanning is rare. Consider sunscreen products that contain a SPF of 20 to 30. Fair skin types can get away with an SPF of 12 to 20. Light skin burns in the moderate range. Tanning is normally gradual, yielding a light brown shade. An SPF of 8 to 12 would be appropriate. Medium skin tones burn in the minimal range and tanning happens much of the time requiring an SPF of 4 to 8. Dark skin rarely burns and an SPF of 2 to 4 would be sufficient. No matter your skin tone sunscreen is always recommended when spending prolonged periods of time outside, even on cloudy days.

All that being said, it is extremely important to remember to reapply constantly. Time, water and sweat all lead to sun block losing its effectiveness. It is also important to know that use of sun block with SPF does not protect us from harmful rays getting through to damage the skin. Just because your skin is not burning, doesn’t mean that you are not still causing damage to your skin. Adding additional pieces of clothing such as wide brimmed hats, SPF clothing, staying in the shade or using an umbrella will also help protect your skin.

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Filed Under: Top Menu Tagged With: health, healthy skin, SPF, sun burn, sun protection

Superfoods

Superfoods are food which are extremely nutrient dense and give you the biggest bang for your buck compared to other foods. They contain amazing medicinal properties that they have been used in different cultures for thousands of years for healing, for endurance, for vibrant health, and for their anti-aging characteristics.Although all fruits and vegetables contain vitamins and nutrients, some contain far higher amounts of these natural properties. These foods have become known as superfoods. Three major benefits are jam packed in all superfoods are antioxidants, nutrients, and fiber.

One thing that all superfoods have in common is that they are not processed foods. They are whole foods that you consume in their natural state. More and more people are realizing that some diseases and illnesses are being caused by the increased amount of processed foods we are consuming. The processed foods contain too much sugar, high-fructose corn syrup and salt. Many superfoods have been shown to help the body fight inflammation diseases like arthritis, heart disease, a buildup of bad cholesterol, and premature signs of aging.

The following are some of the greatest superfoods:

Hemp Seeds Hemp Protein Soy
Bee Pollen Wild Honey Legumes
Maca Powder Spirulina Water
Blue Green Algae Chlorella Salmon
Sprouts Wheat Grass Green Tea
Barley Grass Dulse Psyllium
Kelp Goji Berries Oatmeal
Cacao Beans Avocado Flax Seed
Coconut and Coconut Oil Acai Berries Royal Jelly
Mangosteen
Spinach Agave Nectar Blueberries
Garlic

A great example of a superfood is avocado. Avocados are easy to find and incorporate into your diet. Some amazing facts about this superfood include that 75% of its calories consist of good monosaturated fat, it contains 60% more potassium than the average banana and also contains a lot of vitamins B, E and K. Avocado is also a great source of fiber. Eating a lot of avocado has shown to be beneficial for cholesterol levels in the blood.

Top 10 Reasons for Including Superfoods into your Diet:

Adds the nutrients to your body that it requires.
Superfoods could be less expensive than refined packaged food. Go natural!
They are colourful, tasty and full of texture leaving you feeling more satisfied.
Eating superfoods means a healthy body with a more alkaline pH.
Aids in weight loss by being more nutrient dense.
It adds to a balanced diet, reducing cravings and bingeing.
Superfoods are low in fat and help with calorie counts.
Superfood contain high fiber content.
Superfoods combine phytonutrients – vitamins and minerals, antioxidants and adaptogens vital for health.
Superfoods boost your immune system and help fight off disease and infection.

An easy way to make sure that you are picking and eating healthy natural superfoods is by sticking to the outside aisles at the grocery store. Many of these items are found in the produce section. You can also visit farmers markets and health food stores where they are sure to stock all the best superfoods. Talk to your trainer about adding more superfoods to your diet today!

