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이점은 무엇입니까

출장 여행은 스트레스가 많을 수 있으며, 특히 장거리 비행과 연속 회의가 포함되는 경우 더욱 그렇습니다. 마사지는 스트레스를 완화하고 수면의 질을 향상시키는 데 도움이 되며, 이는 이동 중에 생산성을 유지하는 데 중요합니다.

송탄출장마사지

이 기사에서는 근육 긴장과 피로 감소, 혈액 순환 개선, 에너지 수준 향상 등 출장 마사지의 주요 이점을 살펴보겠습니다. 출장의 요구 사항은 정신적으로나 육체적으로 부담이 될 수 있습니다. 장거리 비행과 연속 회의 사이에 여행 중에 긴장을 풀 수 있는 방법을 찾는 것이 중요합니다. 가장 좋은 방법 중 하나는 마사지를 이용하는 것입니다.

출장 마사지는 긴장을 완화하고 기분을 좋게 하며 면역력을 높이는 데 도움이 됩니다. 또한 근육 경직을 완화하고 수면의 질을 향상시킬 수 있습니다. 출장 일정에 마사지를 추가하면 업무상 여행의 어려움을 더 잘 처리할 수 있는 준비를 갖추게 될 것입니다.

출장 마사지의 주요 이점은 무엇입니까?

바쁜 일정과 끊임없는 출장으로 인해 신체적, 정신적 건강에 부정적인 영향을 미칠 수 있습니다. 울사놉 마사지는 스트레스와 불안을 완화하는데 도움을 주어 기분을 좋게 하고 생산성을 높일 수 있습니다. 또한 마사지는 장거리 비행과 강렬한 회의로 인한 근육 경직과 통증을 줄일 수 있습니다.

조직 여행은 종종 규칙적인 수면 패턴을 방해하여 밤에 잠을 못 이루고 집중력이 저하될 수 있습니다. 출장 마사지는 스트레스 수준을 줄이고 혈액 순환을 개선하여 수면의 질을 향상시키는 데 도움이 될 수 있습니다. 결과적으로, 당신은 상쾌한 기분으로 일어나 하루의 도전을 받아들일 준비가 되어 있게 될 것입니다. 또한 더 명확한 마음과 더 큰 집중력을 갖게 되어 회사 업무 중에 더 효과적인 결정을 내리는 데 도움이 될 것입니다.

마사지는 장거리 비행, 운전, 장시간 앉아 있는 경우 흔히 발생하는 근육과 관절의 통증을 완화하는 훌륭한 방법이 될 수 있습니다. 송탄 출장 마사지는 혈액 순환을 개선하고 여행에 활력을 불어넣어 줍니다.

출장 중에 마사지를 받는 것은 출장 중에 스트레스와 긴장을 줄이고 생산성을 높이는 좋은 방법입니다. 이러한 유형의 치료는 수면의 질을 향상시키고 전반적인 에너지 수준을 높일 수도 있습니다. 또한, 여행 중 긴장을 풀고 긴장을 푸는 데 도움이 되어 여행을 훨씬 더 즐겁게 만들어 줄 수 있습니다.

편안하게 여행을 준비할 수 있도록 비행 전에 마사지를 예약하는 것이 중요합니다. 이렇게 하면 나중에 근육이 뻣뻣해지고 뭉칠 수 있는 비행기나 차 안에 있는 동안 스트레스와 긴장을 피하는 데 도움이 됩니다.

조직 여행은 정상적인 휴식 패턴을 방해하는 경우가 많아 밤에 피로와 수면 장애를 유발할 수 있습니다. 송탄 출장 마사지는 수면주기를 조절하고 더 나은 수면의 질을 제공합니다. 이는 여행 중 회의와 행사에서 성공하는 데 필요한 에너지를 제공할 것입니다.

출장 마사지를 받으면 뭉친 근육과 관절을 풀어 혈액 순환을 개선하는 데 도움이 됩니다. 혈액순환이 제대로 되면 여행 중 더욱 활기차고 생산적인 기분을 느낄 수 있을 것입니다. 마사지를 하면 뇌와 신체로의 산소 흐름이 증가하기 때문입니다. 또한 집중력과 작업에 계속 집중할 수 있는 능력을 높이는 데 도움이 됩니다.

