Positive Thinking For A Healthier You In The New Year (2018)

                                             Healthy Aging Starts with Positive Thinking

Many people wander the earth believing they lack the intelligence, strength, mindset and power to achieve their goals. This negative mechanism holds them down, and keeps them back. You can gain motivation and live healthier, by simply telling yourself I can do it.  The old cliche, that "ANYTHING IS POSSIBLE, IF YOU PUT YOUR MIND TO IT" is so true, if you really and truly put your mind to it.

How to tell self "I can do it" when it comes to life and fitness Goals:

Just say today I am going for a short walk. Tomorrow I will walk a little longer then the first day. You have to be in control of your thoughts, actions, behaviors, etc by building your power of the mind.

Nevertheless, if you do not put your mind to it and you decide that you do not want to become active, then you are only living a life filled with shortcomings. Your negative reflections will defeat the purpose of getting your thoughts in control.

Saying I will do it later, is another negative reflection. This is called procrastination, which leads to laziness. Laziness leads to weak muscles and joints, which gradually builds up to medical problems.

Take control of your thoughts. If you want to do something bad enough you will do what you have to do to get where you want to be. You need to make a goal and stick to it. Create plans that help you to reach your goals, and take action each day to achieve them.

When you give up, it is a sign that you lack faith in self and it is a clear indication of weakness. You need faith to stay strong, just as you need positive thinking to strive.

Good results:

Having a positive attitude will give you a jumpstart to a healthier life in 2018. Keep on pushing. Do not stop once you get started instead keep pushing until you reach your goal. When times get hard and you don't think, or feel you can go on just keep saying, "I can do this" while always keeping your head up in triumph and your mind open. Don't dwell on something you can't change, rather focus on the things you have the power to change.

How to continue positive living:

To stay positive you have to admit your feelings and express them. If you feel depressed or frustrated, just say it aloud. There is nothing wrong with showing emotions, providing you stay in control and learn to express what you feel.

You have to talk about how you feel and don't blame yourself, or others, but instead, try to figure out why you are so depressed or frustrated. Failing to discover your intentions or reasons will reduce your control, especially if you do not understand your "WHY". Do not worry about the cause, rather find your  "WHY", and the cause will come to you.

Here are some pointers that might help you to get where you want to be.

• Find a good role model and become acquainted with their way of thinking positive. 
• Try to talk positive and avoid any negative talk at all cost. 
• Seek some support from friends and family.
• Reward your self with a massage or try meditation. 

Make a plan and stay with it no matter if its a change in fitness, or life in general. Just remember you can do whatever you want to do and keep your mind set, and positive energy for the good things and not the bad things. This will make you feel better and make you a happier person.

Being happy, can lead to a healthier life. Don't forget to create a goal. Don't make the goal so high that you won't be able to achieve it,  doing this can lead to disappointment and discouragement. Instead ensure your goals are realistic, and obtainable. By doing this, you can foster motivation, keep the fire burning inside, while readjusting accordingly as each goal is met.

1st N Weight Loss How To Fitness Videos

Welcome to 1st N Weight Loss informational video section. Our videos were designed with you in mind, to assist you with learning how to correctly perform certain exercise movements before embarking on your journey.

Who can benefit from the videos?

Whether you are a beginner, or expert you can benefit

What are the benefits of our explainer videos?

Our video will show how the exercise works & what muscle are being used

We’ve covered almost everything in out explainer videos with the help of top experts in the industry and our team at 1st N Weight Loss.

• Alternating Dumb Bell Bicep Curl Exercise Video
• Back Extension Exercise Video
• Barbell Step-Up Exercise Video
• Barbell Rollout Exercise Video
• Barbell Reverse Lunge Exercise Video
• Barbell Front Squat Exercise Video
• Barbell Deadlift Exercise Video
• Barbell Curl Exercise Video
• Barbell Lunge Exercise Video
• Close Grip Chin Up Exercise Video
• Close Grip Bench Press Exercise Video
• Chair Dip Exercise Video
• Cable Chop Exercise Video
• Cable Pull Exercise Video
• Cable Crossover Exercise Video                                                    Continue To Page 2

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, or physical fitness activities, individuals must consult a physician for proper diagnosis and/or treatment.

How To Age Well

As the years pass, and we get older, we need to remain active to keep our bodies and mental system in shape. The older a person gets the less our bodies want to function, so keeping it in shape is very important for all of us, even for those who are younger.

Sleeping is very important to all of us as we are aging. Aging brings on a different sleep pattern and we need to learn how to control it so when it is time to sleep we sleep well. It is normal as we age that it becomes harder to get a good nights sleep and feel as rejuvenated as we once did when we wake up. Getting a good nights rest is just as important as our diet and activities.

Did you know that it is harder for woman to sleep more so than men in their aging years?  Women have the tendency to feel stressed out more when trying to juggle a personal life, work, and family.  When this occurs they sometimes become just too busy to get themselves into an exercising routine.

Not getting enough sleep at night, can reduce your alertness during the day because you are tired. Long periods of sleepless nights can cause your blood pressure to rise, which is not good for the heart.