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Filed Under: Top Menu Tagged With: diet, health, health food, nutrients, superfoods

Magnesium

After oxygen, water and basic food, magnesium may be the most important element needed by our bodies. It is vital for heart health, bone health, mental function and the overall body. It is often an element that is deficient in our bodies as well.Lack of magnesium may put your heart and your overall health at significant risk and that magnesium deficiency may be linked to cognitive dysfunction and mental decline.

Magnesium is one of the most important minerals in our body. It regulates calcium, potassium and sodium in our systems. It also activates over 300 different biochemical reactions necessary for the body to function properly. And, contrary to popular misconceptions, it is magnesium that is actually most important in building strong bones and preventing bone loss.

Called the “The Forgotten Mineral” and the “5-Cent Miracle Tablet” by researchers, magnesium is a muscle relaxant and low magnesium intake is associated with muscle spasm, tremors and convulsions. Magnesium protects against heart disease and heart attacks, high blood pressure and stroke, type II diabetes and much more.

It has been reported that adequate amounts of this mineral in the population at large would greatly diminish the incidence of kidney stones, calcified mitral heart valve, premenstrual tension, constipation, miscarriages, stillbirths, strokes, diabetes, thyroid failure, asthma, chronic eyelid twitch, brittle bones, chronic migraines, muscle spasms and anxiety reactions.

Magnesium deficiency has also been associated with the following:

Insomnia and other sleep-disorders
Body-tension
Muscle tension, cramps and spasms
Headaches
Irregular-heartbeat
High blood pressure
PMS
Backaches
Constipation
Kidney stones
Osteoporosis
Accelerated aging
Depression
Anxiety and irritability

What can we eat naturally to obtain magnesium? Here’s a list of food that contains good amounts of magnesium:

Pumpkin and squash seeds
Brazil nuts, soybeans, pine nuts, almonds
Bran cereal
Quinoa
Spinach
Buckwheat flour, Oat bran
White beans
Pollock, walleye

Magnesium is also a powerful antioxidant that keeps cell membranes flexible and protected against the onslaught of cancer-causing free radicals. Since our increased consumption of processed foods, fast foods, and our depleted soils, there has been a steady increase in mineral deficiencies. Magnesium is the fourth most abundant mineral found in the body and is essential for good health. It is mostly found in the bones, teeth and red blood cells (approximately 50%). The other half is largely found inside cells of body tissues and organs. Only 1% of magnesium is found in blood. The body takes magnesium from the diet and excretes the excess through urine and stool. A balanced diet contains enough magnesium for the body’s functional requirements. There are many benefits to magnesium in our diet. Be sure to talk with your trainer to make sure you fit it into your diet safely.

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Filed Under: Top Menu Tagged With: body function, diet, health, magnesium, nutrition

HIIT Workouts

High-intensity interval training, or HIIT is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4 to 30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

Don’t expect this short workout to be a walk in the park. It is very intense if done right and because of its intense nature it will have you burning fat throughout the day long after you finished the routine.

A session of HIIT often consists of a warm up period, followed by 3 to 10 repetitions of high intensity exercise, separated by medium intensity exercise for recovery, and ending with a period of cool down exercise. The high-intensity portion of the workout should be done at near maximum intensity.

High-intensity interval training is a versatile type of training program because you can include a wide range of activities with it. Treadmill, jump rope, sprint exercises can be turned into a great routine. An activity that utilizes the largest muscle groups in the body provides the most benefit since high intensity taps the energy sources found there.

Those on the road to weight loss can benefit most from this anaerobic routine. Not only does it prevent you from hitting a plateau, it keeps your workout routines challenging and interesting. There are different kinds of HIIT programs that suit the varying fitness levels of each individual. These are: 1) the 30-second interval workout, 2) the 60-second interval workout, 3) Tabata training and 4) Body for Life HIIT programs mentioned below, sufficient warm ups and cool downs are a must.

The 30-second interval training workout is the most recommended for beginners. For starters, you can begin by doing 30-second sprints followed by 90 seconds of rest for 6 sets. Push your body even at the beginning so that you feel that the last few seconds seem impossibly hard.