송탄출장마사지도 기분전환에 도움이 됩니다. 스트레스와 긴장을 완화하고 시차로 인한 피로를 줄이는 데 도움이 됩니다. 또한 허리 통증을 완화하고 수면의 질을 향상시키는 데 도움이 됩니다. 또한 마사지는 기분을 좋게 만드는 호르몬인 엔돌핀의 방출을 촉진합니다. 그러면 여행 중에 더 행복하고 긍정적인 기분을 느낄 수 있을 것입니다.

또한 출장 마사지를 받으면 자세와 유연성이 향상되는 데 도움이 됩니다. 이렇게 하면 여행 중에 무거운 짐을 들고 먼 거리를 걷는 것이 더 쉬워집니다. 출장 마사지를 받는 가장 좋은 방법은 전통과 현대 기술을 모두 제공하는 평판이 좋은 스파를 방문하는 것입니다. 치료사는 귀하의 필요와 선호도에 따라 세션을 맞춤화할 수 있습니다. 시간이 촉박하다면 빠르고 편리한 의자 마사지를 받아보세요. 치료사는 특수 의자를 사용하여 목, 어깨, 등, 팔을 마사지합니다.

출장 마사지는 스트레스와 긴장을 완화시켜 숙면에 도움을 주며, 이는 결국 긴장을 푸는 데 도움이 됩니다. 이는 기분을 좋게 할 뿐만 아니라 직장에서의 건강과 성과에 중요한 건강하고 편안한 수면을 촉진합니다. 마사지는 또한 자연적인 기분 향상제인 세로토닌의 방출을 자극합니다. 이는 전반적인 웰빙 감각을 높이는 데 도움이 될 수 있으며 고객 및 직원과의 회의 및 토론에서 꼭 필요한 휴식을 제공할 수 있습니다. 또한, 마사지는 정신적 피로를 줄여 정신적 명확성과 집중력을 향상시킬 수 있습니다. 이는 직장에서 더욱 집중력과 효율성을 유지하는 데 도움이 되며, 이는 귀하의 성공에 큰 변화를 가져올 수 있습니다.

join Pregnancy Pilates sessions

Pregnancy Pilates is designed for expectant moms to strengthen their core, build endurance and improve balance and flexibility. The exercise is safe for most women at any stage of their pregnancy if it’s supervised by an experienced Pilates instructor. Here are some important guidelines to help clients make a safe and informed decision about whether or not to participate in a group fitness class during pregnancy:

Health coaches and exercise professionals should be aware of warning signs that indicate the need to discontinue exercise immediately (see table below). While many of these conditions can be prevented with regular physical activity, it’s best to discuss them with a client’s physician or obstetric care provider before beginning an exercise program.

The most important rule for a pregancy Pilates East Sheen is to listen to her body and follow the advice of her healthcare providers. Regardless of previous fitness levels, most clients should avoid exercise that increases the heart rate above 150 bpm, as this can raise the core body temperature and limit oxygen to the growing baby. This is why many of the exercises in the Pregnancy Pilates program are low-impact.

Are partners encouraged to join Pregnancy Pilates sessions?

It’s essential that a qualified fitness professional monitors the intensity and duration of each session and encourages clients to talk about their energy level, aches and pains, and exercise warning signs in real time so the program can be modified accordingly. It’s also wise for clients to consult with their OB/GYN or midwife before starting any new exercise program during pregnancy and throughout each trimester of the pregnancy.

Many women who exercise regularly may feel discouraged by the idea of stopping or modifying their routines during pregnancy, especially if they have always been avid exercisers. It’s essential to provide positive and empowering messaging as well as evidence-based education about the benefits of exercise during pregnancy and how to safely modify workouts for their unique situation.

While many of the movements in a Pilates class look easy, they require precision and control. As a result, beginners will often appear jerky and out of sync with the rest of the group. For expectant moms, the need for full control is even more critical as they work to strengthen their core muscles while increasing their stability and balance.