There are many reasons why some people cant get a good nights sleep. Sometimes you might sleep but it is a light sleep and we need to have a deep restful REM sleep. Sometimes you may awaken during the night from pain perhaps caused from arthritis, or some other ailment, or experience heartburn, which can cause you to get less sleep, as well.

Snoring, feeling depressed, or having a stressful day at the job, are all reasons that may be followed by a night where you are deprived of sleep.

How you can reduce the problems that cause you to lose sleep:

Caffeine, alcohol, and nicotine can cause you to lose sleep. Try not to drink any of these liquids before going to bed, and or smoke if at all possible.  Smoking is not only harmful to your body but it can cause you to lose sleep.

Excessive noise in the house, such as the TV or radio in the bedroom, can cause you to lose sleep as well,  so don't try to go to bed watching TV or listening to the radio; this will only keep you awake longer.

By researching information at 1st N Weight Loss, you can find information on aging well, or how to enjoy exercises that will help to reduce muscles spasms and/or arthritic symptoms. You can also learn about ways to reduce eating unhealthy foods which may cause heartburn, or how to reduce your drinking of caffeine-based substances before bed, which can help improve your sleep as well.

Do you have a pet that sleeps with you?

Even though you think they are giving you comfort it could cause you to lose precious sleep, which you need to age well. You may not realize it but every time your pet moves, or even snores; you can hear this while sleeping. Maybe you might have to get your pet a bed and let him sleep on the floor next to you. If you have allergies, your pet may be the cause, which can make you loose sleep as well.

Napping is not good if you take one during the day for more than 25 minutes. I understand that maybe you are not getting enough sleep during the night and how this can cause you to become a little tired in the afternoon. However, when you lie down during the day for long periods of time, it may cause you not to be able to go to sleep at night, because you are not as tired.

Before you lie down to rest tonight, consider drinking a warm glass of milk. Studies have shown that warm milk helps a person to relax, which may lead to a peaceful night rest.



This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Happy Holidays From 1st N Weight Loss

Let us all remember the spirit of giving during this holiday season, without a thought of getting. Remember the happiness as we see the joy in others. Take the time, and forget oneself while finding time for our fellow human-beings. 

1st N Weight Loss

What Is The Dukan Diet

What Is It:

The Dukan diet is the ultimate in prescriptive eating, with only a small choice of foods to choose from in the first phase. Carbs are the enemy, even if they come dressed as fruit and vegetables (as seen above).

Pierre Dukan’s high-protein, low-carb plan was first published in Europe in 2000. It wasn’t until 2010 that the Dukan movement really became popular, and was rebranded as the Dukan diet. Despite being the newbie on an already very carb-free block, The Dukan diet carved a gap in the jostling miracle weight loss market with a little help from some fairly well known fans throughout Hollywood.

Pierre Dukan began his medical career specializing in neurology but allegedly switched to nutrition after recommending a high-protein diet to a friend desperate to lose weight. So impressed with his friend's rapid reduction in size, Dukan embarked on developing and researching the diet that would eventually make him a household name. To date, the Dukan diet book has sold more than eight million copies worldwide.

Not without controversy, Dukan’s weight loss plan has come under criticism from health professionals, many believing that the diet promotes an unbalanced way of eating. 

The diet

Attack phase.

This first stage lasts between five-ten days and promises immediate results. Dieters have 72 high-protein foods to choose from, with absolutely no carbohydrates allowed.

Cruise phase.

While pure protein days are still encouraged, carbohydrates are slowly reintroduced in the form of 28 pre-approved vegetables. Dukanites, as the dieters are called, stay in this stage until they have reached their ‘goal weight’.

Consolidation phase

Previously forbidden foods such as fruit and dairy are gradually reintroduced. Followers are even granted two ‘celebration meals’ a week where they are allowed to eat almost anything they like (some restrictions still apply).

Stabilization phase

If you’ve managed to reintroduce carbohydrates back into your life without putting weight back on, you’re allowed to step into stage 4.

How long people stay on the diet depends on their current weight, fitness and desired goal weight. 

My Final Thoughts:

During the initial, very restrictive phase you can expect to lose weight quite quickly which of course acts as a great motivator. The diet is especially attractive for those who don’t like counting calories and prefer a more prescriptive way of eating because it sets out exactly what you can have.

The Dukan diet restricts fat and omits vegetables completely in the first phase, with a gradual re-introduction of some fruit, vegetables and carbs in the subsequent phases of the diet.  Beware that many followers find it difficult to stick to the dedicated weekly “protein day”.

There is limited scientific support that the Dukan diet is effective and sustainable in the long term, so although you can expect to lose weight in the initial very strict phases of the diet, most go on to regain the weight they originally lost.

More importantly, though, the diet ignores key healthy eating principles – including the importance of fruit and vegetables, the benefits of whole-grains and fiber and the health benefits achieved by selecting from a variety of food groups. For these reasons the diet is likely to be nutritionally imbalanced.

If you are just tired of all the fad diets like so many others that just zaps your time, energy, money, and eventually leads to you regaining the weight you previously lost, then let AdvoCare become your last stop...I did, and the results don't lie.