If you want to a direct fat burning workout, the 60-second interval training workout is highly recommended since it will exhaust your muscles of whatever stored energy they have.

The Tabata HIIT is by far the most unique and yet the most effective, comparable to the muscular endurance built by 45 minutes of normal cardio training. The whole workout only lasts 4 minutes. This makes the Tabata workout not only ideal for weight loss but also for improving your performance in any aerobic or anaerobic sport.

The Body for Life HIIT program is composed of four sets of increasing intervals with each interval lasting one minute long. Each set is four minutes long. Intensity is a major factor in this particular HIIT program. Start this workout at an intensity of 6 out of 10 which can be likened to a fast jog. Heighten your intensity so that each set excluding the last set, with the intensity of 9. At the last set, extend the set by one full minute going for an intensity of 10 such that you feel your energy reserves have already been depleted. At this time, go back up to full pace and hold there for as long as possible even if by this time it’s next to impossible to do so.

Sprints are one of the most commonly used exercises in a training program. If you happen to have a preexisting injury that might be strained by a particular program, you can find other exercises that would be more suited for your condition. Make sure your trainer knows your limitations so they can set up a program that is suitable for your capabilities.

A HIIT workout without anything else is not a complete regime, this is only a small part of your weekly exercise routine. HIIT workouts can be done 2-3 times a week on a non weightlifting day. You also need to make sure that you have the energy needed to sustain your routine for that particular day by eating healthy an hour before your exercise.

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Filed Under: Top Menu Tagged With: exercise, high intensity training, HIIT, Interval training, workout

Walking – A Fitness Booster

Walking is an incredible form of exercise which can be carried out by most people. It’s a low impact workout which carries a very low risk of injury. It is an activity that can easily be added to your current workout routine or a way to get started on the path to reach your workout goals.Walking regularly will keep you physically healthy. Fitness experts and physicians agree that even a short walk can do wonders for the human body. It can strengthen the cardiovascular system by exercising the heart, and it reduces blood pressure and increases circulation. It is reasonably aerobic (increases your oxygen intake and lung capacity) and of course is low impact – it’s easy on the feet, ankles and knees. Regular walking strengthens your muscular and skeletal systems and reduces the likelihood of arthritis and other bone and muscle disorders that come with aging. It helps lower the bad cholesterol and increase the good, and it decreases the risk of developing type II diabetes. Walking for fitness can also help you lose weight.

Walking is also good for your mental health. It is known to improve your mood and decrease stress levels. That effect alone is priceless in today’s world, and those benefits multiply because lower stress and better mood make your body healthier as well. The simple act of walking increases your energy and slows the aging process.

If you’ve added walking to your exercise routine for awhile, you may want to try adding a little weight to your walk. Try adding ankle weights and/or compact hand weights. The additional weight will create more resistance during your walk to burn more. Just make sure you start off very light, especially around the ankles.

You can also try to change up your routine by adding some exercises within your walk. After walking for 15 minutes you can stop and stretch for 5 minutes along the wall. Throw in some jumping jacks or push-ups to keep your blood moving. If you can carry a jump rope with you, you can stop in the middle of your walk for a jump rope session that is high-intensity and great for your heart.

Modify your route to keep things fresh. Adding hills to your walk will help you burn more calories than flat terrain. You can also try different surfaces, pavement, trails or the beach. Walking in sand will increase the amount of calories burned by 50%. That can help with faster weight loss, or help if you’ve hit a plateau.

With all the benefits of this easy exercise there is no reason to not get out and start walking today. Remember to also pay attention to your diet. Exercise helps, but only when it’s combined with a sensible diet will you see the results you want. Like all exercise routines, make sure you stay hydrated when walking. Carry a water bottle with you and fill up when needed. Talk to your trainer about the best walking routine for you.

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Filed Under: Top Menu Tagged With: exercise, fitness, walking, weight loss, workout