How To Jump Start Your Day

1st N Weight Loss: Couch Potato Challenge: Day 2

When you jump out of bed every morning, all fired up with enthusiasm, motivation and eagerness to... Huh?

What's that you say? You don't do much jumping in the mornings?

Well, okay, when you ease out of bed every morning, all eager and enthusiastic to... Huh?

Say that again? You don't do that either?

Well, okay, when you're lying there in bed every morning wondering why the heck you should bother to get up...

Does your mind flash on all the things you'll get to do today, or is it filled with all the things you've GOT to do today?

What's the difference, you ask? Aw c'mon, any ten-year-old kid can answer that one. It's the difference between waking up thinking "It's Christmas Day" or thinking "I've got Final Exams today."

And face it, most of us live as though we're facing final exams every single day. Each sunrise brings more battles, more struggles, more dogged trudging, more frustrated attempts to deal with our chronic burdens.

Meanwhile, a few happy folks really do wake up eager. They're rarin' to go as soon as the light hits their eyeballs. But how do they do that? What's their secret to jump start their day?

Would you believe they don't have any secret? They just find it in their heart to love what's happening to them. Even the so-called "bad" stuff is treated with respect and dealt with as a potential learning experience -- something to profit from -- maybe even fun (with slight adjustments in attitude).

But they don't make any secret of it. What they do is right out there for the rest of the world to see. The only trouble is, the rest of the world is terribly busy not seeing. Not seeing the sunshine around them that so completely fills the lives of the eager-awakeners.

Those living in the darkside are tuned in to the dim, gloomy, depressing aspects of every event. Every day brings them the exact same occurrences that their bright-side neighbors receive, but since they're stuck in the dark-side, they must experience it all in shadows.

You have a radio, right? And when you turn the knob, the station changes. All those programs, every one of them, is in the air around you. But when you dial the radio, you're selecting just one from among all those thousands of signals.

And when you wake up in the morning, your dial can be set wherever you want it. Happy; sad; eager; dreading; energetic.

So is your mental dial stuck on station K-R-A-P or K-O-O-L? On W-O-R-M or W-A-R-M?

If you're not quite satisfied with the daily programming you're receiving, it's not that hard to change it.

No kidding... it's not. But you do have to do it yourself. Nobody -- I mean nobody -- is going to come in and reset your dial for you.

Now, you've read enough pos-think books and listened to enough tapes, you have a pretty good idea how this works. Let's stop kidding ourselves. You do know WHAT to do. But you haven't had much success with it. But there's one thing in all those techniques you're NOT doing.

When you do your exercises for a while, whatever it is you select during your journey, you get up afterwards and go about your day looking for signs that it's working.

And when you don't immediately see those signs, you start wondering why it's not working.

BBZZZZZZT!  Wrong move.

Instead, you're supposed to be thinking how thankful you are that it IS WORKING, even though you don't see anything yet. You fill your mind with strong thoughts about what you want the end result to be like, and soon you will see..

Now isn't that simple?

Once you start seeing them for yourself, it sure will make a difference in the way you wake up every morning.

This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Action Steps For Success In 2018

Think back to the beginning of 2017. Like most, you started the new year with many goals. What goals did you set? Maybe 2017 was the year you were going to lose weight, get a better job, make more money, meet someone or quit smoking.

How did it go?

2017 has come to an end. How many of those goals did you accomplish? It's ok to admit that you did not accomplish what you thought you would or even worse, what you knew you could have.

Recognizing last years failure is the first step toward creating positive changes.

New Year after New Year you reflected on the past and promised yourself that this New Year would be different. You had goals and you made resolutions that you would accomplish what you failed to accomplish in the past, and yet you repeated the same behavior and did not accomplish your goals.

Albert Einstein said, "Insanity is doing the same thing over and over again expecting different results" Why do you expect changes if you keep setting goals the same way? Are you really expecting to accomplish them? You need to take a different approach. Unless you are willing to change your approach you will be ending 2018 the same way you have ended 2017 and, once again, nothing will have changed.

Though setting and achieving a goal does not require the start of a new year, it does have a psychological effect. You feel like you are given the opportunity to wipe the slate clean and start fresh. The reason you want to wipe the slate is because of what you did not achieve. Individuals who achieve their goals dont want to start fresh; they want to remember and continue to build upon their past success.

As successful individuals achieve their goals, they are constantly setting new goals and forward momentum is maintained, producing endless results. You do not need a new year to get into action. What you need is to be resolved to produce results in your life. That is what making a resolution means, to be resolved to change behavior.