The benefits of regular exercise during pregnancy are numerous. Studies have shown that exercise can help increase lung capacity, reduce back pain and leg and foot fatigue, and enhance a sense of control and overall wellness. Pilates in particular, with its emphasis on breath awareness and core strength, can help expectant mothers cope with the common discomforts of pregnancy, including joint laxity, posture changes and a shift in center of gravity.

While it’s recommended that women avoid high impact activities like jogging, walking and jumping during pregnancy, low-impact exercises such as Pilates can be beneficial for most pregnant women, particularly those who are already active. If a client hasn’t been physically active for a long time, it’s best to slowly build up to a weekly fitness routine.

Botox for the Jawline

Injectables are a go-to for smoothing fine lines and wrinkles, but they can also be used to shape the jawline and balance facial proportions. At our practice, we use both fillers and Botox to contour the lower face. For example, we use JUVEDERM VOLUMA to add structure and fullness to the neck and jawline that frames our patient’s striking smile. But we also use masseter Botox to slim the jawline, which can help patients achieve a more feminine appearance and minimize the look of a square jawline. In addition, masseter Botox reduces the tension caused by teeth clenching and grinding (bruxism) and minimizes pain and damage to the jaw joint, or temporomandibular joint (TMJ).

The masseter muscle is located on each side of your jaw, and it is one of the main muscles involved with chewing. The muscle can grow in size if you clench and grind your teeth excessively or if you have a genetically square-shaped jawline. This can result in a wide jawline that is unattractive or masculine. Injecting the masseter muscle with Botox slows down contractions, which causes the muscle to shrink in size and cause the Botox Jawline to appear softer and narrower. The results can take up to six weeks before you can see a significant difference and may last up to a year.

While we don’t recommend masseter Botox injections if you are pregnant, breastfeeding or taking any medication that affects blood clotting or circulation. Additionally, we recommend avoiding cardio or any other activities that increase your heart rate for 12 hours after your appointment to avoid causing the muscles in your jaw to tighten prematurely.

Benefits of Botox for the Jawline

The benefits of jawline Botox include reducing the size and prominence of your masseter muscle for a softer and slimmer face, minimizing TMJ symptoms and alleviating bruxism, a common disorder that causes you to clench and grind your teeth, resulting in damaged teeth and chronic headaches. In addition, jawline Botox is a relatively non-invasive treatment that can be performed in the comfort of our office and is effective for both women and men.

The jawline is a key part of your facial profile and can make or break your smile. We all want a strong and defined jawline, but the muscles in the jaw naturally deteriorate as we age, leading to sagging and laxity of the skin, jowls and a less-defined jawline. Injectables can address the loss of collagen and elasticity in the skin, but masseter Botox is a great option for addressing skeletal changes that can occur as you get older.

We can inject masseter Botox for a variety of cosmetic or functional purposes, including reducing the jawline’s width and feminizing your profile. For more information on this procedure or to schedule a consultation, contact our office today! We look forward to speaking with you. We are conveniently located in Atlanta, GA and have several board-certified physicians on staff to provide you with the best care possible!

Botox Calf Reduction Before and After Help With Jawline Slimming

If you are self-conscious about large, undefined calves, or if you have difficulty finding a pair of pants that flatter your lower leg shape, botox calf reduction may be the solution for you. This minimally invasive treatment works by carefully injecting the botulinum toxin into the gastrocnemius muscle of your calf, which slowly weakens them over time resulting in a decrease in their size and definition. This treatment is considered a safer and less invasive alternative to surgery and other more intrusive solutions.

Most patients are familiar with the anti-aging effects of botulinum toxin, which is a neuromodulator that helps to erase fine lines and wrinkles around the eyes and mouth. However, it is also a popular option for jawline slimming, and can help to contour the face by reducing the size of the masseter muscle. However, few people are aware that the same treatment can be used to slim and define the legs.

