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Health & Fitness – Diet for Burning Fat

  • Posted on May 28, 2012 at 11:32 pm

Following a diet plan which includes high protein and fiber helps a lot to burn the excess fat around your middle, because the body burns more calories in digesting protein than fat.  Also cycling your diet between low carb and high carb is also of great help.

In this kind of diet one is allowed to have three meals in a day. Once in a week the dieter is allowed to eat whatever he likes but for one hour only. The concept of this diet is burn fat as the primary source of energy. Also altering between high carb and low carb helps in manipulating the glycogen metabolism and doesn’t let the body to store fat.

Bad carbs causes fatigue and sleepiness after the meal, so it is suggested to include good carbs in our diet that include brown rice , corn, white and sweet potatoes, pasta, fruit, and whole white bread.

You should also include protein rich foods in your diet like eggs oat meal low fat dietary products, lean cuts meal.

Sample diet for high carb day

Breakfast: Whole grain toast with honey, yogurt and fruit salad

Lunch: Turkey breast along withsweet potato (baked), green salad along with low fat dressing

Dinner: Chicken breast, zucchini, whole grain pasta

Dessert: Fruits

Sample diet for low carb day

Breakfast: Omelet of egg white with salsa and cheddar cheese

Lunch: Avocado and tuna with raw and large vegetable salad

Dinner: stir or frylean beef with peanut sauce and broccoli

Apart from following the above given sample diet plan people can consider the beneficial aspects of the following fat burning foods and can include them accordingly.

Eggs: Eggs are very high in protein and can burn that undesired belly fat. Eggs contain vitamin B12, a great supplement that breaks down fat cells. Eating too many eggs may increase the cholesterol level, so the best way is to omit the yolk and consume the protein rich egg white.

Beans: Beans are considered as very good source of protein, iron and fiber you have to be conscious selecting the type of beans in your diet. While kidney beans, white beans, lima beans and navy beans have nutritional value, baked or refried beans are totally discarded. Baked beans contain a lot of sugar and refried beans are loaded with saturated fat. While preparing beans, they are needed to be cooked thoroughly as some beans contain certain proteins that are not broken down by the digestive track.

Oatmeal: Oatmeal is not very good to taste but it has great nutritional qualities. It helps in lowering the blood cholesterol level. It contains soluble fibers which flushes out bad digestive acids from our system and helps lowering cholesterol level. It is better to eat the unsweetened and unflavored one, if needed honey can be added instead of sugar. It is also helpful n fighting heart disease and colon cancer.

Olive oil: olive oil is one of the good fats that burns fat and keep the cholesterol level down. It contains monounsaturated fat that is highly beneficial for our health.

Whole grains: One of the best ways to avoid thebad carb and give the necessary carbohydrates to the body is to consume whole grains, which are unprocessed and contains the necessary mineral and fiber for the body.

Tuna and salmon are also rich in protein and contains omega 3 fatty acid, the name fatty acid is deceptive and is actually is a good fat that  the immune system.

Oey Piu Hian


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Mens health,fitness tips

  • Posted on May 28, 2012 at 11:00 pm

Mens Health & Fitness tips:

Benefits of resistance training:Do you want to have a stronger and more toned body?  Then you need to imcorporate some resistance training into your  weekly regime. Thebenefits of resistance training have being known for centuries and practiced by warriors from ancient rome's gladiators to modern day special forces. Anyone at any age can engage in some form of resistance training to improve their body's.
What Is Resistance Training:Resistance training involves activities that use weights, machines and even your own body weight to work out the muscles by forcing them to push against resistance.. It is also known as strength training or weight training and is crucial to devloping a toned body.Resistance training is about increasing the strength of the body not it's size. Don't confuse resistance training with body building, the two are compltely separate. If you do press ups you are engaging in resistance training. The benefits of resistance traing are immense, from increased muscle to stronger bones.The benefits of resistance training are for everyone at any age. By doing resistance training middle-aged men cn slow down their muscle deteriation and keep their bodiy's from turning to fat. A toned body looks better than a flabby body and will give you the added benefit of better health.
Benefits Of Resistance Training: Forget The Myths

Most people associate resistance training with body building and worry that it will make them big and inflexible. Nothing could be further from the truth. Increasing your muscle tone will actually increase your flexibility, co-ordination and agility. Athletes from every discipline use resistance training to help improve their performance. The benefits of resistance training don't take long to show and require a remarably small amount of training. Three twenty minute sessions a week will be enough to retone your body in no time. You will see major improvements in your strength, muscle tone and bone density.

