Each year, between 5 and 20 percent of Americans will get the flu, on average around 200,000 are hospitalized due to flu-related complications. The best way to protect yourself from influenza is to get the flu vaccine, but there are other measures you can take to reduce your chances of getting colds or the flu.

Strengthen your Body’s Defenses

Keeping your immune system in tip-top condition will reduce your chance of catching colds or the flu. Should you become infected, a healthy immune system will lessen the severity of your symptoms. Eating a nutritious diet is the best way to keep your immune system strong. This means eating plenty of lean protein and at least five servings of fruit and vegetables every day. You can give it an extra boost by taking a vitamin or probiotic supplement.

Eliminate Germs

You can significantly cut down your risk on catching colds or flu by washing your hands often, particularly after blowing your nose, sneezing, coughing, if you have been close to someone who is sick, and before you prepare or eat food. Use tissues to capture sneezes and coughs then through them away after using them.

Stay Active

Exercise strengthens your body and your immune system. By just taking a brisk 20 minute walk each day, you can increase the activity of white blood cells which fight infection.

Avoid Stress

High stress levels will compromise your immune system and make you more vulnerable to colds and flu. If you are going through  a stressful period in your life, try to incorporate some relaxation techniques into your daily routine. Yoga, tai chi, meditation, and progressive relaxation exercises are good ways of eliminating stress. Make sure you get plenty of sleep. You should aim for seven or eight hours sleep each night.

Here's to your wellness,

Food addiction is a real disorder that affects more people than you may realize. People suffering from this disorder think about food constantly, have trouble stopping themselves from eating, and may often binge large quantities of food at one time. Beating a food addiction isn’t always easy but there are steps you can take to conquer your unhealthy desire for food.

Recognizing the Problem

If you are concerned about your eating habits but uncertain if you have a food addiction you can take a self-assessment test that will help you understand your relationship to food. If you feel that you do have a food addiction talk to your doctor. 

Process of Elimination

Take a look at the foods you eat and gradually eliminate items that are high in sugar, saturated fat and sodium. Little by little your body will stop craving these food items so often. Add healthier foods to you diet like fresh fruit and vegetables.

Portion Control

If you are used to eating a large quantity of food at one sitting, start to reduce the size of your portions. This way your body will begin to stop expecting so much food and you will be able to assess your true level of hunger.

Non-food Rewards

Treat yourself for making progress with your addiction recovery, but not with food. Instead buy yourself a new outfit or take a mini-vacation. This will help to break your association of food as a reward.

Stay Active

Adding exercise to your daily routine will not only help you get in shape it will also help to take your mind off food. Social activities can also help to replace you preoccupation with eating and increase your sense of well-being.

Mind Control

If you find it difficult to stop thinking about food, do some simple tasks to shift your focus, like washing laundry, reading a book or working in the garden. Each time you distract yourself from thoughts of food you are gaining more control over your addiction.

Seek Support

If you are struggling to beat your food addiction, it may help to join a support group. You can find information about support groups in your area online or by asking your doctor. Taking to other people with the same problem will help you feel less isolated and may strengthen your determination to overcome the disorder.

Here's to your wellness,

Most people have been on some kind of a diet during their life. Whether the goal was to lose a large amount for an upcoming special occasion or 5-10 pounds, one thing these diets all had in common was food deprivation. And, more significantly, these diets were also meant to be temporary.

A change to a healthy lifestyle, which includes a change in what you eat as well as adding regular exercise to your regime, can transform every aspect of your life. To ask the question “Why eat healthy?” I answer with another question “How can you not eat healthy?” Food is essential for life, but not just any food. Processed, convenience or fast food acts like a poison in our bodies, preventing even the most basic functions from taking place. For example, good food such as fiber rich vegetables provide nutrients to the digestive system, help move other foods through and keep our system regular. However, caffeine can act like a toxin to the digestive system, leeching the nutrients and can cause diarrhea in some people and constipation in others.

