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Fitness tips for women

Matt Roberts top fitness tips for women of any age
Health and fitness is important at any age.

As we get older and look to keep in shape, the emphasis on what we do and how we do it becomes more important; as our lives get busier we have more responsibilities and less time.
Achieving the best possible results in the quickest amount of time is important as most people dont have hours to toil away in the gym.
These 10 top fitness and diet tips will help maximise your workout time,supercharge your health and help maintain a figure with which youre happy.

Best exercises
Focus on using multi joint exercises such as squats and lunges for the lower body and press ups and vertical pull downs for the upper body.
These exercises require you to develop correct multi joint movement in the body developing a well-rounded physique that is proportional. Not only this, they have the best carryover to developing your strength levels and developing perfect posture.

Start in your 20s
The benefits of exercise are obviously well documented but the earlier you start a regular fitness routine the better it will be in the long term. As you age muscles become weaker if inactive for a long period.

This may mean that your posture can change increasing the risk of injury.

The earlier you start a structured training programme including a mix of resistance work
as well as cardiovascular exercise the better.

Fitness goals
Having short and long term goals will help you to stay motivated.
We set a range of goals for clients depending on what they want to achieve.

Broadly speaking it is important to be able to control your body weight so performing a full press up is often the goal for a lot of people. That said it is not beyond some of our clients to try and master pull ups which is the ultimate upper body exercise.From a cardiovascular standpoint it is not beyond most people to attempt a 10km run.
You can build up to this gradually but with the right training most people should be able to break under 55 minutes.

Don't avoid fat
Avoiding fat is advocated in many diets but it may do us more harm than good. Fat plays an important part in the formation of the cells in our body as well as hormone structure. Avoiding fat can therefore cause issues with our metabolic function meaning that processes such as our immune system cannot function appropriately. About 30% of your diet should come from a variety of sources of fat. If you are looking to supplement your diet then an Omega 3 supplement is most appropriate as it provides the types of fats that we tend to struggle with getting enough, it’s also found in salmon, mackerel and other oily fish.
 
What to do in your 40s
If you’re starting a new fitness regime in your 40s, never fear, it’s not too late to turn back the years. In fact as long as you build up steadily you can take your fitness levels beyond those in their 30s.
Making sure you are doing the right thing is perhaps most important here so taking in to account any muscular strengths, weaknesses and any injuries that you may have had is important when trying to formulate the best plan.

Try to see a qualified fitness professional or a physiotherapist who can screen you to see if there are certain exercises that you may need to focus upon. Typically we see a lot of tightness around the hip area which may be helped with a sensible mobility programme.

Focus on good nutrition rather than calories
Calorie counting is an inefficient way of eating as it will take you away from the process of finding good nutritious food. Focus upon including plenty of lean meats and fish in your diet. Use vegetables and fruit as thebasis of all meals and snacks and then with higher calorie carbohydrate foods such as bread, rice and pasta based around the times when you are most active.

If you then change your portion sizes relevant to the amount of activity you are performing then you should be able to keep your diet balanced without any unnecessary fluctuations in body fat levels. Habits are important, concentrate on the process A lot of the time our clients get tied in to wanting to achieve a certain result.

While we do design programmes to drive towards a certain goal, its sometimes not the most productive method of maintaining motivation.
We aim to focus on long term change by habit forming and effectively focussing upon the  process rather than the overall result.
These habits if maintained can then set you up for long term success in your chosen training goal.
For example, keeping suitably hydrated by drinking two litres of water daily, focussing upon consuming a sensible breakfast, making sure lean protein is served at every meal etc.By breaking this down into a series of smaller process goals it makes it easier to understand what it takes to achieve your chosen goal.

Holistic training programmes for better results One method of training won't necessarily guarantee you results so it is important to vary your training focus. With personal training we have the ability to use a variety of different influences in our training to makesure our clients continue to progress. Make sure that whatever activity you choose, it fits in with your lifestyle, suits your fitness needs and most importantly is something you enjoy as this will help you stick to it.
Don't cut carbs for a long period of time Low carb diets work in the short term for rapid fat loss. However if used in the long term they can cause a slowing of the metabolism and harm other vital processes in the body which can be detrimental for your long term health. You carbohydrate intake should be matched to how much activity you perform. A lot of the time people are impressed by the initial weight lost during carbohydrate deprivation - this though is often due to hydration status as the body releases water and should not be confused with fat loss.

More is not always the solution As your body becomes more efficient at exercise, one of two things have to change -either the intensity of what you are doing or the amount/volume.Taking up the amount of activity you perform may not necessarily benefit your goals.

As you become fitter, to continue to see improvements in your fitness the emphasis should be on working more intensely. For instance, to work on your strength levels, increasing the weight you lift and dropping your repetitions down to below six will help you develop further.

In relation to cardiovascular exercise, higher intensity work such as intervals (short periods of high intensity) or tempo sessions (longer periods at an intensity close to what you may call your "race pace") may elicit better training results.


