1. The most important thing you can do to keep your immune system healthy is to maintain and
achieve a healthy lifestyle. Please visit http://healthylifeclub.org/ for more healthy living
information.
Table Of Contents
Choose From Different Styles Of Exercise Routines ............................................................................ 2
Fitness Routines: Choosing One That Suits Your Lifestyle ................................................................. 3
Benefits of Getting at Least 30 Minutes Daily Activity and Movement............................................... 4
Exercise And Pain Management ............................................................................................................. 5
Breathing Techniques For Healthier Exercise ....................................................................................... 6
Getting Started: The Physical Fitness Fundamentals .......................................................................... 7
Is Water Aerobics Right For You? ........................................................................................................... 9
Fitness And Exercise Equipment: From Small To Big ........................................................................ 10
Summertime Exercise: How To Stay Healthy And Fit In Hot Weather ............................................ 12
What Is A Balance Ball And What Do I Do With It? ............................................................................ 13
How Can I Tell If I Am Procrastinating? ................................................................................................ 14
The Truth About Weight Loss ............................................................................................................... 16
Benefits Of Vegetable Juice ................................................................................................................... 18
Benefits Of Juicing Green Cabbage Juice ........................................................................................... 19
Workouts For Weight Loss: Which Is The Right For You? ................................................................ 20
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2. Choose From Different Styles Of Exercise
Routines
A regular workout routine is a fantastic way to get into shape. However, when I say
“regular routine” that doesn’t mean doing the same thing day in and day out is your best
bet. It’s important to change up your routine to “shock” your muscles and to keep the
workout interesting for yourself. A stale workout routine could get you in a slump and
you may get bored of working out altogether.
Weight training is a great way to add mass and strength; however you may have no
interest in that. If that sounds like you then you may need to look again and weight
lifting. You don’t need to load up on heavy weights and over strain your self to get the
best out of this type of workout. A nice change from your everyday cardio routine could
be to go for a quick jog to get your heart rate up, then do some light weights while
maintaining a decent heart rate which will encourage continuous weight loss.
Even if you just want to bulk up and lift weights, throwing a bit of cardio into your routine
can help with your heart strength and lung capacity. If you’re already an avid aerobic
exerciser, don’t think you can’t mix it up by changing your routine a little. If you mainly
go just for jogs, try taking a few cardio dance classes and burn calories to a beat. Or if
you stick to cycling you could try doing a few laps and see if you can’t just hit a few
more muscle groups.
Circuit training or boot camp types of exercise could also be a fun way to liven up your
workout. These types of exercise already incorporate variety into their routine. A boot
camp style workout may consist of a lot of different calisthenics such as jumping jacks,
push-ups, pull-ups, or sit-ups. Circuit training could be a series of weight and cardio
stations that alternate between aerobic and anaerobic exercise.
Stretching is something that should be incorporated into any exercise routine whether
you’re looking for variety or not. You may decide to use a stretching routine as the main
body of your workout with any of the many forms of yoga, or you can use it just for your
warm up and cool down periods, but this is one thing that should definitely not be
overlooked.
When adjusting your workouts don’t forget you need to progress your difficulty level and
increase your intensity. Variation will keep your workout fresh and fun and your body will
respond positively to the change in your routine.
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3. Fitness Routines: Choosing One That Suits
Your Lifestyle
Hearing that word “exercise” can frighten a lot of people and turn them off the idea of
physical fitness. Don’t panic, because the road to good health doesn’t have to be
unpleasant! Starting off slow and getting to know what exercise is all about could
change your life and be possibly life saving. A few things may be holding you back from
a regular exercise routine so take a look at your lifestyle and figure out what you can
change to make fitness a part of your life .
Time
In this day and age, most people are too busy to take enough time for themselves. A lot
of people are always on the go so trying to add a regular exercise routine into their lives
may seem out of the question. Well your personal health is not worth that sacrifice!
Taking a walk on your lunch break at work can get you at least 2 and a half hours of
exercise a week. Spending time with your family can be turned into that gets everyone
out of the house and off the couch for an hour a few times a week. Once you change
your routine and get into new habits you’ll discover how easy it is to get in even just a
quick workout everyday.