How Does it Work:If you're training at the gym use the machines and free weights to resistance train. If you're just starting a program start slowly and build your way up. you will soon begin to notice the change in your body and feel the benefits of a toned body. Ask the gym 9instructor for advice.
What Are the Benefits of Resistance Training
1. Increase Bone Mineral Density:Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.

2. Increase Strength:Your mucles will increase and become toned after a few months training.
3. Increased flexibility:As you begin to increase your fitness you will become more energetic and feel like doing more activeties.
4. Reduce the Body Fat:Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.
6. Improve Heart Condition

Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.The benefits of resistance training have been know for centuries, incorporate some resistance training into your training program and you'll be amazed at the results. If you haven't trained for some time then be sure to consult your doctor before starting any program.

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Sorting your health, fitness and appearance with the right help

  • Posted on May 28, 2012 at 10:34 pm

Sometimes it can be tricky to spend time working on our health, fitness or body-shape. We know what we have to do, but where do you find the time? Or have you tried it before and been disappointed with minimum results for what seemed like minimum effort?

There are many reasons why we look and feel the way we do, whether it's a poor work/life balance, an unhealthy diet or a lack of structured exercise.

Ask yourself these 10 questions and see how many sound familiar to your problems in getting into shape and feeling healthier.

1. Do you lack self-discipline when it comes to exercise?

2. Do you eat the wrong foods to stay in shape?

3. Do you want to get fit to compete better at sport?

4. Do you want a better beach body?

5. Do you want to improve your fitness for health reasons?

6. Do you want to look better in clothes?

7. Do you have a problem area, such as your legs, bum or tum?

8. Have your past attempts to get in shape failed?

9. Do you finally have the time to get fit, perhaps due to retirement or a change in working hours?

10. Do you want to get back to looking as good as you once did?

If you answered yes to any of these questions, then it could be time to get down the gym. But how do you make sure your time and effort is being put to good use?

One of the best ways is by hiring a personal trainer. They are professionally trained to provide you with the right advice to suit you and your goals. It doesn't matter if your friend is on a diet or your sister is hitting the weights; your goals are probably very different. And, as such, you need to know what type of exercise is going to help you achieve them.

Why not find out more about hiring a personal trainer and locate your nearest gym today?

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"what Every Inspiring Health & Fitness Enthusiast Needs to Know"

  • Posted on May 28, 2012 at 9:33 pm

"what Every Inspiring Health & Fitness Enthusiast Needs to Know"

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Health & Fitness – Weight Loss Exercise

  • Posted on May 28, 2012 at 9:10 pm

In today’s world every one wants to stay fit and fine. Being over weight can often be a problem for a large number of people. It can be the reason of several types of illness in one’s body. That is the reason many of the people wants to loose a few kilos of their weight. There are several methods that can help one to loose their excess fat. One such method of loosing weight is performing regular exercises. It can prove out to be very useful for a person who wishes to attain a toned figure.

Many different types of exercises are there to be followed by a person so as to loose some extra fat and lead a healthy life. These exercises are normally very easy one to be performed. They are like the ordinary activities that one can perform on their own. It helps in burning the excess fat in one’s body thus making him look even more fit than ever. There are a huge range of exercises that one can choose from. It helps a person to maintain fitness of body as well as mind.

The first type of exercise that can help one attain a leaner look is strength exercises. These strength trainings do not give one huge muscles. Rather what it does is, it helps one to increase the basic metabolic rates of one’s body. It also tones one’s muscles to some extent and increases bone mass which helps one to have a leaner look.

Strength trainings should be accompanied by another kind of exercise known as aerobics. It can help one to strengthen his lungs and heart. A strengthened lungs and heart can provide one with more efficient utilization of oxygen. Thus increasing the fat reduction as well as maintaining bone mass.

Aerobics is one of the types of exercises which helps in increasing the breathing and heart rate. It also helps in muscle toning which is one of the key elements for achieving a slim figure. Some of the very good forms of aerobics are aerobic dance, bicycling, stepping, swimming, walking etc. One can chose any of these forms of simple exercises depending upon one’s physical conditions, genetic types, family history, aim of life etc. it is advised that one should follow at least two of these methods of exercises related to aerobics.