Eating a diet free of sugar can lead to Type II Diabetes, a condition rising at alarming rates. Sugars found in unhealthy carbohydrates and soda increase the blood glucose in the circulatory system. We do need some glucose for energy but we can get that from our healthy fruits and vegetables. The overabundance of glucose leads to insulin resistance, which causes diabetes. Insulin is a hormone that unlocks the cell’s ability to absorb glucose from the bloodstream, however cells that become resistant can no longer absorb glucose, which remains in the bloodstream. Glucose levels increase without any regulation. Type II Diabetes is a very difficult disease to manage but is easily preventable with a healthy diet.

Think of eating healthy foods as your investment in low cost preventative care medicine. Numerous studies have proven that a diet high in fiber and fresh fruits and vegetables are the best ways we can prevent heart disease, high cholesterol, high blood pressure as well as certain types of cancer. If you have children, you will be saving another generation through your example. Healthy eating is a great way to prevent obesity or maintain weight.

A few other benefits might be especially meaningful to you. Healthy foods may cure you of tiredness and depression, especially if you have been eating too much fast food. You’ll notice you have more energy and focus. You can also look forward to looking great, with glowing skin, glossy hair and strong nails, all due to your increase in essential fatty acids.

It’s understandable that on a hectic day, it’s easy to stop for fast food with a car full of kids. As long as you try to limit those trips, and learn to get creative with slow cookers or premade, prefrozen home cooked meals, you and your family will enjoy the benefits of healthy, nutrient-rich foods.

Here's to your wellness,

Many people come to this site in order to learn how to get healthier, but it is also important to discover ways to looks good. Many of tips here serve as reminders to stop bad habits and hopefully, get you back on track to healthy, rejuvenated skin. While studies show 50% of how you age is genetically predetermined, the other 50% is determined by lifestyle choices, which means we can make meaningful changes.         

Every dermatologist agrees that all of us are not using enough sunscreen. Whether it is sunny, cloudy, rainy or snowy, you should use a broad-spectrum sunscreen that blocks both types of UV rays, UVA and UVB, and has an SPF of at least 30. It’s also a good idea to keep a tube of sunscreen in the care for you and your passengers.

Keeping your face clean is important for everyone, but especially for women over 40 who may begin to experience acne-causing hormone. A mild all-over acne fighting cleanser can help avoid breakouts, which can also be triggered by stress. Avoid spot treating a pimple as this cause the area to redden and dry out, two things that age the skin and leave permanent dark spots. Wash your face every night before bed to remove cosmetics and cleanse your pores.

The best anti-aging gift you can give yourself is eight hours of sleep. No Superfood in the world can replace the healing that occurs during this time when your body’s stress hormones drop (a decreased stress level lowers the chance of a breakout) and cells throughout your body repair and rejuvenate. Sleep deprivation interferes with this process; look in the mirror at the puffy black under eye circles to get an idea of how sleep deprivation affects our face.

One of the best ways to tell someone’s “real age” despite cosmetic surgery or botox is by looking at their hands and neck, whose delicate skin show age if you do not keep the neck and hands moisturized. Both areas consist of thin delicate skin that is easily prone to dryness, dark spots and loss of firmness. Take care of these areas by using a rich face cream, a habit you should begin early and will be rewarded by the many compliments you receive as you gracefully age.

Here's to your wellness,

Looking for ways to get fabulous abs? Whether it’s time for swimsuit season or making the rounds at the holiday parties, having great abs is a top fitness priority. Unlike the past when the plan of attack was endless abdominal exercises, today’s trainers say that abs workouts should be no more than 12 minutes, three times a week in order to give the muscles time for rest and recover, necessary for progress to occur. Trainers also emphasize that abs work should include core exercises to help improve strength, flexibility and balance.

Reducing overall fat level is the most significant step in getting those fabulous abs. Few debate whether fat reduction or muscle building is more important; both must be done in concert.  Part of your workout must include intense cardio exercise such as running, biking, dancing or HIIT (High Intensity Interval Training). Interval training is gaining in popularity because it offers variety. It can be done anywhere with a combination of your favorite types of workouts and is an efficient fat burner.  In addition to cardio, you need have a full body weight training routine, though lifting heavy weights is not necessary. When your muscle percentage increases, your body becomes a more effective calorie burner – even at rest. Cardio and weights compliment each other because cardio alone can cause muscle loss and weight training without cardio can lead to inflexibility and bulkiness.