Money
A good work out routine definitely doesn’t have to be costly. Gym memberships can be
expensive and buying a whole bunch of new exercise equipment may not be something
you want to invest in immediately. You also don’t need to buy yourself a bunch of new
supplement and vitamins to get started adding a fitness routine into your schedule.
Going for a hike or jog is free and there are strength training exercises you can do from
the comfort of your own home with no equipment. You can eat healthy buy just
choosing the right food when preparing your meals. Especially when you’re starting off,
there isn’t much you’ll need. You may decide to invest in a yoga mat or a few weights
down road, but you can decide what you’ll need once you figure out what kind of
workout routine works best for you.
Health and Wellbeing
The benefits you’ll get from a healthier lifestyle aren’t limited to just looking better or
losing weight. Being in better shape can have a huge affect on your mood and can
battle depression. Having a regular exercise routine can also greatly impact your ability
to deal with stress. If you’re already feeling down about yourself or need a lifestyle
change, make a commitment to get started today! If you haven't been active much (or at
all) in a long while, then it might seem a bit rough at first, but it does not take long to get
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4. over that initial hurdle to a place where exercise becomes purely pleasurable. Give
physical fitness a chance and you will be opening a door to an invaluable experience.
Benefits of Getting at Least 30 Minutes Daily
Activity and Movement
You may think getting only 30 minutes of physical activity a day can’t benefit you so why
bother, right? Wrong! Even if you just do a little bit of light exercise each day you are
helping your body immensely! Taking a half hour walk during your lunch break at work
rather than sitting in the lunchroom or jumping on an exercise bike while watching TV
instead of sitting on the couch can really impact your fitness level.
Personal Health
Probably the number one reason to stay in shape, being healthy is what keeps you
alive! A little bit of exercise can go a long way in keeping your heart, lungs, and the rest
of your muscles in good working order. Eating healthy and staying active can prevent so
many diseases and will improve your quality of life.
Body Image
Your reason for getting into shape doesn’t need to be so you can look like a super
model, but achieving a higher level of physical fitness will not only give you the extra
tone you may want in certain areas, it will make you feel more attractive. A regular
exercise program can help your self-esteem in multiple ways; the sense of
accomplishment you can get from seeing what you’re capable of is invaluable and can
make you feel like a superstar. On a purely chemical level, the endorphins released
when exercising can give you a sense of euphoria. This may be why many people find
exercise so addictive!
Mood and Maintaining Stress
For the same reasons your self esteem will be affected, your mood and stress levels will
be more manageable as well. Exercise can be a form of stress relief and pounding out a
few miles on the pavement is a sure way to get work or money troubles out of your head
for at least a little while. A regular exercise program is sure to leave you more relaxed
and at ease with yourself.
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5. Mobility
There are three aspects to a good fitness routine: cardio, weight training, and flexibility.
Incorporating all three of these into your lifestyle will undoubtedly improve how you feel
while walking around, doing household chores, or playing with your kids. If you feel that
being able to walk up a few flights of stairs with ease is something worth 30 minutes of
your day then figure out the right exercise plan for yourself and give it a try. There’s no
handbook to physical fitness, so if you aren’t enjoying a particular activity try something
else. All you need to do if move your body a little bit every day and you’ll learn what
works for you and what doesn’t.
Exercise And Pain Management
Exercise can be an excellent form of pain management. A properly designed workout
routine can loosen and strengthen muscles and alleviate pressure in your joints. If
you’re suffering from chronic pain and thinking about beginning a new exercise routine
you may want to consult your family doctor or a physiotherapist because while the right
exercises could decrease your pain, the wrong exercises may lead to further injury.
When you begin working out for the first time it’s normal to experience muscle pain and
fatigue in your body. Your muscles have to break and rebuild in order to get stronger
and this is something you’re going to feel, even more so the harder you work out. Don’t
be discouraged by the soreness you experience because that just means you’re on the
right path to feeling stronger and more flexible.