Some these exercises related to aerobics are normally performed by each and every person in his day to day life. For example all of us walk a few kilometers each and every day in normal conditions. Walking is a very good habit and can make one feel much better both mentally as well as physically. It is even preferred over jogging or running by the doctors. Same amount of calories are burnt in walking as is burnt in case of jogging or running. However it is much more comfortable for the body to perform.

Another very good type of exercise related to aerobics is climbing the stairs regularly. Instead of using a lift, if one tries to climb the stairs on his own it can help him to loose a few amount of excess calories that is otherwise accumulated in his body. Using a treadmill or even one’s bicycle can also help one to loose a huge amount of excess fat.

Thus it is seen that performing certain normal regular exercises daily can actually help one to loose a huge amount of one’s weight. One does not need to move out of one’s house in order to perform such exercises. They can be performed even at one’s own house. The only things that are needed are will power and determination. If one has that will power of doing something, he will definitely get the rewards for that.

Oey Piu Hian


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Health Fitness Articles

  • Posted on May 28, 2012 at 8:37 pm

I've all the time been the kind of individual to check one thing in depth earlier than getting my toes wet. Lots of people name me obsessional, but I don't see it that way. For me, it's all about getting all the data I need to so I can make the appropriate decisions. That's the reason, once I determined to get in form, I learn all of the health fitness articles that I might earlier than I took my first step on the tread mill. By studying health and health articles till I felt like I was an professional, I used to be capable of design the optimum workout for my needs.

Health fitness articles are some of the well-liked reading subjects nowadays. Our tradition is kind of a paradox if you consider it. On the one hand, now we have larger problems with obesity than ever before. However, more and more individuals are obsessive about staying wholesome and fit. I assume it makes sense should you take a look at it right. In a culture where individuals have wholesome eating habits and exercise regularly, well being fitness articles are much less important. In a tradition were folks don't know something about staying in shape, nevertheless, articles on staying healthy are a godsend.

As I said before, I learn numerous well being fitness articles, however not all of them stuck. I used to be stunned as a result of the ones that made probably the most affect have been those with the most general and customary sense rules. For instance, my favorite well being health article was about exercising. It mentioned that the largest mistake that folks make is to seek out overambitious train routines based mostly on another person's idea of the perfect exercises. It advised me to give you a routine that involve activities that I truly loved as an alternative of activities that I believed would develop the most muscle mass or cardiovascular strength. Knowing this, I used to be capable of incorporate bicycle driving and swimming - two activities that I absolutely love - into a superb workout.

I additionally read a well being fitness article that told me the connection between consuming habits and exercising. This is actually vital for me as a result of I also had dangerous consuming habits in addition to being too sedentary. They inform me that eating the suitable meals would give me the vitality that I would wish to work out and keep active. Would not you already know it - once I started altering my eating regimen, I did have extra impetus to get out and start operating around.

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Health, Fitness And Diet – Setting Goals To Get In Shape

  • Posted on May 28, 2012 at 8:08 pm

Health, Fitness And Diet - Setting Goals To Get In Shape

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Health Fitness Article

  • Posted on May 28, 2012 at 7:40 pm

National Debt Relief Program

Health Fitness Article

Fitness & health are two major issues facing America today. Billions are spent on healthcare for diseases and complications that are cause by such things as smoking, obesity, and a general sad state of overall health in our nation.

The health fitness article numbers are shocking, indeed. Two thirds of Americans are overweight. One third are obese. A percentage of those are even morbidly obese. The cost in terms of lives cut short, families torn apart, and the fiscal cost in treatment is staggering. Fitness and health need to become higher priorities in our lives. No longer can be a nation of couch potatoes.

It's time to take matters into our own hands. It's time to stop make a "to do" list in terms of fitness & health actually get up off of our collective fat behinds and get moving. A good health fitness article could prove inspiring. Get on the treadmill. Get on the pavement. Get on the bike. Get on the rollerblades (if we won't be as an elephant careening down the streets of our towns and villages causing destruction along the way).

Health Fitness Article

It's time to throw out the TV's and video games and read a good health fitness article. It's time to put down that burger and fries and pick up food that is much more healthy and good for us. It's time to turn this sinking ship around. A full 180 degree switch in mentality is what's called for us. Obesity is a HUGE (no pun intended) epidemic. No wonder the Europeans crack jokes about fat Americans - they are right on target.

We've all heard the "you're mama's so fat" jokes, such as:

You're mama's so fat she was measured at 38-26-36 and that was just her left arm...

You're mama's so fat small objects orbit her.

You're mama's so fat her graduation photo was an aerial shot.