Because you will be burning so many calories and building muscles, you need to eat nutritionally; skipping meals will only slow down your metabolism. You keep your energy and blood sugar levels constant; eat 5-6 small meals spaced out about between 3 hours, with each mini-meal consisting of fruits, vegetables and a lean protein. Breakfast should be the biggest meal and dinner should resemble a snack. Avoid eating after your last meal. If you need to add a meal, don’t deprive yourself; nonfat, unsweetened Greek yogurt with blueberries will fill you up. Because you are training so hard, it’s also essential you take all your vitamins and nutrient supplements.

Some of the key exercises for your abs are very familiar: crunches, sit-ups, core exercises and leg lifts. You can focus on two or more exercises one day and work the others the next, alternating so you give the different muscle groups in your stomach recovery time. Increase intensity by adding weights, using a lightweight medicine ball or positioning yourself on an incline bench to make a sit-up more challenging.

Before you start your Fabulous Abs program, decide on a specific goal – the amount of pounds to lose, a time frame, even a picture of an Olympic athlete whose abs you admire - so on those days when you get frustrated, want to skip your workout and eat the frozen cheesecake your mother left in the freezer, you can visualize yourself achieving that goal – and into your workout gear!

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You probably remember your high school science teacher telling you that your body is made up of 60-75% body weight and thinking, “No way!”  Are we really just walking sacks of water? I hope you answered “yes” to that question on your midterm because the majority of our physiology is water.  Keeping that high percentage of water in our bodies, or maintaining hydration, is essential.  Equally important is not allowing our bodies to become depleted of water, or become dehydrated.

The three main reasons we need to be properly hydrated are 1) to regulate body temperature, 2) to lubricate joints and 3) to transport nutrients and waste throughout the body. Water is involved in every system of your body, including maintaining homeostasis. In other words, water is in the control tower, making sure the body is running smoothly and on the lookout for problems such as a buildup of toxins or chemicals which are destructive at the cellular level. Without proper hydration, essential functions like digestion and absorption of nutrients and minerals will not function at ideal levels. Water is also the conductor of biochemical and electrochemical activity and can monitor reactions such as neurotransmitter activity to make sure it is working effectively.

Hydration is the most underrated, yet water is the most essential compound the human being needs to survive.  A person can live quite a while without food, but only approximately 72 hours without water. To maintain proper hydration, you should drink a gallon of water a day or 8 glasses of 8 oz cups of water. While that sounds like a lot, think back to what you had to drink today: 2 or 3 cups of coffee in the morning; a large soft drink for lunch, followed by a jumbo energy drink in the afternoon; another soda or a fruit flavored drink with dinner and few beers or glasses of wine in the evening. While none of those drinks in moderation will dehydrate you, by examining how much liquid you currently consume, it’s easy to see where water can be substituted. Another good recommendation is to lower your consumption of caffeine and alcohol. Both are diuretics which will increase your urine output and cause dehydration. If you feel thirsty, most likely you are already dehydrated. Your goal should be to drink water continuously throughout the day.

Most athletes, amateur and professional, know that hydration is the centerpiece to proper training. During exercise or exertion, the muscles generate heat causing us to sweat. Sweat must be replenished with a hydrating liquid. Even losing as little as 2% of your body weight through sweating can decrease blood volume enough to force the heart to work harder to circulate blood, causing cramping, dizziness, fatigue, heat exhaustion and heat stroke. For individuals exercising for fitness Water is literally involved in every system of your body, including maintaining homeostasis. In other words, water is in the control tower, making sure the body is running smoothly and on the lookout for problems such as buildup of toxins or chemicals, which are destructive at the cellular level., water is ideal for hydration. For performance and competitive athletes, sports drinks that contain electrolytes and a mix of minerals including sodium, are necessary when pushing the body to extremes, especially in high temperatures and high altitudes.

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A cardiovascular workout is any activity that raises your heart.  Regular cardiovascular workouts can change our physiology. For example, we pump oxygen with less effort, requiring fewer heartbeats. The muscles receive an increase in blood supply, which gives us more endurance, stamina and helps our body work more efficiently. As we engage in cardiovascular exercise, endorphins are released - those neurotransmitters that make us feel happy and social after our workout. Endorphins are the body’s painkillers that help regulate mood; this outflow of endorphins helps decrease stress, anxiety and depression.