See also The Military Diet

                    Before & After AdvoCare 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Fighting Obesity To Age Healthy (A Sunday Confession)

Look my friend before reading my article you need to understand this, I have been there, I know exactly how you feel, and what you may be going through.  But let me tell you, being over weight will hurt you if you sit there and let it and don't get up and at least try and do something about it. It is not good to be over weight, obesity can cause your body plenty of harm.

If you are reading this article, and are overweight...you might have asked yourself some of the questions below;

What can really happen if I am overweight?

If you are over weight there is many things that can happen to you. Obesity is responsible for heart attacks. Obesity is behind sleep apnea, strokes, diabetes and so on. When a person is overweight, they often hurt all the time. Sometimes it makes it difficult to breath. Obesity causes the heart to work harder. You may have a hard time walking across the floor. Obesity can make you feel depressed and not want to go anywhere or do anything. Being overweight is bad on your health, as well as your mental well being.

What can I do to help myself?

You have several options, yet the first is to gain willpower to take control of your body. Not tomorrow, but today....tell yourself "Today is the day, Why Wait". The next step is to start eating the right foods, getting some exercise and so on. If you can exercise like you want to that is great, take it slow and do a little at a time. Do not overdo it. If you over work your body, the body will let you know.

Obesity prevents many people from being active. A persons emotions and mental state is affected by obesity, and you start thinking, or saying "I don't want to do anything, or you cant do anything", and its no use, you might as well just sit there and do nothing.

Let me tell you friend, you have to do something. Get out of the house and take in a movie to try and regain your mental state. Perhaps you could visit some friends that you have not seen in awhile. The more you start living, and being active, you will eventually start feeling better about yourself and regain the confidence to lose some weight.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

What should I eat?

I cant tell you what to eat, but I can however give you a few pointers.

Instead of frying your food, bake it. Baking meats, veggies, etc will help cutback grease. Baking will help drain the fat out of the food rather than if you fried the food. Fried foods mean fat, fat, fat, which can harm your heart.

• Try to eat several small meals throughout the day. 
• Eat plenty of raw vegetables, and salads. 
• If you enjoy chocolates or sweets, find substitutes. 
• Try to stay away from fast foods, fast food has obesity written all over its menu. 
• When you sit down to eat at home, avoid eating in front of the television. 

As I stated earlier, being over weight is hard on you both mentally and physical. Try to gain the will power, motivation, and determination to get up and move, your life may depend on it.

Sit down with those who mean the most to you, and tell them you will beat this...."WHY...because you love them". Tell yourself you will see the graduations, and the weddings, to include the grandchildren. Let this be the motivation you need to beat this....I believe in you!

Start out by taking it slow. Don't go hog wild since it will only make your heart work harder. You need to learn your limits to help you lose weight and take control of your health, remembering its a life change. 

If you find it still too hard to lose weight on your own, then maybe you should see if there is a local support group near that you can join, and get the support you need.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

What Is The Military Diet

Before diving into the details of the 3 day diet, the first thing I would like you to know is that the military diet, as claimed by many, is not designed by the nutritionists in the US military for the soldiers, airman, or marines. If anyone says so, don’t believe the hype.

It is just a low calorie weight loss diet that helps you lose a significant amount of weight in a span of about 7 days.

During the first 3 days of the military diet, you’ll be eating only the suggested foods, which help you lose weight and on the remaining 4 days off, you’ll be eating either the 1200 calorie meal plan (for women) or the 1500 calorie meal plan (for men) in order to maintain your lost weight.

Heres the deal: The Military Diet aka Army Diet is a 3 day weight loss diet followed by a 4 day maintenance diet. Due to the lower calorie consumption, you’ll lose weight no doubt. But, how much weight you’ll lose will depend on your age, health, current weight, and other individual factors etc…

How Does It Work?

As said above, the 3 day military diet menu is split into two phases, which lasts for about 7 days.

During the first three days of the diet, you’re allowed to eat low calorie meals 3 times a day with no snacks. On average, you’ll be getting roughly about a good 1000 to 1300 calories a day on the military diet.

On the other 4 days off menu, you’re free to indulge in a healthy meal comprising of no more than 1500 calories per day.

You can repeat the diet (3+4 days) several times, or so until you reach your weight loss goal.

The Menu

Below is the exact 3 day food menu plan you should follow during the first phase of the military diet.

Day 1 contains around 1,300 calories.

Breakfast:

1 slice of Wholegrain toast with 2 tablespoons of peanut butter.
1/2 Grapefruit.
1 cup of coffee or tea.

Lunch:

A slice of whole grain toast.
1/2 cup of Tuna.
1 cup of coffee or tea.

Dinner:

3-Oz (85 grams) serving of any meat
1 cup of green beans.
1 small apple.
1/2 banana.
1 cup Vanilla ice cream.

Day 2 contains around 1,100 calories.

Breakfast:

1 slice of toast (whole grain).
1 hard-boiled egg.
1/2 banana.

Lunch:

1 hard-boiled egg.
A cup of cottage cheese.
5 saltine crackers.

Dinner:

2 hot dogs without bun.
1/2 cup of carrots and 1/2 cup of broccoli.
½ banana.
1/2 cup of vanilla ice cream.