To find out if botox can help you achieve the calf shape you desire, we recommend visiting a board-certified plastic surgeon for a consultation. A double board-certified cosmetic and reconstructive surgeon will be able to offer the best aesthetic results with the least amount of downtime.

During your appointment, the doctor will examine you while standing on tiptoes to see how the muscles of your legs work together. This will allow him to see where the bulk of your calves lie and determine if fat reduction or muscle relaxation is the best course of action.

Can Botox Calf Reduction Before and After Help With Jawline Slimming?

After the examination, the doctor will mark the precise locations for injection. This will allow him to inject with precision and efficiency. Once the botulinum toxin is injected into your calf muscle, it begins to relax the muscles over the next few weeks. Over time, this results in a reduction in the size of your calf muscles, giving you a slimmer and more feminine lower leg appearance.

Although the results of botox calf reduction are not permanent, they can last up to six months. The injected neuromodulator will be gradually metabolized by the body, which will cause the muscles to regain their normal strength and activity levels. To maintain your beautiful, slimmer calf contours, you will need to schedule regular retreatment appointments.

During your appointment, we will ask you to flex your calf muscles in order to locate the areas of injection. We then use a series of syringes to inject the calf muscle. This process usually takes less than an hour to complete, and results in a slimmer and more muscular lower leg appearance. It is important to avoid excessive exercise and steroid use after the procedure in order to preserve your results. The doctor will provide you with post-treatment care recommendations and will schedule your follow up treatments at the recommended intervals.

In summary, the changes one can expect to see in botox calf reduction before after the procedure include a reduction in calf muscle size, improved definition and contouring, increased comfort and mobility, and enhanced self-confidence. By understanding these changes, individuals can make informed decisions about pursuing Botox calf reduction as a cosmetic option for achieving slimmer, more proportionate calves.

마사지 요법

정강이 부목(shin splint)으로 알려진 질환은 반복적인 동작의 스트레스와 종아리 근육의 과도한 사용으로 인해 발생합니다. 이러한 압박감은 통증과 염증을 유발할 수 있으며, 치료하지 않고 방치하면 장기적인 부상으로 이어질 수 있습니다. 그러나 좋은 소식은 마사지가 불편함을 관리하고 완화하는 데 도움이 될 수 있다는 것입니다.

마사지에는 손, 손가락, 팔꿈치, 무릎, 팔뚝 또는 발을 사용하거나 이러한 목적으로 설계된 장치를 사용하여 신체의 연조직을 문지르거나 반죽하는 작업이 포함됩니다. 이러한 유형의 치료법은 근육 긴장, 관절 문제, 신경 장애 등을 포함한 다양한 상태와 문제를 치료하는 데 사용됩니다. 정강이 부목을 완화하는 것 외에도 마사지는 불안을 줄이고 전반적인 이완을 촉진하여 몸 전체에 유익할 수 있는 것으로 나타났습니다.

마사지

정강이 부목 마사지의 이점에는 통증과 부종 감소, 혈액 순환 증가, 흉터 조직 파괴 및 근육 뭉침 완화 등이 있습니다. 다른 치료와 마찬가지로 시작하기 전에 명심해야 할 몇 가지 사항이 있습니다. 정강이 부목 마사지 치료를 시작하기 전에 항상 발과 다리 문제를 전문으로 하는 의사나 의료 전문가와 상담하십시오. 그들은 정확한 진단을 제공하고 최선의 치료 과정을 추천할 수 있습니다.

정강이 부목 마사지 요법

정강이 부목 마사지의 효과를 최대화하려면 천천히 시작하여 점점 강도를 높여가는 것이 중요합니다. 다리와 발의 근육을 운동시키기 위해 몇 가지 셀프 마사지 기술을 일상 생활에 포함시키는 것도 좋은 생각입니다. 정강이 부목을 위한 가장 쉽고 효과적인 셀프 마사지 기술 중 하나는 운동 전후에 다리를 찬물에 담그는 것입니다. 이렇게 하면 근육통이 마비되고 염증이 감소됩니다.