Numerous studies have proven cardiovascular exercises ability to reduce the chances for several diseases when paired with weight gain, such as heart disease, stroke, diabetes and forms of cancer. In 1986, the New England Journal of Medicine published research that definitively linked exercise with an increased life span. One example in how exercise improves our physiology is by stimulating the growth of tiny blood vessels called capillaries in muscles. In turn, the body increases oxygen delivery to the muscle, making it more efficient not only as a muscle but to remove waste products such as lactic acid. Lactic acid buildup is responsible for your muscle cramps, “charley horses” and even chronic back pain.

On the negative, many cardiovascular exercises are high impact and the cost can include stress fractures, plantar fasciitis, dehydration, heel spurs and strained Achilles heel and calves. You may also be vulnerable to knee, ankle and joint injuries. One of the most important things you can do is go to a specialty shoe store (the best seem to be for serious runners) to make sure your feet are in the right shoes.

Weight, or strength training, offers a lot as a workout. It is goal oriented and, with consistency, your hard work will not only pay off, you’ll be able to show it off very soon. Strength training also boosts your muscles’ stamina and is an excellent way to prevent osteoporosis at any age. Despite common beliefs, strength training can help you lose weight faster and more effectively than cardiovascular exercise. With a healthy diet, in a year you may at first only see a loss of 8-10 pounds when strength training compared to the 10-12 lost pounds of your cardiovascular counterpart. However, over that year, you will burn an extra 120 calories a day regardless of what you eat or do, resulting in an extra 10-pound loss.

Beginners should start out on machines to build up their strength before they move to free-weights. It’s very important is you are a beginner to get some guidance. Trainers at gyms are helpful and can give advice which machines or exercises to avoid based on past injuries. Once you move to free weights, the natural range of body movements guides the movement of the weights. Stamina and strength grow at an incredible speed. There are an unlimited variety of exercises and reaching goals is an excellent confidence builder. Weights are also excellent for injury rehab.

In conclusion … Cardio vs. Weights: Some cardio for heart health with a few days in the gym to build strength and improve my bone mass.

Here's to your wellness,

In short, the answer to the title question is YES, supplements absolutely work and this post will illustrate some of the most popular ways we use supplements. In my next post, I will specifically cover the relationship between supplements and an alkaline diet in detail. For this post I want to provide some background information about supplements, including defining what a supplement is and how it works in the body and how they are most commonly used.

Supplements are over the counter, non-prescription tools used to add to add or “supplement” a healthy diet. They include vitamins, minerals, herbs, botanicals, prebiotics, probiotics, athletic performance supplements and weight loss aids. In addition to being made from actual vitamins and minerals, supplements are produced from leaves, seeds, roots, berries, stems, flowers as well as ingredients such as ginseng and garlic. Other supplements come from oils, amino acids, glandular extracts, hormones and amino acids as well as other organic ingredients. Approximately ½ of all Americans take at least one type of supplement in the form of pills, powders, capsules, extracts and even items such as protein bars.

Most supplements, for example vitamins, work by building up a surplus in the body. For example, Biotin, a member of the B vitamins, assists in the maintenance of hair, skin and nails and is usually bundled with other “beauty vitamins” such as lycopene and Vitamin E, to name a few. A deficiency in Biotin can lead to scaly skin, hair loss and brittle nails and using this supplement along can help correct this deficiency However, don’t expect to see any changes after only a few days of taking your supplements; while it varies for each supplement and each person, it can take weeks to months to see or feel improvements. Newly introduced nutrients must pass through the harsh conditions of the digestive system and be absorbed into the blood where they are stored until there is a surplus. Once this surplus stored to overcapacity, the nutrients will get sent where they are needed.

While supplements are very helpful for individuals whose nutrition has been compromised, such as the elderly, chronically ill or immuno-compromised, they are also useful tools for anyone seeking an optimal level of health and fitness. They can boost the immune system, stabilize mood and improve general body functions. Certain key vitamins assist in forming bone and other body tissues as well as regulating body metabolism. Antioxidants protect cells by destroying potentially dangerous free radicals. Mineral supplementation works to improve the body’s ability in basic bone formation as well as maintaining normal function of the cardiac and digestive system.