Back pain can be a real killer for a lot of people. When you’re already in pain the last
thing you want to do is put yourself in more pain by getting up and trying to move an
inflamed and irritated part of you body. That’s understandable, but the only way to really
cure your back pain is to strengthen the muscles around the weakened ones so you
have maximum support. Simple stretches may be all it takes to get your back in the
shape it needs to be to prevent chronic pain or future injuries. However, don’t forget the
importance of starting out slow and steady as it will prevent further injury to sensitive
areas of your body.
Not unlike back pain, injuries that are causing you constant pain may be helped with
proper exercise. The stronger the rest of your body is the better equipped it will be to
support the weaker areas. A knee injury that’s never properly healed or an ankle that’s
prone to spraining can be remedied with strong support muscles that pick up the slack
of the weaker muscles.
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6. While taking it easy may seem like the right thing to do when you’re sore or injured, a
well designed workout routine may actually get you back on your feet quicker. It’s
important to be careful and go slow however, so check with your medical professionals
if you feel something may put you at risk for further injury.
Breathing Techniques For Healthier Exercise
Are you using proper breathing techniques while exercising? It may be something
you’ve never even thought about, but it can be a pivotal point in a successful workout.
Whether you’re lifting weights (anaerobic) or going for a run (aerobic) your breathing is
important in many ways. Even during your warm up stretch, paying attention to your
breathing patterns can give you a better workout.
Endurance
Controlled breathing will go a long way to maintaining a steady workout. During a cardio
workout, you’ll have to keep your breathing level heavier than average but you don’t
want to be outright panting. If you can talk but your breathing is still laboured you’re
probably in the right breathing range. Your breathing is an indication of your heart rate,
and with a cardio workout, your heart rate is determining the intensity level of your
activity.
Breathing may seem less important while lifting weights but that is most certainly not the
case. Do not hold your breath while strength training! Your muscles need that oxygen
you’re breathing in and you’ll be able to last a lot longer if you keep your breathing
steady.
Blood Flow
Holding your breath in a workout or not breathing evenly can affect your blood pressure.
The physical activity you’re doing has already elevated your heart rate, but adding
uneven breathing can increase this and that can be dangerous if your blood pressure is
already high. You’re working out to be healthier so doing something that could endanger
you is only counter-productive.
Maintaining Stress
Not only will proper breathing techniques prolong your workout and keep your heart
beating at a safe pace, it can also just relax you and make your workout more
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7. enjoyable. While doing your warm up and cool down stretches, take the time to breathe
slowly and deliberately. This will focus you and let you really feel the progress your body
has made. Controlled breathing will lower your heart rate after an intense workout and
will replenish your muscles with the much needed oxygen they have used up.
Your body is a fine tuned machine and even though breathing may seem like a trivial
thing it should not be overlooked. Proper breathing will give you a more effective and
enjoyable workout so whether your riding a bike, doing bench presses, or holding a
difficult yoga pose, just breathe!
Getting Started: The Physical Fitness
Fundamentals
Physical fitness does not have to be something you dread. Getting into better shape can
be whatever you make of it and it can be something you find enjoyable. Whatever you
decide to make of your fitness plan, there are three basic categories to physical fitness
that need to be maintained if you want to get into shape and feel great. Muscular
strength, aerobic endurance, and flexibility are all vital components to any successful
exercise plan and what you decide to do with each of those categories will be entirely
up to you.
Everything movement you make uses muscles. Working on strength training will not
only help to get you into shape, it will help you do things more easily in your day to day
life. Anything from carrying groceries, to mowing your lawn, to folding your laundry can
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8. become a whole lot easier once your muscle are a bit better shape. There are many
different exercises you can do without or without weight training equipment, and you
can decide what intensity to work at, but keep in mind that you need to challenge
yourself and use adequate resistance to progress to a higher fitness level.
Cardio training is a key element to keeping your heart and lungs in shape and will be a
very important aspect of your workout routine if you are trying to manage your weight.
This aspect of physical fitness is so versatile you may find ways to exercise you would
never think of as work. If you hate running on a treadmill don’t think you can’t still
maintain your aerobic fitness. Try cycling or swimming, or perhaps even just going for a
fast paced walk on your lunch break. You will be surprised at how much you can start to
enjoy these activities when you see what you can accomplish.