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GROWING OLDER IS MANDATORY. GROWING UP IS OPTIONAL

 The first day of school our professor introduced himself and challenged us to get to know someone we didn't already know. I stood up to look around when a gentle hand touched my shoulder.

I turned around to find a wrinkled, little old lady beaming up at me with a smile that lit up her entire being..

She said, 'Hi handsome. My name is Rose. I'm eighty-seven years old. Can I give you a hug?'

I laughed and enthusiastically responded, 'Of course you may!' and she gave me a giant squeeze..

'Why are you in college at such a young, innocent age?' I asked.

She jokingly replied, 'I'm here to meet a rich husband, get married, and have a couple of kids...'

'No seriously,' I asked. I was curious what may have motivated her to be taking on this challenge at her age.

'I always dreamed of having a college education and now I'm getting one!' she told me.

After class we walked to the student union building and shared a chocolate milkshake.

We became instant friends. Every day for the next three months we would leave class together and talk nonstop. I was always mesmerized listening to this 'time machine' as she shared her wisdom and experience with me..

Over the course of the year, Rose became a campus icon and she easily made friends wherever she went. She loved to dress up and she reveled in the attention bestowed upon her from the other students. She was living it up.

At the end of the semester we invited Rose to speak at our football banquet. I'll never forget what she taught us. She was introduced and stepped up to the podium. As she began to deliver her prepared speech, she dropped her three by five cards on the floor.


Frustrated and a little embarrassed she leaned into the microphone and simply said, 'I'm sorry I'm so jittery. I gave up beer for Lent and this whiskey is killing me! I'll never get my speech back in order so let me just tell you what I know.'

As we laughed she cleared her throat and began, ' We do not stop playing because we are old; we grow old because we stop playing.

There are only four secrets to staying young, being happy, and achieving success. You have to laugh and find humor every day. You've got to have a dream. When you lose your dreams, you die.

We have so many people walking around who are dead and don't even know it!

There is a huge difference between growing older and growing up.

If you are nineteen years old and lie in bed for one full year and don't do one productive thing, you will turn twenty years old. If I am eighty-seven years old and stay in bed for a year and never do anything I will turn eighty-eight.

Anybody! Can grow older. That doesn't take any talent or ability. The idea is to grow up by always finding opportunity in change. Have no regrets.

The elderly usually don't have regrets for what we did, but rather for things we did not do. The only people who fear death are those with regrets..'

She concluded her speech by courageously singing 'The Rose.'

She challenged each of us to study the lyrics and live them out in our daily lives. At the year's end Rose finished the college degree she had begun all those months ago.

One week after graduation Rose died peacefully in her sleep.

Over two thousand college students attended her funeral in tribute to the wonderful woman who taught by example that it's never too late to be all you can possibly be.

When you finish reading this, please send this peaceful word of advice to your friends and family, they'll really enjoy it!
These words have been passed along in loving memory of ROSE.

REMEMBER, GROWING OLDER IS MANDATORY. GROWING UP IS OPTIONAL. We make a Living by what we get. We make a Life by what we give.

God promises a safe landing, not a calm passage. If God brings you to it, He will bring you through it.

'Good friends are like stars..... .....You don't always see them, but you know they are always there.'


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Gandhi Jayanti

The birth anniversary of Mahatma Gandhi, popularly known as the ‘Father of the Nation’, is celebrated as Gandhi Jayanti with reverence all over the country. He was the man who played a significant role for achieving independence for India from the British Empire, with his simplicity and strong willpower! Mohandas Karamchand Gandhi, better known as 'Bapu', or Gandhiji, was born on the October 2nd 1869, in Porbander, Gujarat. Gandhiji was a preacher of truth (Satyagraha) and 'ahimsa' (non-violence). He started the 'Satyagraha' movement for the Indian freedom struggle. He believed in living a simple life and in 'Swadeshi'. He proved to the world that freedom can be achieved through the path of non-violence - a true symbol of peace and truth!

Until 1914, Gandhi led the Indians in South Africa against the apartheid of the British. His stint in India took a turn when national leader Gopal Krishna Gokhale initiated him into the Indian freedom movement. Gandhi, with his ideals of ahimsa, non-cooperation and satyagraha, soon established himself as the frontrunner in the struggle for freedom. From then onwards, till India gained independence, Gandhi gathered an entire nation behind him in his relentless quest. However, partition came as a big blow to his dreams and ideals. Five months after independence, Gandhiji was assassinated by Nathuram Godse while on his way to his daily prayer meeting. The 78-year-old ‘Father of the Nation’ had left a country that was just discovering its feet, orphaned.

On this day of Gandhi Jayanti, the President and Prime Minister, along with other eminent political leaders, pay homage at Raj Ghat, the memorial of Mahatma Gandhi where he was cremated. Gandhi Jayanti is a national holiday and hence, all offices and schools, throughout the country, remain closed. Verses and prayers are read out from the holy books of all the religions. Gandhi's favorite song, ‘Raghupati Raghav Raja Ram’, is invariably sung at all the meetings associated with him. Prayer meetings are held in various state capitals as well. Gandhi Jayanti is observed all over the country, both in government and non-government forums.


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