또 다른 좋은 방법은 폼 롤러나 테니스 공을 사용하여 나무나 타일 바닥과 같은 딱딱한 표면에 아픈 정강이 근육을 굴려주는 것입니다. 편안하게 무릎을 꿇고 손과 무릎까지 몸을 낮출 수 있는 장소를 찾으세요. 이 자세로 인해 무릎이 불편하다면 무릎 아래에 요가매트나 수건을 깔아 패딩을 만들어 보세요. 폼이나 테니스 공을 사용하여 단단한 정강이 근육을 밀어 넣는 것이 중력으로 정강이를 굴리는 것보다 더 효과적입니다.

마지막으로, 전문 스포츠 마사지는 정강이 부목으로 고통받는 운동선수에게도 큰 도움이 될 수 있습니다. 이 유형의 마사지는 특정 근육과 힘줄 접합부를 목표로 삼아 회복 시간을 줄이고 유연성을 높이는 데 중점을 둡니다. 이는 과도한 사용으로 인해 정강이 부목이 생긴 운동선수에게 완벽한 옵션입니다.

마사지 기술을 선택할 때 정강이 부목은 주의 깊게 치료해야 하는 두 가지 심각한 의학적 상태, 즉 전방구획증후군과 경골 피로 골절로 인해 발생할 수 있다는 점을 명심하는 것이 중요합니다. 이러한 상태는 정강이 부목과 유사할 수 있으며 이러한 상태로 잘못 판단할 경우 영구적인 손상을 초래할 수 있습니다.

200-Hour Yoga and Meditation Teacher Training

Our 200 hour yoga and meditation teacher training is a fully-rounded program that offers you everything you need to take your practice and teaching further. This includes a deep and comprehensive study of the physical asanas, pranayama, mudra, bandha, mantra, guided self inquiry, meditation, and lifestyle practices. We believe that yoga is a powerful and empowering path of self-discovery and transformation. We want to provide you with the tools and confidence to share this wisdom with others in a way that is authentic to your own experience and expression of yoga.

Our teaching philosophy and methodology is based on the Akhanda Shakti method of yoga. This is an integrative fusion that incorporates both the Ashtanga and Integrative Vinyasa modalities. It is a highly experiential, embodied learning process that provides you with the skills to teach yoga to’real’ bodies and’real’ people as a tool for holistic healing and emotional well-being.

We are committed to creating and supporting thoughtful, open-minded inclusive teachers. This is why we have created this yoga teacher training with the belief that you do not need to be an expert at yoga to join us. It is important to be a wise and conscientious student before becoming a teacher, and this training gives you the opportunity to develop just that.

Holistic Harmony – 200-Hour Yoga and Meditation Teacher Training

This is why we have designed our 200 hour yoga and meditation teacher training to be a combination of in-person and online learning. We understand that not everyone has the ability to travel to the mountains of North Carolina for a teacher training, so we have created an online component of our program that will allow you to learn from the same teachers you would have in-person, but at a more convenient location and at your own pace.

The online component of our yoga teacher training consists of the pre-recorded modules and the live calls where you meet your fellow trainees and learn with them. We recommend that you start the pre-recorded modules as soon as possible so that you have time to go through them before the first live call.

During the live calls you will have opportunities to ask questions, discuss topics, and get feedback from your teachers. We also encourage you to participate in the discussion and to share your experiences with other students. The most valuable part of the teacher training is the interaction with your fellow trainees and the support that you receive from them throughout the process.

We have found that the optimal group size for a 200 Hour yoga teacher training is between 15-24 students. Any more than this and you may begin to feel like just a number and less likely to form close bonds with your peers. This can also make it hard to have quality time with your teachers and to be able to interact with them as they are teaching.

Walking is a great way to lose weight. It is one of the best ways to lose weight and it is an effective technique. But many want more… so you should look for another physical activity to lose weight, or you can walk more and lose weight.

how to lose weight walking

The good news is that the amount of weight you lose can actually be increased, there’s no reason to try other exercises if you don’t want to. But how can you lose more weight?

• Walk quickly. Ok, the obvious, but it works. Increase your walking speed and also increase the number of calories you burn. You can then carefully choose your own pace according to your desired rate of weight loss.

