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Top Tips for Health and Fitness:

1. Cardiovascular training should be varied. You can do one minute of intense and then four minutes of moderate and repeat this for thirty minutes. Four days a week of cardiovascular exercise is best.

2. Weight training is important. Free weights build muscle which enable the body to burn fat even at rest. Weight training gives the body a toned, well-defined look. Hire a trainer to learn the basics, and then you can be on your own, but don't overlook this important part to fitness.

3. Stretch those muscles. After your work out, take ten minutes to stretch all the muscle groups. While weight training shortens the muscles, stretching elongates them, and the body needs both to achieve a healthy, balanced look.

4. Diet is crucial. Eat a varied diet that includes quality proteins such as meat from grass fed animals and wild fish that supply you with healthy omega 3's for skin and hormone rejuvenation. Non starchy vegetables such as dark lettuce, celery, cucumbers, broccoli, green beans, and cabbage will provide anti-oxidants without the sugar or carbohydrates that promote belly fat. Additionally, olives, sea vegetables such as dulse, and organic extra-virgin olive oil provide needed minerals and omega 3's. Lastly, raw dairy from grass fed cows nourish hormones that promote a youthful body.

5.To be your healthiest and fittest, you have to pay attention to your hormones. After the age of twenty-five, hormones begin to decline which results in less muscle mass, belly fat, and deteriorating health. Supplements that nourish hormone levels are vitamin D, vitamin A, all the B vitamins, adrenal glandular, and silica which promotes collagen. Cod liver oil is one of the best supplements one can take for health and fitness as it provides vitamin A, D, and omega three all in one supplement. If you purchase it fermented, then you get the additional benefits of vitamin K, E, and omega 6, 7, and 9. The vitamin D in cod liver oil promotes muscle growth, protects against arthritis, cancer, fatigue, and autoimmune diseases. If you can only take one supplement, High vitamin cod liver oil is for you.

6.Minerals are important as they diminish with age. Calcium, magnesium, Sulfur (in the form of MSM powder) promote bone strength, elasticity of skin, muscle, and joints. Zinc nourishes the hair and keeps it from becoming brittle.

7. Keep hydrated. The body needs a constant supply of clean, pure water to detoxify all the cells. For every one cup of coffee you consume, you need to replace that with three cups of water. Eight-twelve glasses of pure water are essential in maintaining health and fitness. You can add the juice of a lemon or add one teaspoon of raw apple cider vinegar to your water for additional health benefits.

8. The last tip to health and fitness is to stay consistent. Good health does not happen over night, it happens by maintaining a healthy lifestyle on a day by day basis.

Learn more about this author, Patricia Dance.
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