Flexibility is so easy to overlook. Weight training and cardio seem like “exercise”
whereas stretching and giving yourself a proper warm up may feel like an optional
fitness bonus. Its importance should not be underestimated! Stretching your muscles
will go a long way in preventing injury and will help your joints and muscles in your
every day activities. You’ll save yourself a lot of pain if you take an extra five minutes
before and after your strength and cardio training to stretch out and maintain a good
rande of motion.
Each of these three categories is something you can have fun with. You’ll likely discover
new past-times you hadn’t thought of trying before such as skiing, mountain biking, or
yoga. Once you start seeing the results of your efforts and noticing new abilities you
never though you could have, physical fitness will likely become an exciting activity for
you that you can’t believe you were ever living without.
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9. Is Water Aerobics Right For You?
Getting started in a water aerobics class could be the right thing for you any number of
reasons. There are so many different types of fitness programs and work out plans but
water aerobics has always remained pretty unique. Water aerobics can not only be an
amazing workout, it’s safe, and it’s tons of fun!
A Good Start
If you’re new to exercising, think you’re out of shape, and don’t know what to try then
water aerobics is a great place to start. This is an activity that lets you go at your own
pace and increase your exertion when you’re ready. While the water provides
resistance as part of the fitness routine, it also helps to reduce the resistance of gravity
and can be used to your benefit while your muscles are still getting stronger.
Weight and Obesity
For some it may be discouraging to embark on a new fitness program when you’re
overweight. One of the best things about water aerobics is that about 85% of your body
weight is being supported by the water. When you’re working out in this environment,
you’re still burning calories, but a lot of stress is being taken off your back and legs so
you get the chance to have a full body workout with less discomfort.
Age and Joint Pain
As you get older, arthritis and joint pain may be something that can’t be helped. Trying
to maintain a healthy level of physical fitness may become unbearable, but water
aerobics is an activity that will cause less inflammation and pain to your joints. Plus,
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10. being submerged in the refreshing fluidity of the pool may actual go a long way to help
relax some of your aches and pains.
Rehabilitation
Exercising can be a great way to get you back on your feet after an injury, but that can
be challenging when you’re already in pain. Water aerobics is an invaluable
rehabilitation tool because it can be as low-impact as you make it. You may even just
decide to make it part of your fitness regime as a form of injury prevention.
Water aerobics can be right for you whether it’s being done for exercise or just for fun.
Many people out there who aren’t strong swimmers may still enjoy water related
activities and lucky for them water aerobics can be done in shallow water levels.
Whether you choose this form of fitness because of medical reason, age, pregnancy, or
just for your love of water, it’s a great way to keep cool and have fun while burning
calories.
Fitness And Exercise Equipment: From
Small To Big
Whether you’re starting a new fitness program at your local rec center or purchasing
equipment for your home gym, understanding the different types of equipment out there
is valuable knowledge for anyone with an interest in physical fitness. Your custom
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11. routine will determine the equipment you’ll be most familiar with but knowing what’s
available can give you the opportunity to expand your workout to something new and
exciting.
Cardio Machines
Many weight loss fitness programs will incorporate cardio machines to get your heart
rate up and get your blood pumping. Treadmills and elliptical machines offer adjustable
speed, inclination, and resistance settings that let you customize your workout while
cycling and rowing machines are another option if you’re looking to focus on certain
muscle groups.
Weight Training Equipment
For any weight training workout you will be able to choose from free weights or a weight
machine and many people will incorporate both into their routines. Free weights will
generally be used with an adjustable weight bench that give you the desired inclination
for each exercise. Weight machines can be either plate loaded or stack machines and
the one you choose will just be a matter of personal preference.
Stretching and Yoga
Flexibility and stretching is an important part of any workout so using the proper mats
can make this aspect more enjoyable and save your hands and knees some potential
grief. To add some extra meat to your warm ups and cool downs you may want to try
using some exercise bands and tubing. They come in different thicknesses so having a
few different bands on hand can give you a variety of resistances.