• Walk on. Even more clearly, perhaps, but he is the perennial favourite. Increase the distance you walk and burn more calories.

• Up hill. Walking uphill can help you burn more calories than walking on a flat floor. So if you want to start burning more calories than you can imagine walking uphill.

• The surface. Did you know that the type of surface you walk on can have a dramatic effect on the number of calories burned while walking? On a less smooth surface, the body must work harder to walk, so concrete burns fewer calories than soft mud and sand, in particular. So if you want to burn more calories and thus lose more weight, try using a soft surface to walk on.

• Move your arms. Strange advice, but it really works. Move your arms as you walk and you’ll burn more calories and work muscles that otherwise wouldn’t have been worked; an increase in body surface area for walking is exhilarating.

• Mix things up. The human body is an amazing thing, and you get used to doing the same thing over and over again, it becomes more effective, and therefore expends less energy (calories) to do it, which is far from ideal. So instead of keeping your body guessing by varying speed distance, grade, etc. If you don’t do the same thing over and over again, your body won’t be able to get used to it.

• Walking with weights. The weight of riding feet or hands, the legs make the body work harder, which means you burn more calories with each step. These weights are easily purchased at many department stores, sporting goods stores, and even online stores.

Of course, there are other techniques to increase your weight loss and there are exercises to try if you still want to lose weight, but these techniques will help you walk with weights.

Unlike most sports, wrestling has a propensity to provide its athletes with everything they need to succeed. Many legendary athletes received their status from everything they got from the wrestling hall and nothing more. However, the insatiable hunger for an edge continues to push the boundaries of performance science. Added with anecdotal evidence of ‘what works’, new methods become the norm and soon what worked in the past no longer works. The fact is that in today’s extremely competitive environment, only coaches and athletes who are willing to risk trial and error with the latest methods will succeed. Also, athletes who rely completely on what happens in the practice room are quickly defeated by those who also employ other techniques. The best fighters continue to search and study to incorporate new physical training methods to also improve speed, power and endurance in relation to their sport.

Strength training for wrestlers can be broken down into three separate but synergistic components, power, strength conditioning, and speed/agility. While some teams choose to focus on just one or two of these, the most well-rounded athletes include all three in their programs. Power training is any type of weight lifting with the goal of improving outright strength. To get the best results in this area, rep schemes and program concepts borrowed from weight lifting are most effective. Speed ​​and agility are easy to improve with a combination of footwork, plyometrics, and speed drills borrowed from sprinters and conditioners used on the soccer field. Strength conditioning is a type of training that will build stamina and toughness in every fighter. The concepts here can be seen in cross fit and top soccer programs, however most wrestling coaches are very familiar with this type of training. Whether power training is lifting heavy weights for low reps, speed training is lifting extremely light weights, or bodyweight exercises performed explosively, strength conditioning are exercises performed in the 8-20+ range.

To further define it, strength conditioning is any type of training that will develop both strength and conditioning at the same time. While wrestling is very much a combination of these two components, training to improve them at the same time makes a lot of sense and produces quick results. If a fighter had to choose just one of these components, strength conditioning would produce the most noticeable results (if done correctly). Due to the extreme demand on the body and the high potential for injury, power training should be limited to the off-season, however this is not the case with strength conditioning. This style of training can be done any time of the year both in the weight room and on the wrestling mat. Increasing your strength conditioning weeks before the start of wrestling season is a great way to get in shape, improve functional strength, and build physical endurance the envy of any serious combat athlete.

While there are many different types of strength conditioning and many different ways to do it, keeping an open mind and experimentation is key. A good start is to use as many compound exercises as possible performed with and without moderate to light weights. Maintaining drills and drills specific to the movements found on the wrestling mat will be a key element in producing functional strength here. For example, a set of 15 burpees or 10 light power cleans directly before executing 5 straight takedowns. Perform this superset 3-4 times for a great workout that builds strength and stamina. You can build great strength conditioning by adding resistance with light weights or bands to certain movements you perform when fighting. For example, shooting (without an opponent) against the resistance of a band attached to a chest harness is a great way to build a more explosive takedown. For more explosive leg or core power, combine a set of front squats while holding a kettlebell for 12 reps with 12-15 pull-ups with band resistance. Add 3-4 of these supersets to the end of a practice for an awesome finisher.