While the multivitamin remains a popular product, the use of bundling specific nutrients in order to target certain health issues is no longer just in the health food aisle but in your doctor’s prescription as a tool to heal ailments from mental health issues to irritable bowel syndrome.  As consumers, many of us are familiar the bundled supplements used by athletes to help build muscle mass and reduce fatigue. Equally familiar are the joint health supplements glucosamine and chondroitin. For most of us, specialized supplements can give us the greatest benefits to fit our needs.

Here's to your wellness,

Everyone wants to be healthy, and most people have at least a vague idea of how to get that way. But if you ask ten people what “good health” means to them, you’re likely to get ten different answers: to the 20-year-old marathon runner, pounding out a hundred injury-free miles every week is what good health is all about; to the middle-aged office worker, it’s hitting that elusive target weight after 18 months of aerobics classes; to the breast cancer survivor who’s trying to maintain an optimal internal pH, it’s getting seven servings of fresh vegetables and sprouts in her diet each day.

Although their expectations may differ, these individuals have one thing in common: they all have a goal.

Let’s face it: humans are goal-oriented. Put a reasonable and interesting objective out there on the horizon somewhere, and most people will feel compelled to reach it. About thirty years ago, with this “goal-orientedness” in mind (and faced with the realization that most Americans are not as healthy as they should be), the US Department of Health and Human Services launched its Healthy People initiative. Each decade since its inception, Healthy People’s expert panel has revamped its agenda of population-based objectives – from preventing arthritis to providing universal vision care – in an effort to improve the nation’s overall health. Unfortunately, the Healthy People initiative has been a bit less effective than its founders hoped it would be. In large part, this is due to the sheer volume of the program. After all, its latest incarnation, Healthy People 2020, includes nearly 600 objectives and more than 1,300 measures – enough to dampen the enthusiasm of even the most zealous health nut.

As laudable as our government’s intentions are, it’s pretty clear that the ultimate responsibility for our wellbeing rests in our own hands. It’s equally clear that most people aren’t able or willing to address more than one or two health-related issues at a time. So, in order to set your feet firmly on the path to better health, start with a small, attainable goal and commit yourself to this objective until it is realized:

If you smoke, choose a quit date…and stick with it.

If you’re sedentary, start exercising (a walk is all it takes). Then stick with it.

If you eat too much sugar, eliminate desserts or sweetened beverages from your diet…and stick with it.

If you need to cut back on salt (as most Americans do), remove the saltshaker from your table and use other spices when you cook your meals. Then (you guessed it) stick with it.

Health goals are like any other worthwhile objective. Once they have been attained and practiced for a while, they become habit. And as soon as one health goal becomes a habit, you can tackle the next one! 


Here's to your wellness,

Are you struggling to remember things that happened just a few days ago? Have you been late for appointments recently? Are you finding it difficult to concentrate at work? If this sounds familiar then you may need to boost your daily nutrition with a natural supplement that can help to improve your mental clarity.

Your brain needs a regimen of balanced nutrition every day to maintain optimal performance. When this need is not met, you will soon begin to notice that your memory, concentration and ability to cope with stress are soon impaired. There are a number of natural supplements you can use to get your brain back on track.

COQ10

Coenzyme Q10 is a very potent antioxidant that combats the damaging effects of free radicals. It plays a vital role in generating energy within the human body and can actually improve the energy levels of brain cells. This supplement may also help reduce the risk of degenerative brain disorders such as Alzheimer’s disease.

Green Tea Extract

Organic compounds extracted from green tea can actually help generate new brain cells as well as improve memory and increase spatial learning. The chemical responsible for these actions is known as epigallocatechin-3 gallate (EGCG), and is a powerful antioxidant.

Curcumin

Curcumin is an active chemical extracted from the Indian spice turmeric. As well as having anti-aging, anti-cancer and anti-inflammatory benefits, curcumin can also improve brain function. This is mainly because of its antioxidant properties. Although antioxidants cannot prevent free radicals from causing damage to the brain, they can help the brain to repair itself more effectively.

Ginkgo Biloba

Ginkgo biloba extract comes from the leaves of the world’s oldest tree. It helps to improve the circulation of blood to the brain, which in turn increases memory function and concentration. It also strengthens the body against free radical damage.