Other Machines and Equipment
Exercise balls and balance disks can be used on their own for toning and stability
exercises or used concurrently with weights to add a little more difficulty to your weight
training. Hand exercisers are excellent little pieces of equipment that will help you work
on your grip. You may even want to try things like ab and thigh machine to tone specific
areas.
No matter what type of workout you want to get there is a piece of equipment out there
that can either provide the workout or simply enhance it. If you aren’t sure about a
certain machine try it out or have a trainer or store clerk show you how to use it.
Learning about new machines and equipment can be an interesting way to spice up a
previously stale workout routine.
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12. Summertime Exercise: How To Stay Healthy
And Fit In Hot Weather
Once summer comes around you may find it difficult to continue your normal exercise
routine. It gets hot and muggy and you may either lose the drive to workout or find
yourself physically unable to because of the heat. Well this year your routine doesn’t
have to be interrupted. Keeping a few important reminders in mind will allow you to stay
fit and healthy even when a heat wave strikes.
Hydration and Nutrition
Whether your outside under the hot sun or indoors in a muggy room, be sure to drink
plenty of water. You’ll be raising your body temperature even higher and sweating more
than usual so it’s important to keep your fluids replenished to avoid heat stroke and
dehydration. Make sure you’re getting the proper nutrition as well by choosing healthy
foods that will keep your energy supplies up.
Dress Appropriately
One of the best ways to keep yourself cool while exercising in the sun is to wear
something light and breathable. If you choose to wear something that exposes skin
make sure to wear sunscreen as well to avoid burning. Breathable shoes will help to
keep you cool, just ensure they are still the appropriate footwear for the type of exercise
you will be doing. Trading supportive shoes for something that will keep you cooler
won’t help your workout routine.
Obey Your Body
Pay attention to the signals your body gives you. Checking your pulse from time to time
and slowing down your regular routine at first are both excellent ways to ensure a safe
workout. If you’re feeling tired or dizzy be sure to give yourself a break or even end your
workout early.
Change Your Routine
You may choose to just avoid the sun entirely. Finding a new activity that can be done
indoors might be exactly what you need to keep your fitness routine going strong
through the summer. Or perhaps you may just want to change when you exercise to a
cooler part of the day.
Finding a new activity that’s more suited to the summer temperature could be a great
chance to try something you’d never thought of before. It may also give you the
opportunity to work new muscles that had been getting neglected with your old workout.
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13. Just be sure you don’t overdo your workout and you give yourself a generous warm up
and cool down to keep those muscles loose and flexible.
What Is A Balance Ball And What Do I Do With
It?
If you’ve seen balance balls lying around your gym and have never used one, you may
be wondering what they’re for and how they work. They may look like a simple piece of
equipment but the possibilities are endless when it comes to different the exercises you
can perform with them.
Uses
Most commonly balance balls are seen in gyms being used for stretching and muscle
strengthening. Because they offer such a variety of exercises they can be used whether
you want to tone a certain muscle group or strengthen muscles to prevent injury. Low
impact exercises can easily be done with a balance ball so they are enormously helpful
in rehabilitation from injuries.
Balance balls aren’t limited to just exercise. Many people use them as desk chairs to
improve posture. While you may not be “working out” your back and abdominal muscles
are still being strengthened by maintaining your balance.
Benefits
As the name would imply, balance balls assist in developing your balance and stability.
Achieving excellent balance may not seem always important but it can actually greatly
enhance your overall workout.
Having proper balance during a cardio workout will minimize your chance of injury and
allow you to more fully enjoy the workout. For a weight training work out, stability is very
important when using free weights so the addition of a balance ball to your routine might
give you that added level of difficulty you’re looking for.
Working on your balance will increase strength and core fitness resulting in more finely
tuned muscles. Your coordination will be honed giving you better reflexes and reaction
time.
Tips
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14. Find the right size for the type of exercise you’ll be doing. Balance balls come in many
sizes will different variations of firmness, so it’s important to find one that is comfortable
for you and suits your needs.
Get creative with your exercises. There are so many exercises out there for balance
balls that focus on every different muscle group. If one exercise stops being enjoyable
for you or is no longer giving you the resistance you’re looking for, don’t be afraid to try
something else.