Day 3 contains about a 1,000 calories or so.

Breakfast:

1 slice of cheddar cheese.
5 saltine crackers.
A small apple.

Lunch:

1 slice of toast.
One egg (hard boiled or cooked according to your likes)

Dinner:

A cup of tuna.
1/2 banana.
1 cup of vanilla ice cream.

In addition to the three day military diet plan menu, it is advised to drink as much water as you can (at least 3 to 4 liters per day). If you’re into coffee you can have it as long as you don’t add any sugar, milk or cream, which spikes up your calorie intake and thus spoils your diet.

PHASE 2 (4 Days)

This is phase 2 of the military diet, where you’ll be eating healthy, but limiting your calorie intake to just 1500 calories per day. Women can go down up to 1200 calories per day.

You can use a Fitness app to count the calories from the foods you consume.

The only rule of thumb is to avoid any fast foods and include only healthy foods like vegetables, fruits and protein.

3 Day - Food Substitutions

Let's be real, not all of us will be able to eat all the foods listed above, this is why you are allowed to replace any food in the 3 day diet military menu with foods that contain the same number of calories and nutrients.

Is it safe?

Since the actual diet lasts for just 3 days, it is safe for an average person.

But, if you start following it vigorously for a continued period of time (for months at a time), then you may be in trouble due to lack of nutrients from such a low calorie diet plan. So, don’t put yourself at risk by doing so.

Bottom Line: The three day Military diet is safe, but not meant to be followed for months at a time. When done, stick to a healthy eating lifestyle and you’ll definitely be able to maintain your new weight.

Tips for better results

• Start your day by drinking at least a liter of water. 
• Pack your refrigerator with our grocery list before starting the diet so that you don’t have to get stressed out what foods to eat. This makes the dieting easier.
• Exercising will help you lose more weight compared to just diet alone. But, it is only advised to start heavy workouts during the phase II, as you’ll be having less strength on the first 3 days due to low calorie consumption. However, you can do regular jogging, walking or running along with some yoga and meditation during the phase I.
• Get a diet buddy, it will help you get motivated, and to continue (or stick to) the diet without quitting. I
• Don’t drink any alcoholic or sweet drinks. Instead, drink a glass of warm water with ½ slice of lemon (juice).

In closing, if you’re looking for long term results, then you should not follow the three day military diet (or any diet program for that matter). The best way to lose weight and maintain it is by changing your lifestyle (healthy eating habits). If you cant seem to get the right foods, then try supplementing your caloric intake with reputable supplements. It is the only recommended way to stay fit for a longer period of time.


See also the Dukan Diet

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

What Is Pilates

There are a countless number of exercise programs on the market that make empty promises with little results to show from the intense workouts. Pilates, however, is not one of those who offer empty
promises.

The Pilates program offers low impact exercises, which balance the body as well as the mind. The program focuses on the core postural muscles. These muscles are what keep the body balanced and provide support to the spine. Pilates teaches awareness of breathing and alignment of the spine.

Pilates was built on the idea of muscle control. Each movement is regulated and there are no sloppy, uncontrolled movements. Every Pilates exercise must be performed with exact control of all body parts to avoid injury and produce positive results.

Pilates does not focus on intensity or multiple reps, but rather proper form and effective results. Precision is also key in Pilates. Every movement has a purpose. Every instruction is important to the success of the program. Leaving out any details forsakes the intrinsic value of the exercise.

The focus is more on doing one perfect and precise movement instead of halfhearted ones. This precision becomes second nature and carries over into our everyday life. Concentration is just as important as control and precision. Pilates demands intense focus. Beginners learn to pay attention to their bodies and build very small delicate fundamental movements and controlled breathing.

Centering plays an important part in Pilates. By centering parts of the body such as the abdomen, lower back, hips and buttocks, also known as the powerhouse, the body is able to draw energy and flow it outwards to the extremities.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Aerobics For Weight Loss

The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, which is maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods.

In general, aerobic exercises are those activities that require large muscle work, elevate the heart rate between 60 percent and 80 percent of the maximal heart rate, and is continuous in nature, lasting 15 to 60 minutes in duration. An aerobically fit individual can workout longer, more vigorously and recover quickly at the end of the aerobic session.

Aerobic exercises typically fall in two categories:

Low to Moderate Impact aerobics; These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

High-Impact aerobics; Activities which belong to this group include running, dance exercise, tennis, racquetball and squash. High-impact aerobics should be performed on alternate days. People who are overweight, elderly, out of condition or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor.

Here are some of the many aerobic exercises you can do and because of the variety in which you can choose from, it can eliminate boredom.

Walking

Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer, moderately-paced daily walks are best for losing weight.

Jogging/Running

In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, a greater numbers of calories can be burned per time spent.

Choreographed Aerobic Exercise

Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well.

Step Aerobics

Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform.

Water Aerobics

Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates. It is a good way to lose weight.

Swimming

Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming can burn more calories than running per time spent.

Stationary Cycling/Bicycling

Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

Jumping Rope

Jumping rope can be a great aerobic workout as long as it is performed at a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy diet & nutrition plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate.