And so on and so on and so on. It's time to put an end to all of this madness. Let's collectively as a nation improve health through fitness. A good health fitness article is a starting point.

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When Health, Fitness & Technology Meet: A Look At The Top 10 Iphone Apps For Your Health & Fitness

  • Posted on May 28, 2012 at 7:07 pm

Today's generation may have a hard time imagining how it was to live a few decades ago, when all the conveniences that we enjoy today in terms of technology were not invented yet.

Today, even if you're not adept at using the latest technological gadgets and applications, it's almost a must for you to learn at least the basics about technology if you want to keep up with what the rest of the world is doing.

This is especially true when it comes to mobile phone applications. What used to be a ‘humble' cellular phone which was only capable of making and receiving calls has evolved into an all-in-one communication device.

Text messaging, browsing the Internet, sending e-mail messages, taking snapshots, making video calls, watching television shows, playing games, listening to music, FM radio and Internet radio – the list of the things that you can do using one nifty device is practically endless.

An Introduction to iPhone Apps

Now, if you are looking for one of the best models of mobile phones ever released, that is none other than the iPhone. Released by Apple Inc. on June 29, 2007, this is a multimedia smartphone which is connected to the Internet.

What sets the iPhone apart from all the handsets available in the market today is the fact that it has a flush multi-touch screen with no physical keyboard, there's minimal hardware interface and it has almost all the features that you need – not just from a mobile phone – but from an all-in-one communications and multimedia device.

In relation to this, the iPhone 3G version was released on July 11, 2008. Both the original and the 3G versions of the iPhone support third party applications.

There is a wide range of applications which can be installed in the iPhone – but who would have thought that even a good old workout session can be spiced up by iPhone apps.

Read on to find out exactly how physical fitness & technology meet as we reveal the top 10 iPhone apps for your health and fitness.

iPhone Apps for Health, Fitness, Nutrition, Weight Management & Safety

First, here's a quick look at the types of health and fitness-related applications which can be found installed in iPhones:

iPhone apps for running: Basically, this type of iPhone application will provide you with tracking information. Pedometers, preparing for specific runs and even marathon locations can be done with iPhone apps for running.
iPhone apps for fitness: You will definitely be able to reach your fitness goals much faster if you have fitness iPhone apps installed on your mobile phone. This type of application allows you to keep records of your best time when training, gives you tips on how you can cross-train, track the food for your diet and perform similar functionalities that will help you stay lean and fit.

iPhone apps for nutrition and weight management: The sole focus of these iPhone apps is to help you have a proper diet while you are having an exercise regime at the same time. Applications like a food calorie counter, tracking your meals and weight watcher fall under this category.
iPhone apps for health and safety: Finally, maintaining your safety during a workout, while you are sweating it out on a track and providing general information for your health and safety are additional iPhone apps that you can install on your phone.

A Quick Look at the Top 10 iPhone Apps for Your Health & Fitness

Here are the top 10 iPhone apps that will allow you to meld mobile phone technology with your fitness regime:


This iPhone app is available to download for only $1.99. Rather than relying on a book or a video to view instructions on how you are supposed to do a particular exercise, why not use your iPhone instead?

The iFitness iPhone app gives you photos and instructions for more than 130 exercises.

The good thing about this application is that there are specific exercises that you can follow to address your problem areas – so it will be like having your own personal fitness trainer in the gym.

2. Healthy Cubby Lite Social Fitness

The best way for you to realize your weight loss of fitness goals is by setting realistic goals in the first place. This is exactly what this iPhone app will assist you with. It includes weekly and long-term goals for your weight training, strength training and cardio exercises.

It also allows you to connect with seven friends who can be your workout buddy – so that you can motivate and monitor each others' progress while making exercising more fun at the same time.

3. Personal Best

This is for the individuals who are serious about their fitness training program. This iPhone app allows you to record your personal best record on different sets of exercises which includes weight training, running and other types of exercises.

4. iMapMyRide

There's a specific iPhone app for almost everyone. For all the bikers out there, you will definitely have a blast using the iMapMyRide application. It allows you to record and track information about the tracks that you took, you can gain access to the maps of your bike rides and get a lot of other useful information.

The best thing about it is that there is an online version – which you can also access using your iPhone.

5. Nutrition Complete

What sets this iPhone app apart from similar nutrition applications is that it is based from the largest USDA database.

The program allows you to customize a diet and nutritional plan according to your age and gender while providing nutritional information about the foods that you are eating at the same time.