How Can I Tell If I Am Procrastinating?
Procrastinating is a dangerous disease. I call it a disease because if it goes
unmanaged, it effects are severe. It can lead to loss of your job, business or fail you
exams. May be you are hearing of this term procrastinating for the first time. Well, by
definition; procrastinating is the process postponing doing what you are required to do
due to insensible reasons; for instance, laziness or carelessness. When addicted to
procrastinating, you keep on postponing activities carelessly.
I know believe that you have a general picture of what procrastinating is and you can tell
if you are a victim or not. Going back to our main topic which is: how can I tell if I am
procrastinating? Basically, it is very simple. A procrastinator is a person who keeps on
postponing what he/she is required to undertake for other unrelated activities or due to
laziness.
Causes of procrastinating
Some postponements are necessary while others are not. For example, if you delay to
undertake a task because you are waiting for clarification from your seniors, then that is
a justified delay. However, if you delay because of chatting on a social media network,
then that is an unnecessary delay. Therefore, let’s look at some of the causes of
procrastination:
1. Complex tasks: if the tasks you are performing are very sophisticated, you can
easily lose interest
2. Inability to make decisions: some decisions are very sensitive and can only be
made by specific people in the organizations. If such situations are encountered,
you will definitely delay the job until the decisions are made
3. Unpleasant tasks: if the tasks you are performing are unpleasant at all, then
your interest to work can be easily diverted
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15. 4. Lack of interest: if you are doing what you aren’t interested in, you can easily
lose interest
5. Unimportant tasks: if you are performing unimportant tasks, you will definitely
procrastinate.
6. Working environment: your working environment can either fasten or delay the
work.
7. Negative attitude towards the boss: research has shown that if you have a
negative attitude towards the person who gave you the task, there is a possibility
of delays.
8. Disturbances: if there are a lot of disturbances where you are working from, the
work can be delayed
9. Perfection: some people delay tasks in an attempt to make the work perfect
Facts about procrastinating
1. Procrastinators always tell themselves that they will perform better the next day;
which rarely happens
2. The style of parenting can cause procrastinating
3. Procrastinating is not inherited but developed by the individual
4. Most procrastinators are termed as lazy and not incompetent
How to stop procrastinating
 You should always work even if you are not feeling like working
 Ensure that all the required items are available to ensure completion of tasks
How to know if you are procrastinating
 Substituting something important for something very unimportant
 Turning a short break to a long one
 Spending too much time on one task
 Not seeing the impact of your work
 Under-estimating or over-estimating the degree of work’s difficulty
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16. The Truth About Weight Loss
Basically, losing weight is about burning more calories than you take in. It is very easy
to lose weight but if not taken care of very carefully, the effects of over-weight are harsh.
Many people become obese not because they cannot handle it but because they fail to
instill very simple steps that can eliminate the problem completely. Obesity will bar you
from performing many activities and remain limited on what they do. This is because the
body becomes too heavy, imbalanced, unstable and inflexible.
Today, let’s share on some of the ways we can use to lose weight
 Diet: maintain a healthy eating habit. It is recommended that you eat six small
meals a day distributed regularly throughout the day. You should have your last
large meal about three hours before going to sleep. Eating more raw fruits and
vegetables will also facilitate faster burning of excess calories.
Some people say that you need to avoid eating snacks, this is not true. Instead, the
snacks need to be eaten at the right time and alongside a workout program. Therefore,
you should not specialize and go fasting in the name of losing weight; you can still
maintain your previous snacks but also stick to your doctor’s diet program.
 Drink a lot of water daily: the water mostly dehydrates the body; which is a
crucial process in losing weight. Start taking water as soon as you wake up and
maintain the trend throughout the day.
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17.  Juicing: if you walk into homes of those people who are serious about their
health, they never miss juicers. Juicing is one of the best ways that health
experts have said to be effective in losing weight. What you need to know is the
combination of the produce and the selection of the juicer to use to extract the
juice.