Another great concept to add to your strength conditioning program is Chaos training. Chaos training is a group of sports specific exercises to help you prepare for any “chaotic event” that may arise in competition. A chaotic event is described as anything that could cause you injury or loss. For a powerlifter, one of those events that a smart lifter will train to avoid is falling forward while squatting. If a lifter falls forward during the squat and is unable to recover, he could fall on his face and sustain a very serious injury. To prepare for this chaotic event, certain exercises must be performed so that the lifter can prevent this from happening. For example, exercises like good mornings, heavy core work, and many arch strengthening exercises will build the musculature strength the lifter will need to stay upright at all times. In wrestling, an instance of a chaotic event is being caught! If you are on your back and can maintain a strong enough spinal arch for long enough, you may be able to make it through your period. To strengthen the musculature that will help you do this, do plenty of heavy neck extensions, trapeze work, and exercises to develop your lumbar and gluteal erectors. Holding the bow with your partner’s body weight on you for a while is also a great exercise to do in the practice room.

In the Power Tools to Success podcast episode, we spoke to Ronald Abvajee, a health and fitness expert, to ask how you can transform your health and fitness in just ten days. The subject of health and fitness is not an easy one, there is too much conflicting advice for diet and so is exercise programs. In life you are successful when you do what you love and enjoy. The strategies we share with you are intended to help you start fitness and exercise from a place of enjoyment. Only after you begin to enjoy physical activity and exercise can you begin serious exercise programs. The truth is, there are simple ways to transform your health and fitness that you can start using today, right away. Here are some of them:

• Don’t eat for pleasure, eat for sustenance. Eating for pleasure leads you to eat not only unhealthy meals but larger meals as well. So try to eat for energy so you can get on with your day and get your work done every day.

• Get up from the sofa every day, walk, walk with your children, or walk your dogs or walk with your partner. A simple walk every day can lead to a calorie burn of up to 250 and helps you reach your health and fitness goals. You don’t have to limit yourself to walking, maybe you can do what you like, play tennis with a friend if you want, run or play rugby. Whatever gets you off the couch and physical, do it. The funnier, the better.

• Avoid sugary drinks. Rather, drink raw fruit. Invest in a juicer. Drink lots of water too.

• Vegetarians are more likely to lose weight than meat eaters. You don’t have to become a vegetarian, but you can go without meat for a week or two and see if doing so helps with your weight. For most people, it helps to go a few days without eating meat in their diet. When they don’t eat meat, most people eat less than normal. This can help a lot in reaching your weight loss goal.

The above strategies will help you improve your health and fitness in as little as ten days. Once you’re motivated enough, you can start a formal exercise and diet program to help you reach your fitness goals.

American food manufacturers know that smart, health-conscious consumers want more fiber. Consequently, they are adding fiber to just about anything that comes in a container. This includes ice cream, shakes, yogurt, juice, snack bars, cookies, cakes, pasta, brownies, drinks, dietary supplements, and even jelly beans. The higher the grams of fiber, the better! A good fiber goal per serving is 2.5 grams. An excellent one is 5.0 grams or more.

High fiber counts are sometimes jokingly referred to as high fiber instead of high fiber. This is because it is achieved by “magically” adding a variety of powdered or gelatinous substances into packaged food recipes. The substances can be any combination of chemically treated, synthetically created, and/or pulverized natural fiber sources. All of them conform, 100%, to the FDA’s definition of fiber, which is a substance of plant origin that is indigestible or resistant to digestion.

Fifty years ago, before the marriage of high technology and agriculture, most people thought of fiber as “roughage,” the woody, indigestible part of a plant found in vegetables, fruits, legumes, and whole grains. In addition to providing bulk without calories, roughage also provides antioxidants, vitamins, minerals, and phytochemicals.