Raising you metabolic heart rate helps your body burn calories at a faster pace. It is an effective way to lose fat only if you are motivated enough to do it frequently.


This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

How A Lack Of Activities Can Prevent You From Living A Healthy Life

Did you know that a lack of activities, can prevent you from living a healthy life?  A lack of activities in your life, may cause fatigue or make it difficult for you to sleep at night, causing you to feel tired in the mornings. As we age our body will start to change and the need to make certain changes in our lives become more prevalent.

Having a good night sleep can help you to think clearly, and boosts your energy while controlling your weight. A good night sleep, can help your immune system become stronger, which can assist in keeping you healthy.

Researchers have proved that a good nights sleep is necessary for our health, to include discovering  that a lack of sleep reduces the growth hormones in our bodies, which can change muscles to fat. Getting enough sleep at night is very important, yet its second to staying active.

Without the right amount of sleep, our body will release insulin or glucose into the bloodstream, which slows down our metabolism. This action causes the body to gain weight, rather than control weight.

When a person feels exhausted, they will feel weak and fatigued, and are not able to enjoy any physical activities, which can lead to additional problems. Having the right amount of sleep balances out our bodies giving us more energy, which can result in a more active lifestyle.

To improve your health, try walking each day.

Start a walking program in the morning to help wake you up, and boost your energy.  In addition, walking can help you burn fat and calories. After walking, you may notice a big change in how you feel the rest of the day.

Walking will help to loosen our muscles, reduce stress and depression along with anxiety, helping us to sleep more sounder, and deeper at night, allowing us to wake up in the morning and feel happier and more rested.

Start out walking at a slow steady pace for as far as you're comfortable.  Each day pick up the pace a bit and walk further. Just remember when walking that you want to work up to a steady brisk walk to make you sweat but not to the point where you are out of breath.

Take a short walk before and after meals to calm your nerves, and burn calories too, it will give you energy, and relieve that stress from the long day at the office.

If you decide to start a walking program for yourself, it is a lot more fun if you have someone to go with you, so try talk to that neighbor you don't know and maybe they will walk with you. Just think about it; you will become acquainted with someone new, while talking about new things and relieving stress, while getting in your exercise as well.

After walking, be sure to cool down. When walking at a vigorous pace your heart rate will go up and the cool down will help to bring it back to normal.  You can cool down, by walking a bit slower and relaxing.

A few extra tips to consider:

To get the proper rest, so that you can feel more alive and active, try reducing your intake of caffeine, nicotine, harmful chemicals, such as over-the-counter meds that can keep you awake, alcohol and so on.

Try to avoid drinking any of the above after 8 p.m. in the evening. Nicotine as well should be avoided if possible, yet if you must smoke try to avoid smoking after 8 p.m.

If you can't go to sleep at night instead of getting up and turning on the TV try pacing around the house. Do some stretching, while shaking your arms and legs. Walking around the house may relax you even more, especially since everyone else will be  in bed. :)

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Stretch Marks, And Remedial Measures

Stretch marks are caused mainly when a person gains weight and the skin grows rapidly causing stretch marks.

Even though our skin happens to be very elastic, nevertheless over stretching may lead to stretch marks.

It usually happens at the time of puberty when girls and boys body go through a speedy change, during pregnancy or when you happen to gain or lose weight.

With elastic skin, sometimes the production of collagen gets affected which can lead to stretch marks in many areas of our body, such as the bikini area, stomach, thighs, hands, breasts, hips, legs and even buttocks. Even though the stretch marks appear to be normal from outside, the stretching actually occurs inside.

The lower layer of the skin which provides it strength and elasticity tend to get thinner and uneven. As you know, skin is very transparent, and if you look closely even blood vessels can be easily seen. This is why we can see the stretching which has occurred as well.

Men suffer from stretch marks too. These stretch marks usually disappear over a period of time, but some can last as well, depending upon the marks, and how they were caused.

Stretch marks start to develop in some women, who are pregnant on the abdomen during their second half of the pregnancy. The skin stretches to accommodate the growing baby, which is growing daily.

The color of the marks, can depend sometimes on the color of your skin. Depending on your skin color the mark may begin as a pink, reddish, brown, or dark brown color. These reddish-brown marks fade gradually with the passage of time, and later on may look like shining silver lines.

During their pregnancy, women may notice the stretching of skin a lot near the abdomen and breasts. These are normally caused partially due to hormonal changes. Women who have weaker collagen tend to get more stretch marks than others and may require even more time for the marks to heal, or fade.

Research has showed that due to frail pelvic ligaments, some women might suffer from stretch marks, in the pelvic region as well. This can sometimes be prevented by doing pelvic floor exercises.

Bodybuilders have also been known to get stretch marks due to the rapid growth of their bodies as well, which in someways are similar to pregnant women.