 Exercise: you can maintain a healthy diet but without incorporating a workout,
the results might not be very satisfactory. Initiate exercises that will involve all
body parts and muscles. The exercises make the body active and increase the
rate of metabolism thus burning more calories.
 Supplements and pills: there are supplements available in the markets which
can effectively burn calories. Most supplements are incorporated in the diet and
they facilitate the weight lose process. However, you should visit a doctor for
recommendation on what type of supplements to use because some have very
severe side effects which can worsen the situation.
 Calculate your Basal Metabolic Rate (BMR): this equation helps you to know
the number of calories you need per day to maintain your weight, the number of
calories you take daily, the number of calories you burn ad the number of
calories you need to burn. This equation will help you strategize on how to
approach the obesity situation.
Conclusion
Basically, maintaining a healthy diet and incorporating body exercises consistently is the
best, natural way of losing weight and this has worked out for many people. Therefore, it
is time for you to put the above steps in action to burn those excess calories.
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18. Benefits Of Vegetable Juice
Generally, the vegetable juice is responsible for making your body healthy and free from
several disorders. For instance, the juice is responsible for:
 Cleansing the body
 Increasing the metabolism rate of the body
 Raising the energy levels
 Healing wounds and other damaged body cells
 Weight loss
 Healing skin disorders and eliminating aging and development of wrinkles on the
skin
Tips for juicing vegetables
1. Identify the combination of produce that will give you a tasty and sweet juice. The
reason for this s to ensure that you enjoy drinking the juice thus increasing the
quantity taken into the body
2. Choose the right juicer for the produce. It is rather obvious that almost every
group of produce can be juiced best by use of a certain juicer. For instance, there
are juicers specifically meant to extract juice from vegetables more effectively.
3. Juice and take the juice frequently for you to benefit fully. It is recommended that
you take at least 3 glasses of vegetable juice daily.
Therefore, if you have a vegetable juice recipe that has worked for you, feel free to
share it with me. Otherwise, from the vegetable juice recipes I have used and based on
the feedback I have received from customers, these recipes are reliable and effective
for a healthy body.
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19. Benefits Of Juicing Green Cabbage Juice
Cabbage is one of the most nutritious vegetables that have multiple benefits for one’s
health. Basically, there are various varieties of cabbages including the head cabbage,
light green, round variety, leafy, tightly bound variety, among others. all the varieties
contain potassium, iron, calcium, sulphur, iodine, phosphorous, vitamin A, vitamin C,
vitamin B1, B2, B6, E, K, amino acid and folic acid. All these nutrients and vitamins are
low in calorie content and are very crucial in boosting the health of an individual.
In most cases, cabbage is said to have a bitter flavor. However, this is eliminated by
combining it with other produces like apples, carrots, orange, celery, etc. Let’s now look
at some of the benefits of the juice obtained from cabbage.
Health benefits of green cabbage
 Digestive system: cabbage contains amino acid which is one of the best body
cleansers. In addition, the juice obtained from green cabbage is directly absorbed
in the bloodstream thus being digested within the shortest time possible.
 Immune system: cabbage works well in preventing allergies. Also, vitamins are
well known for preventing diseases and since a large percentage of cabbage is
comprised of vitamins, this means that the body’s immune system is best
boosted when you drink green cabbage juice. The juice protects cell damage,
promotes healthy teeth and heals wounds.
 Constipation: cabbage is fibrous and has a laxative effect on the body which
makes it easier for the body fluids to flow throughout the body.
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20.  Energy increase: once the green cabbage juice is taken into the body, it is
directly absorbed thus increasing the energy levels instantly. The juice does not
require digestion because all the green cabbage nutrients are easily absorbed
 Antioxidants: cabbage contains a good percentage of antioxidants which
eliminates many toxins from the body which could otherwise cause problems.
 Increased metabolism rate: as stated earlier, the cabbage juice increases the
energy levels in the body. This in turn increases the rate of metabolism thus
improving the general performance of the body reaction and keeping the body
active at all times.
The green cabbage juice is effective for everybody; be it children or old people.
However, for you to get the maximum benefits of green cabbage juice, you need to
extract the juice appropriately. The juice is preferred than the raw cabbage because
juice is easily absorbed in the body, the taste can be changed and the quantity of intake
will be large.