In the past you did not achieve your goals because you wanted to get the results without changing your behavior and following the steps to success.

This New Year, let's start forward motion by achieving goals continually. Here are the action steps to achieve your goals and produce success in your life:

1)Start out small. Don't think about huge sweeping changes that you want. Pick small goals that you can achieve in the next 30-60days. That is why you should try the "Couch Potato 21-Day Walking Challenge". Its not only small, but its simple, and by finishing, it can give you a sense of accomplishment, and motivate you to do more.

2)Become resolved and committed to your goals by writing them down and signing your name to them.

3)Read your goals out loud every day and ask yourself what behavior and actions are needed today to achieve them. In the past you made goals and got busy and those goals were quickly forgotten. Remind yourself daily.

4)Take the action you decided on that day. Every inch you move forward gets you closer to your goal.

5)At the end of your day, read your goal again out loud and ask yourself if you did everything you could to achieve it. Make necessary adjustments on your actions the next day when reading your goals again.

6)Achieve your goals within 30-60 days.

7)After achieving your goals, immediately make new 30-60 day goals and repeat the process.

Follow these seven steps to success and at the end of 2018 you will be celebrating a successful pattern of behavior that will bring you endless results for years to come.

Prior to beginning any physical fitness activities, individuals must consult a physician for proper diagnosis and/or treatment.

This article is intended to be used for informational purposes only, and is not a guarantee that you will be successful following this routine. Results vary by each individual, depending on their effort, and following a strict low calorie diet, throughout the 21-days 

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 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.

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.

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.

Learn To Enjoy Yoga To Live And Age Well

Yoga assists one with controlling various aspects of the body and mind. Yoga helps you to take control of your Central Nervous System (CNS) and more. Enjoying yoga on a daily scale will build you up, and you will start to notice changes (Good changes), such as a boosted self-esteem. Your body will feel stronger also.

Did you know people have enjoyed yoga for more than 5000 years?. Yoga derived from the India nations, which many believed has helped millions of American citizens take control of their body and mind. Yoga has proven to reduce stress, which promotes the nervous system helping it to stay strong.

Yoga when enjoyed on a regularly scale is a great method to help you with many pressures. Yoga combines spirituality, exercise, positive thinking, breathing and more, which can help you with healthy aging.

A few Pros of doing Yoga:

• Yoga is a valued practice for many people worldwide. 
• Yoga incorporates fitness, health, gymnastics, and training in a set of rules. 
• Yoga helps you to maintain or loose weight. Yoga is a stress reducing machine. 
• Yoga will train your mind, since it teaches you to control your thoughts through meditation and breathing. 

Breathing right is essential when doing yoga. When you practice yoga, it keeps you in contact with your inner self. You learn to balance your mind and body, which leads to good health.

Your emotions are controlled as well, which means fears, doubts, and other negative influences will not take control of your life. Rather you will have control. As you practice yoga, you will feel comfortable with you and the people around you.

The world will become yours, since you learn to communicate effectively and stop sweating the small stuff.

How to get started:

The first thing you should do is see your family doctor. Make sure you are able to enjoy the type of yoga you choose. When your doctor approves of your choice of yoga steps start out slowly. Guide your way into meditating, and exercising.

Yoga will put you in connection with your spiritual side, so prepare to find a new you. When you first start yoga, perhaps you would benefit more from joining groups that practice yoga. The group sessions may inspire you to continue your journey to healthy aging.

Having a support system is essential for all of us, which yoga groups can become your support team. If you cannot find a group in your area, visit your local library. You can also purchase books that train you how to enjoy yoga, or visit our new online location 1st N Yoga Tips to gain information pertaining to things strictly Yoga.

What do I go after receiving training in yoga, and I wish to practice at home?

After you have taken the steps to get started, you will need to find a quiet area within your home, that makes you feel comfortable. You want to avoid interruptions while practicing yoga.

When will I notice the change in me?

Like everything in life, you will not notice a change right away. It takes time to notice or feel the changes. If you do this like your suppose to do on a regular basis you will see some changes gradually. Keep in mind that yoga is teaching you how to control your mind, body and emotions.

Remember, work with yoga and yoga will work with you.

Looking for more Yoga Tip? Be sure to check back, as we will be introducing 1st N Yoga Tips


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 yoga, or weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Water Is Your Best Weight Loss Pal!

8 Glasses a Day

Just about all of us have heard about the important's of consuming at least 8 glasses of water a day as part of a well-balanced diet. The 8 glasses of water will help to hydrate your body and leave your skin feeling moist and supple. What is important to understand, is what those 8 glasses of water are doing for your body.