Remedial measures for stretch marks that I have recommended to my clients, and readers are below.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

• Applying collagen creams, even though its benefits are still unclear so check it up with your doctor before applying any lotions
• Cocoa butter creams are said to do wonders to your skin as it softens scars
• Applying olive oil and Vitamin E oil which would help in getting rid of the stretch marks
• Mixture of 1/2 cup virgin oil, 1/4 cup aloe Vera gel including liquid of 6 Vitamin E capsules and liquid from 4 Vitamin A capsules mix then together and store it in the fridge to be applied daily
• Have a healthy diet which has plenty of protein and is rich in Vitamin C and Vitamin E, which helps in tissue growth
• Mixture of any carrier oils like avocado, sweet almond, jojoba mixed with drops of lavender and few drops of chamomile can still do wonders on your skin

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Tips On Working Out And Looking Younger In 2018

The secret  on how to stay young has been searched for many years. Researchers have even done some experiments to find ways to slow down the aging process.

There are some many techniques which have been implemented, but the most important things that we can do is remain consistent in implementing our healthy lifestyle and eating habits.

We can't stop the natural changes, but we can work hard to slow down the aging process.

Therefore, I'm going to help you with 10 easy steps to assist you in looking  younger in 2018:

Detox, It's important to start detoxification, getting rid of toxin from our body. Our body metabolism has done that process, but in everyday life we are exposed to so many chemical hazards from air, food and our environment. Fasting or just consuming fruits and vegetables are ways to detoxify our body.

Sleep; Having enough sleep at least 6-8 hours a day will make our skin healthier. Having a good sleep is also important because growth hormones are working during that time. They renew the old cells of our body, including the skin cells. Our skin will look fresh and young if we have enough sleep.

Food; Eating healthy each and everyday can make our body fit, slim and also look younger. Try to eat more fish instead of red meat. Fiber food, vegetables, fruits, and supplements are important food to consume. Drink less coffee and other caffeine beverages.

Exercise; Through routine exercises, we can feel happier, energetic, and confident. It also increases our bone density and muscle which can make our body look 15-20 years younger. Besides aerobic, walking, and swimming, try also including weight lifting into your routine.

Relax; When looking relaxed, our face will typically look younger. Stress and worries tend to show on our face when we are tensed. If we can manage our stress and feel at peace, our face will look younger and more attractive.

Be Positive; A positive mind and affirmation can help us in becoming more centered, and at peace. Negative thoughts tend to bring failure and make us look older and unattractive. Meditation is one way to help us with our positive thoughts.

Medical Check-ups:  Just like a car, our body also needs attention and care so it can work well everyday. Having routine medical checkups during our healthy time is important to identify diseases, or illnesses as soon as possible.

Active Lifestyle; Always try to be active during your life. Activities can improve your health; and if you are older, it can help increase your memory too.

Social Life; Having a happy social life can increases your spirit, bring peace to your mind, and make us all feel and look younger. Staying in touch with our friends, family, neighbors, colleagues, and others can bring happiness as well.

Performance; Start to look at your performance. Is your body weight ideal? If not, try to obtain your ideal weight. Also look at taking care of your skin, hair, nail and teeth. Those are important as they will show our age. Remember Looking good and feeling good for 2018, will soon be a goal for many of us.....six months from now, where will you be? Why Wait...Today is the day!

Written by,

Dwight Obey, Independent AdvoCare Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

10 Habits To Open A Floodgate of Energy

Start feeling less tired, more alive, and energized by adopting some of the following energy boosting strategies listed below:

* Always eat breakfast

Believe it or not, the first meal of the day is the most important one which provides your body the required fuel to keep you going throughout the day.  Never miss breakfast; snack on an energy bar, a banana or apple, or drink a glass of juice, if you're in a hurry.

* Eat smaller meals and more often

Studies have proven that by eating smaller and healthier meals throughout the day actually gives you more energy as opposed to bigger meals which often make you feel tired and sleepy! Try to eat a healthy snack every three or four hours to maintain your energy levels.

* Exercise!

Walk, jog, or cycle at least fifteen minutes everyday. Any kind of physical activity will boost your energy levels. Find time between breaks, classes, before or after work. Plan ahead and establish a schedule for exercising. You will notice an immediate difference in energy!

* Feed your cells!

If you feel run down and extremely fatigued often or just sometimes, this may be a sure sign that the cells in your body are not receiving enough nutrients. When our body does not get its required dosage of nutrients from our diet, we become exhausted much faster.

To help me stay energized, and more focused, I like to use an AdvoCare supplement called Spark.

* High energy foods

Consider adding high energy foods to your diet such as low-fat cheese, milk, yogurt, beans, eggs, fish, poultry, and lean meat.

* Juice

Drink a whole glass of organic apple or pure orange juice. These two will provide you with plenty of energy, especially when you are running low!

* Water

Drink water on a regular basis.

* Reduce caffeine consumption!

A great way to help maintain your energy levels is to reduce or eliminate caffeine from your diet. Remember: caffeine is a stimulant and will make you jittery.

* Vitamins

Take supplements of vitamins C, E, and B6. Or, eat foods rich in these vitamins like oranges, almonds, peanuts, and pecans.

* Minerals

Take iron as a supplement; it will boost your overall energy.

There you have it, 10 sure fire ways to boost your energy, until next time...take care.

Written by,

Dwight Obey, Independent AdvoCare Distributor

Age Healthy And Improve Your Quality Of Life

From the day we are all born, we age everyday. As a young person, we do not think about the later years in our life. We live in a very fast pace world today and it causes a lot of stress in our lives and as time goes on, the stress begins to affect us increasingly.