Strong scientific evidence links fiber to almost all types of health benefits. It has been shown to reduce the risk of heart disease by raising HDL (healthy cholesterol) and lowering LDL (bad cholesterol). It can prevent or help treat type 2 diabetes by slowing digestion, dissipating high blood sugar levels, and preventing insulin resistance. It can lower blood pressure. It can prevent certain types of cancer, especially colon cancer. It can prevent constipation and hemorrhoids. It can prevent overweight and obesity by suppressing hunger and creating a feeling of fullness in the stomach. The list of advantages goes on. You understand the essence.

That said, most Americans don’t eat enough fiber to get these benefits. The recommended daily goal for women is 25 grams of fiber, but the typical girl only eats around 13-14 grams. The recommended daily goal for men is 38 grams of fiber, but the typical guy only eats around 15 to 17 grams. Herein lies the sales pitch for food manufacturers who make increasing your daily fiber intake fast, cheap and easy.

Here also lies the controversy for consumers. Does a processed fiber substance really work or count in the same way that raw whole forage works? In many cases, the volume is reduced and the antioxidant, vitamin and phytochemical properties are removed or drastically changed. Do you get the same protections as unaltered “real” food? All we know for sure is that processed foods never end up being good for us. Fiber, however, is not normally recognized as a food that could be processed. Rather, all fiber is perceived as good and desirable.

A handful of studies are beginning to hint at important differences between processed and “real” fibers. Contrary to claims, many processed fiber products, for example, do not result in a feeling of fullness after eating them. Consequently, they do not help control hunger or control weight. Also, depending on the type and amount of processed fiber eaten, results are mixed regarding the promise of better digestion and regularity. And there’s a growing sense that more grams of processed fiber may be needed to match the effect of unprocessed fibers.

Clearly, more research is needed. In the meantime, education is your best tool for evaluating fiber claims made on product labels and in commercials. Please note that Nutrition Facts labels only provide a total fiber count. They do not distinguish between whole and processed fibers or between real and chemically altered fibers. The most useful skill is learning to distinguish and identify the types of fibers found in packaged foods and beverages. The only place to find this information is in the ingredient list. The ingredient list is likely to be the smallest print on the package, and is sometimes hidden under a flap.

Here is a brief overview of common ingredients that could be included and are technically counted as fiber:

Pulverized natural fibers are derived from a wide range of forage sources including psyllium, flax, rice, oats, fruits, wheat flour, bran, seeds and others. These pulverized substances can be of any consistency, from a flour-like powder to something that is more granular or coarse.

Modified starch is a white powder derived from starchy vegetables, most commonly corn, but can also be potato, rice, barley, or other sources. Modified starch is physically, enzymatically, or chemically treated to convert it into a resistant starch (making it indigestible). Starch increases the viscosity of foods and improves stability due to temperature variations.

Inulin (not insulin) and oligofructose are creamy-white, gelatinous substances. They are grouped together because they have a similar chemical structure dominated by fructose molecules. Inulin is generally derived from chicory roots. Inulin and oligofructose are not digested in the stomach (the reason for labeling them as fiber) and instead go directly to the colon, where bacterial growth is promoted. Due to bacterial action, these substances are also known as probiotics. Inulin is often found in dairy products.

Polydextrose is an odorless white powder made synthetically by connecting chains of glucose (dextrose) with chemical bonds that are resistant to digestive enzymes. (Again, this is why it’s called fiber.) Polydextrose is also a low calorie substitute for sugar and/or fat.

Vegetable gums are indigestible powders. They include guar gum and gum arabic.

Another option is to simply eat your vegetables. Vegetables are always available as whole, unprocessed products. See below for the big dose of fiber you get from just a half cup of roughage, the old-fashioned but still relevant and useful term for fiber that hasn’t been altered by a chemical or machine.

Fruit: 1.1 grams
Dark green vegetables: 6.4 grams
Orange vegetables: 2.1 grams
Vegetables: 8.0 grams
Starchy vegetables: 1.7 grams
Other vegetables: 1.1 grams
Whole grains: (1 ounce) 2.4 grams