Therefore, you have to get the produce to combine with the green cabbages so as to
get the best taste and flavor. In addition, the juicer you use to extract juice should be the
perfect juicer for the combination of your produces. If this is considered, you will have
prevented cancer, ulcers; boosted your immune system, brain cells, digestive system
and cleansed your body completely. Therefore, I recommend that you try green
cabbage for a healthy living.
Workouts For Weight Loss: Which Is The Right
For You?
Nowadays, most people have developed a critical attitude towards their body weight
and general appearance. This self consciousness of their looks has given several
people at lot of stress as they have developed low self esteem about themselves. There
are many workouts for weight loss that are aimed at mitigating the problem of being
overweight. These exercises are mainly strength intensive and will require the
combination of regular exercise accompanied by observing the right kind of diet to
achieve the best results. Usually, too much weight comes with health issues and regular
exercise will help keeping these health issues at bay.
The workouts have been tailored so as to give consideration to people of all gender and
ages. Women mostly don’t tend to buy the idea of intensive exercise as the way to go
about fighting excess weight and will tend to adopt self starvation or anorexia nervosa
and bulimia nervosa- induced vomiting as the techniques to combat the problem of
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21. being overweight. This mostly will have severe health problems related to them and at
the end it will not be a feasible option. There are several weight loss workouts that can
be used to successively combat the problem without really risking your ultimate state of
health.
Any workout exercise mandates that before any intensive activity, you have to do a
warm for about 7-10 minutes so has to prepare your body for intense activity to avoid
incidences of unintended injury. After this, a cardio session of about 20-30 minutes will
prepare the body for strength training exercises. Then finally, perform stretching
exercises as you cool down as this will you help you improve your flexibility. Make sure
that within the workouts, you are not dehydrated and take some rest in between the
exercise to help you recover or gain your breath. These workouts include:
Cardio Exercises
 There exist several cardio workouts for fast weight loss. Special machines
such as the treadmill and elliptical machine are designed for the gym workout
routines involving cardio exercise. When it comes to these workouts, some are
suitable for men while others are more inclined towards women and some for
either gender. Aerobics (dancing) is one of the most common cardio workouts for
women. It aims primarily to get rid of fat around the legs, hips and waist. It is
recommended that you perform aerobics for at least 30 minutes a day as it burns
a lot of calories during the exercise.
 Rope jumping is also another excellent cardio workout for weight loss.
Since it will require strength intensity, it will take shorter periods to perform like
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22. around 15-20 minutes each day. It’s perfect in increasing stamina of the heart as
you will not run out of breath easily and it improves blood circulation in the body.
 Swimming is also a highly effective workout for weight loss. Swimming
usually involves the whole body and will therefore exercise the whole body.
However, this workout is not common as not all people can afford access to
swimming pools which are generally considered a reserve of the rich. In such
cases then, one can opt for running or jogging exercises. This will improve the
body’s BMR (Basal Metabolic Rate) which in turn burns lots of calories. Running
also improves the heart rate and hence better blood circulation which leads to
better health.
 Another important cardio workout exercise is to do cycling. You can
organize to do bicycle cycling early in the morning with a group of friends as this
will exercise the leg muscles and improve the heart stamina. In addition, one gets
to burn a lot of calories. Other mild exercises which are useful include walking
and being physically active frequently.
Higher Intensity or Strength Training Exercises
Regular strength training exercises such as push-ups, sit-ups and going for gym
exercises will require a lot of strength to perform. They are highly effective in burning
down calories and help in gaining of muscle mass. Excising by performing short bursts
is extremely strength intensive and will get you worked out flat really fast. However,
strength intensive exercises are the most effective workouts for weight loss than any
other methods. These exercises immensely burn out fat and in its place muscle mass
develops.
When doing the cardio workout exercises, you need to be patient and consistent to
attain the best results. You can always juggle between the cardio workouts and the
strength training workouts whenever necessary so has to obtain the best results. This
will ensure that you don’t get bored by the monotony of doing the same exercise over
and over again.
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