As the water enters into our system, it hydrates our cells. Not only do we feel more energized, but it will help to keep our cells strong against illness, headaches and fatigue. Imagine that our bodies are the cells of a plant. Without water, the plant will wilt and be less strong against daily elements. However, with the proper amount of water and care, the plant will be strong and healthy.

Water relieves the body of harmful toxins, such as those that are caused by illness and stress. By infusing hydration into your system, your body pumps out unwanted chemicals that will slow you down and make your body function less healthy like.

Fruit

Many people get their water from fruits, such as apples, watermelons and berries. One piece of fruit, depending on the size, can count for as much as half of a glass of water. The added benefit of fruit is that in addition to helping to hydrate you, fruit can add healthy amounts of vitamins and minerals to your core diet.

Fruit also fills the stomach and energizes you. Because fruit contains very few calories, it is a good food to fill up on. However, fruit does contain fructose, which is a type of sugar. Fructose will spike the level of sugar in your blood stream, which will give you energy. Yet, if that energy is not consumed readily, the fructose will turn to fat.

Dehydrators

There are beverages and activities that dehydrate your body quickly so that your essential amount of water intake needs to be increased. Beverages that deplete water from your body include sodas, coffee, tea and alcohol.

In order to ensure that you stay properly hydrated, drink one glass of water for every glass of soda or other dehydrating beverage. Also, for every half-hour of sweat-inducing exercise, you should drink at least one cup of water. If you are exercising in a particularly humid environment, you may have to drink more water in order to avoid headaches, illness and overall dehydration.

Water truly can aid your weight-loss process if you are diligent about consuming generous portions of it. Many people find that carrying a water bottle with them everywhere they go is the best way to remain tempted to treat their body right.

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 To Achieve A Centered Life Through Yoga

Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit.

If you are new to yoga, these seven tips will start you on the road to what we believe could become a more centered life.

1. Talk to your doctor: and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor's recommendations.

2. Find a yoga class: that best fits your abilities. Talk to prospective teachers, and decide whether or not you can handle a program before you sign up. It's very important to take it one step at a time. Try a few beginner classes before you attempt a more vigorous class. Don't move ahead too quickly.

Allow your body to adjust.

3. Listen to your body: and be aware of your physical abilities. You don't want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don't allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

4. If you can't find a class that meets your needs:, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best products on the Internet and read reviews. Talk to others for recommendations.

5. Try private lessons: You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you've had private lessons and learned the basics.

6. Find a yoga buddy: It's nice to practice with someone and it will help with motivation, as well as reduce injuries, while keeping up your enthusiasm and interest.

7. Eat lightly before practice: Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don't let yourself get too hungry to think. You won't be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.


Now it's time to grab your mat and a towel and get the most out of your yoga exercises.

Looking for more Yoga Tips? Be sure to check back, as we will be introducing 1st N Yoga Tips

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.

7 Tips To Help Burn More Calories

You may have heard stories about people who have lost dozens of pounds simply switching their diet soda or walking a few extra minutes each day. These were are all small changes in habits that contributed to a big difference and increased their metabolism over time.

You can increase your weight loss goal quicker and easier by increasing your metabolic rate and burning more calories.

I have listed a few tips below, that I think will help to get you started.

1) Move More

Sedentary people burn about one-third less calories per day.  By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories.

The trick is to keep moving throughout your day. Write the word move on post-it notes and put them in places you will notice them when you are sitting still. Try a few of these while sitting still:

• Tap your feet
• Swing your legs 
• Stand up and stretch 
• Move your head from side to side 
• Change position 
• Wiggle and fidget 
• Pace up and down 
• Use the restroom upstairs
• Park in the furthest corner of the parking lot
• Stand up while on the phone and step from side to side
• Clench and release your muscles

2) Eat Little and Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

3) Eat Fat

If you want to feel good and keep the fat off you need to first put it in.  Fat not only tastes good, our bodies need it to work efficiently.  By consuming several servings of healthy fats every day you will actually increase your calorie burning potential.

Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.

4) Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages, and being well hydrated will help your body metabolic processes burn quicker.

5) Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue, and muscle tissue is metabolically active, so it requires calories even when at rest and helps to increase fat-burning enzymes in your body.

6) Spice up

Eating hot spices might speed up your metabolism.  Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Cant stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi instead.

7) Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process.   Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time  and this can help you to not overeat later in the day.

By eating a portion of protein at every meal and as part of your snacks, you can increase the total number of calories you burn each day.

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.