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by Melissa Green October 22, 2019 3 min read


In this blog we provide 6 simple steps for your success in exercise. Remember you are not alone and please know that it takes time to change ones behavior. Keep trying and never give up! 

 It is well known that regular exercise can prevent certain diseases, eliminate or reduce your medication usage (antihypertensive and lipids). Insulin and anti hypoglycemic can also be reduced via medical close monitoring, however it is well documented that exercise along with nutritious eating can reduce your risk of chronic diseases and an early death. 

 Chronic Diseases and Early Death

If more people met the recommended guidelines for physical activity they could reduce their risk of:

• Dementia by up to 30 per cent

• Cardiovascular disease by up to 35 per cent

• Type 2 Diabetes by up to 40 per cent

• Colon cancer by 30 per cent

• Breast cancer by 20 per cent


Your 6 Simple Weight Loss Steps

  1. Find your reason – I need to lose weight - I’m obese and at a high risk of chronic diseases - I want to live longer. It might be to help you overcome depression and get your life back on track, to gain more energy for your kids or to improve your general health for a longer life.
  2.  Start small – Start with 10 minutes of exercise 2 days per week. After 2 to 4 weeks, increase your exercise to 15 minutes.  There is a link below to burn the fat, feed the muscle that provides everything you need to know about nutrition and exercise. 
  3. Make it part of your routine – the more decisions you have to make about when to exercise, the closer you’ll come to deciding not to. Don’t use excuses. Allow 20 minutes to spend time on yourself, you deserve it. Exercise first thing in the morning, if possible. Get it done, and move on with your day.
  4. Do something you enjoy – find an activity you enjoy and you’re more likely to keep doing it. Join a club or gym. If your on a tight budget or like to exercise at home, then utilize the web or your community to find free exercise routines. 
  5. Set goals and monitor progress – it’s very rewarding to track your progress towards a specific goal. Draw up a tracking fitness journal or obtain a free app to monitor and reflect your progress. Also important is to record how your feeling and any distractions that interfered with your goals.
  6. Make a commitment to yourself- write yourself notes and recite your goals and tell yourself how well you will feel, how you want to look, and what you will achieve. Who in fitness do you admire? Reach out for support and guidance. 


Burn the Fat Inner Circle

Know What to Wear Loose-fitting clothing such as t-shirts, shorts and sweatpants are ideal for walking, kick boxing and pylometric training.  If you plan on sweating, such as high intensity training or weight lifting, then you will need form-fitting, perspiration-wicking attire will keep you dry and is less likely to get caught on the equipment’s moving parts. 

Women's Classic Tank Top


Exercise Programs That Benefits Chronic Conditions

  • For people with mild to moderate Parkinson’s Disease, targeted exercises can address specific symptoms for example: aerobic exercise improves fitness, walking exercises assist in gait, resistance training strengthens muscles. One study showed that twice-a-week tango dancing classes helped people with PD improve motor symptoms, balance and walking speed.
Leask, H 2019. Exercise is cancer medicine, says Global Coalition. Ca Cancer J Clinical Oct 16.
Featured image photo by Tim Savage.


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Weight Loss and Fitness. 
Weight loss and fitness does not need to be complicated. Persistence does. Although you will see an initial weight loss from any new diet plan that you commence, but if you want long lasting effects you will need to be consistent and patient with healthy nutrition and exercise.

Exercising at Home
There is no doubt that cardio exercises, when performed correctly, enhances fat loss by burning calories. If you are looking to double your weight loss, then pick up those weights!
You can perform any exercise at home, but it is the intensity and time of your workout that will enhance your weight loss. 

Exercise Routines at Home. The most effective way to lose weight utilizing exercises is to incorporate resistance exercises with high burst of cardio. For example: perform 12 squats, then perform 30 seconds of jumping lunges or sprinting on the spot.
Perform our 10 exercises you can do at home. Start with 10 repetitions for each exercise, then increase weekly. Mix up your routine to prevent plateaus.
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