Everyone young and old, we all need to take care of our bodies and minds. By taking care of ourselves, it keeps us thinking, moving and helps prevent major illnesses such and cancer and many other diseases. We all have to work at keeping ourselves healthy and there is no better time than right now. The younger you start taking care of yourself the better it is; by starting early your catching things before they have time to progress.

So right now, start off by eating healthy. Keep an eye on that diet and make sure your not overeating, but eat enough to get vitamins you need to have. A good multivitamin is a good way to start adding supplements to what you don't get in your food.

Food does not always have the amount of vitamins anymore like they use to, and that starts at the farmers level. Don't blame the farmer for this because they are just doing their jobs the same way we all go to ours everyday. The farmer has to add fertilizer, chemicals and even water to their crops to make them grow bigger, faster and for beauty too. Adding all these chemicals eat up all the natural vitamins that you need.

Water has chemicals in it too; one reason why your water needs to be tested at least once a year especially if you have well water. Once the food is grown and ready to be shipped it is polished, coated to keep it nice and fresh looking during shipment, which is why this will take away some of the vitamins as well. Try to eat as much, homegrown food as you can and not processed foods. Fresh homegrown food is the best, since you get natural vitamins.

A good multivitamin is not going to hurt anyone. It is known that people who take a multivitamin everyday is in better health than someone who does not. Sometimes your doctor may want you to take extra vitamins, as we grow older because our bodies change and sometimes require more of something. In addition, as we grow older our eating habits change and we don't eat as much or we want to lose weight and don't eat the right foods.  Nevertheless, remember you can lose weight and still eat right.

As we grow older our bodies and mind change. All the stress we had growing up continue through out our lives. Relieve that stress as much as possible because it can do a lot of harm to us. Stress is known to be a major factor for poor heart conditions, strokes, and it will lower our immune system, as we grow older. 

A regular exercise program is good for all ages and helps relieve stress at the early ages as well.  If only families took time out to exercise maybe as a family with their children and made it a part of their lives that would help relieve it during the younger years.

A person who learns and enjoys exercising on a daily basis will keep during it, as they grow older as well.

Exercising will help the older person to keep those bones more flexible so they don't get stiff and weak. The heart benefits from exercising too. Exercise will cause the heart to produce naturally, by working it harder to keep it highly flavored. Exercising helps to keep our bodies toned up and helps us to lose weight, or at most keeping the weight maintained.

Remember starting early can help later in years to make your life healthier and more content.

Written by,

Dwight Obey, Independent AdvoCare Distributor

Get A Glowing Complexion By Feeding Your Skin Antioxidants

The benefits of antioxidant-rich foods for inside and out health for your body cannot be overstressed. That is true even when it comes to obtaining a healthier complexion for your skin that glows.

Citing advice from my research in the field of nutrition, Ive written about three common antioxidant nutrients as well as best sources.

Although there is no conclusive proof that antioxidants keep skin from aging, experts do agree they have the ability to capture free radicals and may protect us from certain diseases.

Research shows that antioxidant-rich foods can also give us a healthier, glowing complexion.

Eating foods rich in antioxidants is best. There is not a substitute for getting nutrients through food. The body absorbs and assimilates them far better than any other way.

The U.S. Department of Agriculture Food Guide Pyramid, suggest eating three to five servings of vegetables and two to four servings of fruit each day. Choose at least one citrus fruit, such as an orange, a tangerine, or a grapefruit, for vitamin C. To increase beta-carotene intake, eat at least two orange-yellow or leafy green vegetables each day.

Eat Right for Younger Looking Skin

Eating healthy equals younger looking skin. Drinking a cup of orange juice and eating one raw carrot provides twice the Recommended Dietary Allowance (RDA) of vitamin C and beta-carotene. The RDA for vitamin E is harder to meet, especially for those on a low-fat diet.

Look,  Don't be afraid to add a couple of tablespoons of olive oil to your diet, or to eat some nuts or seeds, it will do your body good.

The following guideline can be used for RDA's for three of the most common antioxidant nutrients, vitamin C, vitamin E, and beta-carotene; good sources and how best to maximize benefits of each are included.

Vitamin C:  RDA at least 60 mg. (1/2 cup orange juice = 70 mg.)  Citrus fruits and juices and tomatoes are good sources of vitamin C. Eat whole fruit for extra fiber. Avoid juice in glass containers, and heat-pasteurized juice. Light and heat destroy some of the vitamin C.

Vitamin E:  RDA 8 mg for women / 10 mg. for men (1 tablespoon of canola oil = 9 mg.)  Good sources include nuts, seeds and their oils, fatty fish such as salmon, mackerel, halibut, and trout, and wheat germ. Use canola, olive, or another vegetable oil in place of butter or margarine when cooking.

Beta-carotene:  no established RDA. Some experts, however, recommend 5-6 mg. ( One carrot = 12 mg.)  Orange and yellow vegetables, and leafy green vegetables, including broccoli, are all good sources. Instead of potato chips or popcorn for an evening snack while watching television, opt for prepackaged, washed and peeled baby carrots.