Acetyl-L-Carnitine

Acetyl-L-Carnitine is an amino acid that has the ability to pass through the blood-brain barrier. This means it can easily get into the blood that is circulating through the brain, where it acts as a potent antioxidant. Acetyl-L-Carnitine supplements can give the brain an energy boost, helping you focus and improving your memory. This supplement may also help your body deal with high levels of stress.

Here's to your wellness,

If you are following an alkaline diet, you may be wondering why you need further supplements. This is an important question because the answer will help you understand how to obtain optimal health. Whether you are eating a 60/40 or 80/20 alkaline diet (you will recall that these numbers represents the ratio of alkaline to acid or acidifying foods), there are certain nutrients that are difficult to get from food alone. In many cases, you would have to eat extreme amounts of raw vegetables which, while possible, can be hard for your digestive system to process. Thus, some specialized supplements are recommended. Here are five that we recommend and offer as part of our program:

1. pHion Alkaline Minerals

You are probably already familiar with these minerals - Calcium, Potassium, Magnesium, Manganese and Iron – which help accelerate the process of deacidification in the body tissues which help the body maintain normal functioning.

2.  pHion Green Superfood Powder and Capsules

A Green Drink contains over thirty alkalizing ingredients to help bridge any gaps in your diet. This is especially helpful for individuals who are just beginning their alkaline diet and are not used to eat large volumes of fresh fruits and vegetables.

3. Antioxidants (pHion Berry Supplement)

It is difficult to eat enough of the specific antioxidant foods consistency to get ideal effects, thus a supplement is a great tool. Antioxidants neutralize free radicals, which are believed to cause harm at the cellular level leading to diverse health hazards such as premature aging of the skin and cancer.

4. Prebiotic Fiber (pHion Prebiotic Fiber)

This supplement is one of the two digestive enzyme supplements that is excellent for anyone with mild stomach irritation, irritation caused by acidity, irritable bowel syndrome and anyone who wants a healthy digestive system. Both prebiotic fiber and probiotics are staples in both alternative and traditional medical treatments of gastro-intestinal disorders. It is possible to create prebiotic fiber in your digestive system by eating starchy or large quantities of raw vegetables, however you must continue this regime, which is especially difficult if your stomach is already in distress. Prebiotic fiber supplements, made up of beneficial soluble and insoluble fiber, increase intestinal health by assisting in the body’s natural defenses.

5. Probiotics (pHion Probiotic Blend)

The better known of the digestive supplements, probiotics are multifunctional. Not only are they able to balance the pH of the digestive system, they also help manage the “good” and “bad” microorganisms in our stomach. Within our stomach, colonies of potentially dangerous bacteria, such as Escherichia coli, share space with helpful bacteria that assist in activities such as digesting food. Probiotics help maintain this delicate balance by acting as food for the beneficial bacteria and aggressively combat unhealthy bacteria. Specific live organisms like Lactobacillus acidophilus, such as those found in live culture yogurts, are found in probiotics and ensure the population of potentially destructive microorganisms remains inactive.

By combining these supplements with a healthy diet and a consistent exercise routine, you will be on your way to a healthier lifestyle.

Here's to your wellness,

Are you feeling burned out from your fitness program? Does your diet leave you feeling sluggish and unfulfilled? Do you need to lower your stress levels? If you answered yes then you should consider a holistic health and fitness program. This type of program is not only the best way to achieve optimal health and fitness benefits, it’s the only way. Your success depends on the correct balance of fitness training, weight management, nutrition and stress management. There are a number of key factors to integrating your health and fitness, here’s a run down on what you need to consider.

The Benefits of a Personal Trainer

Having a personal trainer is more beneficial than working out alone. The number one advantage is that she will help you design an individualized program to suit your needs. Whether you are a fitness fanatic who is looking for a stimulating new workout or a newbie to exercise, this will work in your favor. A personal trainer will also keep you motivated and help you avoid burn-out. Mental and physical burn-out occurs when your exercise regime is no longer fun. Together with your trainer, you will work out a program that suits your own pace and sets realistic goals, this also ensures your physical safety so you don’t have to have weeks away from the gym with pulled muscles.

Nourishing Nutrition Counseling

The next step is to find a dietician or nutrition counselor who can help you put together a diet plan that will ensure you get all
the daily nutrients you need and to maintain a healthy weight. Without proper nutrition you will not have enough energy to make it through the day, you will have problems concentrating and you will be more susceptible to illness. Your personal counselor will assess your dietary needs in relation to your health needs and your exercise regime. She will help you to set achievable goals and to maintain them, so you can ditch the dashboard dinners and junk food and learn how to put together a healthy meal. Most nutritional counselors will also give you advice on nutritional supplements to improve your overall health.

Stress Management is A Must

If piles of things-to-do are springing up in every corner of your life and you’re feeling that there are too few hours in a day, you are suffering from stress. It’s a common problem and it can also be a killer. Stress doesn’t have to be your enemy. In moderate amounts, eustress (the beneficial kind) can boost your performance and productivity. But if you’re clenching your teeth till your face aches then you’re suffering from distress and you need some relief. Exercise and a balanced diet will help but you may also want to consider other options to enhance your lifestyle. Massage is wonderful for stress relief and it shouldn’t be too difficult for you to find a qualified practitioner near you. There are different types of massage to choose from including Swedish, which helps to reduce stress and increase blood circulation to the muscles and joints, hot stone massage, which soothes tension hotspots and aromatherapy massage, which is relaxing and mood enhancing.

Weight Loss Consultants

If weight loss is a specific goal in your integrated health program then you may want to consider a weight loss consultant. She will advise you on how to stick to a healthy diet with manageable weight loss goals. If you are not in good shape and you want to a more radical weight loss and fitness program you could check in at your local boot camp. Fitness boot camps offer small group workouts with all the benefits of a personal trainer and can lower your weight and improve your energy and fitness levels in no time.

Training for a Specific Sport

If going to the gym is not your scene or you’re looking for a sport that is more focused or challenging there are plenty of classes out there with professional trainers. Whether you want a relaxing weekly yoga class to improve your flexibility and reduce stress, or you prefer the fast paced challenge of a martial art, you are sure to find something. Group classes can easily be included in your total integrated health program and will not only improve your fitness but can also help to keep you motivated.

There are many benefits to holistic health and fitness program. Within as little as two months you will begin to notice increased strength, improved endurance and performance, better flexibility, improve joint mobility, healthy weight loss, muscle tone and reduced stress. Once you’re on the road to total health you’ll never look back.

Here's to your wellness,

Fitness trends tend to vary from year to year especially for women. Since the beginning of 2012 we have seen a number of fitness fads come and go. Here is a rundown on the more enduring beneficial health trends this year.

Functional Fitness

Functional fitness is a buzzword at the gym these days and it’s not surprising. This trend uses strength training to improve posture and balance as well as increase flexibility. The training method centers on using your body using real-life movements and activities rather than focusing on gym machines. This makes functional fitness a perfect fitness regime for more mature women.

Zumba

Zumba is a fun and effective fitness system that is currently very popular among women. It is a dance-fitness program that was developed by professional dancer and choreographer Alberto Perez over a decade ago. Zumba is a fast-paced combination of aerobic and dance elements incorporating a variety of styles including salsa, merengue, hip-hop, samba and belly dancing moves. Around 14 million people throughout the world take weekly Zumba classes in more than 140 countries.

Barre Fitness

Barre offers an invigorating workout that will tone your whole body. A one-hour Barre session comprises a combination of Pilates, ballet and strength training using a ballet barre. This regime provides a surprisingly intense workout session that strengthens and sculpts your body along to the latest music.

Spinning

Spinning is a fitness trend that has been around for a few years, but continues to grow in popularity. This form of indoor cycling is a very efficient way to get a fun, vigorous workout that will burn those calories and tone your muscles. Spinning classes take place in  a gym or fitness studio with music and video to enhance the experience. The session usually lasts for an hour, during which time you will be guided through several different workout stages including a warm-up, a fast tack, a climbing stage and a cool down.

Try one or a few of these trends and see how it works for you. Whichever trend you choose you are sure to burn some calories, tone your muscles and have great fun staying in shape.

Here's to your wellness,