If you feel you are unable to meet the RDAs through diet alone, by all means take an all-in-one antioxidant vitamin supplement a day, but continue to pay attention to rich food sources.


Because many over-the-counter cosmetics containing antioxidants don't have enough to be totally affective by themselves, it is best to feed them to your skin in a combination mixed with a healthy, antioxidant rich diet for younger looking skin.

We at 1st N Weight Loss care about you and your overall wellbeing. With proper skin care, a healthy diet, regular exercise, adequate sleep, and ample amounts of water, you can enjoy a more fit body, improved quality of life, increased stamina, and a glowing complexion!

Written by,

Dwight Obey, Independent AdvoCare Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Dieting And Fitness Tips For Living A Healthy Life

When it comes to living a long and healthy life, there are two necessary ingredients: diet and fitness. While some believe that they are one thing all together, nothing could be further from the truth. It is quite possible to have a perfectly healthy diet with deplorable fitness habits. It is equally possible to be very physically fit with less than savory eating habits.

There's a clever little line in the Jimmy Buffet song "Fruitcakes" when his 'lady' is lamenting:
"I treat my body like a temple, and You treat yours like a tent"

I can't help but think of this line whenever I think about all the people around the world who are going on these garbage in, garbage out diet plans hoping to achieve the weight loss success of those who are endorsing these products.

To be completely honest, it is possible to shed pounds through diet alone. It is difficult but possible. It is also possible to be physically fit and have a few extra pounds hanging around. To a large degree we are what we eat. If we consume a high fat low substance diet our bodies are going to lack the fuel required to burn the fat. At the same time if we aren't providing our bodies with the tools it needs to build muscle it doesn't matter how many weights we lift.

When it comes to diet and fitness, the best results are achieved when they work together rather than separately. Use your fitness routine to burn excess calories and use your diet in order to properly provide your body the nutrients and fuel it needs to build muscle.

I've heard many times in my life that a pound of muscle weighs less than a pound of fat. While this is not true at all, a pound is a pound regardless; a pound of muscle occupies less space on the body than a pound of fat. Pound for pound, I would much rather mine be composed of muscle than fat. Dieting alone does not build muscle and that is something you will do well to remember in your efforts.

You should also realize that as you are building muscle you may be shedding inches while not showing a great deal of progress on the scale. It is very important that you keep this in mind throughout the weight loss process. Do not measure your progress by the scales alone or you will achieve misleading results.

The problem is that far too many people do just this and get frustrated and give up when they are actually making progress. Do not allow yourself to be a victim of the scales. Look in the mirror, try on your tight pants, and measure your waistline. Measure your success by how you feel after climbing a flight of stairs not by how many pounds fell of the scale this week.

By incorporating fitness into your diet routine you are also enabling your body to burn off any extra calories you may have consumed during the day. This means that if you want to have a small 'cheat' during your day, you can make up for it by burning a few more calories than normal in the evening. This isn't something that should happen often but an occasional occurrence isn't going to make or break your diet.

You should also look at dieting and fitness as a ball and glove type of relationship. While you can play ball without the glove, it seems to work so much better if you have both.

Diet and fitness when combined can create fantastic weight loss results for those who take them both seriously. The thing to remember is that neither works as well alone and neither will work unless you are willing to do the work. You must make this a priority in your life in order to achieve the best possible results.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

How Strength Training Can Improve Muscle Tone In Women

When working out, lack of strength training is the biggest mistake often made by women. Even though the 1950's are fifty plus years ago, it still seems like there are still a lot of hang ups when it comes to women and weight training.

Women are able to do intense muscle building workouts just like men are - although, contrary to popular belief, working out is unlikely to cause a lot of muscle buildup unless you are taking a muscle building supplement. In fact, the sport of weight lifting will have the largest effect on your muscle tone, over any other workout activity.

How women can improve their muscle tone

Use Larger Weights To Improve Your Muscle Tone.

First of all, when it comes to strength training for women, you should throw away those tiny dumbbells that are sold in stores. These dumbbells might be marketed toward women, but the small 1-2 pound dumbbells will have very little effect on your actual muscle tone.

This does not mean that you need to lift huge weights - but you should be able to feel the resistance in your arms when you pick up the dumbbells that you're going to work out with.

In order to tone your muscles, you're also going to have to do a lot of regular exercise. Toned muscles are not all that difficult to get, as long as you are able to stick to a regular and consistent workout routine.

A good routine to get into is to work on your arm muscles one day, legs the next, abdominal muscles on the third day, and then take a break on the fourth and then repeat. This will give you enough time to heal in between workouts, but it is regular enough that you should end up with well-toned muscles in no time.

Studies have shown that people who are just beginning a workout program gain strength the fastest when they train each muscle group at least three times per week. It is also important to fit some cardio workouts into your week too. We recommend fitting three 30 minute workouts into your week.

Cardio will help you to burn extra calories and also helps you with muscle recovery as it helps muscles to get rid of lactic acid build up that occurs from weight training. Muscles cannot properly rebuild themselves unless all lactic acid has been removed. To help her maintain her health, my wife has recently starting using a product called AdvoCare Glow.

Written by,

Dwight Obey, Independent AdvoCare Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.