6. Restaurant Nutrition

Want to stay healthy even while dining on gourmet food? This is exactly what the Restaurant Nutrition application will assist you with.

The iPhone app provides nutritional information about the food items from the most popular restaurants in your area.

It even provides you with updated menu information from your favorite dining place – so the minute that your favorite lamb dish is replaced by a new savory delight, you can head out to your favorite restaurant to eat!

7. GoodFoodNearYou

Another healthy eating iPhone application is the GoodFoodNearYou. It helps you stick with healthier eating habits – which start from the food items that you pile up on your grocery cart.

Information about which healthy foods you can buy from diners, fast food restaurants, grocery stores and convenience stores will be provided for you using this iPhone app.

8. Calorie Pad

This weight management application allows you to track the number of calories that you have consumed from the foods that you have eaten.

The Calorie Pad application has access to more than 6,000 products from grocery stores, natural food suppliers and restaurants.

9. Weight Loss Buddy

Another weight loss iPhone app that you can use to reach your fitness goals is the Weight Loss Buddy. This application can serve as your personal fitness coach which provides you with the motivation and inspiration to lose weight.

10. Edibles – Diet Journal

It is always a good idea to keep a food journal if you are serious about meeting your weight loss goals.

With this iPhone app, you can record your daily food intake; track the caloric content and carbs of the foods that you will eat; track your weight and record your progress.

To sum it all up, it's like your personal journal for dieting.

Remember that some of these iPhone apps are free while some are available for a small fee.

No matter which health, safety, fitness or weight management issue it is that you wish to address, it will be more fun to reach your health and fitness goals when using any of these iPhone applications.

Read more here: When Health, Fitness & Technology Meet: A Look At The Top 10 Iphone Apps For Your Health & Fitness

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Health & Fitness Centre

  • Posted on May 28, 2012 at 6:39 pm

Across the UK there are millions of people who would love to change their outlook on life, to feel in optimum physical and mental health and to benefit from all that brings, but they simply do not know where to start.

For those who are struggling with obesity, for example, tackling their problem through accessing the best information out there so that they can lose weight correctly and safely is something they know they must do, but they are unsure where to look online. Or they may feel so self-conscious about their appearance that walking into a crowded gym for an induction with a personal trainer is simply too difficult to face.

This is where you can help! By sharing your knowledge of how to adopt and maintain a healthy lifestyle which combines a nutritious, balanced diet with regular exercise you can set another person on the right path towards overcoming their problems and embracing life to the full in a bright, positive and optimistic way. This article will teach you ways to do all that and more!

In this article:

Why should I help others to get fit and healthy?

Can I really help others to get fit, lose weight and feel great?

What else can I do?

What about mental health? Shouldn't I leave that to the professionals?!

What else can I do to help others?

Summary & Suggestions for further learning through this website

Why should I help others to get fit and healthy?
Maintaining a health & fitness routine can help you to feel better physically and mentally, lose weight, sleep better, have more energy, change your overall outlook, and more…

By sharing your knowledge of how to combine a nutritious diet with regular exercise with others, you could help them to change their lives forever – in a positive way. In fact, you could actually protect them from developing a serious, life-threatening illness.

Think of where you were before you embarked upon your own health & fitness journey. Would the advice and guidance of someone who knew exactly what they were talking about have been invaluable? Would it have saved you months or even years of trial and error? Would it have protected you from sustaining that injury which put you out of the gym for weeks on end? And would it have helped you to believe that reaching health & fitness goals and milestones is possible, if you can just stick to your health & fitness plan, ignore the discouraging words of inevitable detractors, and reinforce that time-honoured but very true expression that like life, transforming your entire personal outlook though living better and feeling better is a marathon not a sprint?

Of course it would! And that is why sharing your knowledge of how to go about adopting a healthier lifestyle would be such a gift to give others.

Let's look now at approaches and techniques you could adopt for doing that.

Can I really help others to get fit, lose weight and feel great?
The motivation and core desire to live better and feel better through adopting a healthier lifestyle has to come from within the person themselves. That said, all of us are only human and there are times when maintaining a health & fitness regime can feel too hard. We hit a wall, and try as we might, our minds can't seem to get over it. That's where a few encouraging words from another person can be invaluable.

You could help your exercise buddy to stay motivated by sharing your experiences of getting over the wall that your own mind put up when you found keeping going was the last thing you felt like doing as you worked towards reaching each of your health & fitness journey goals and milestones. How did you find the mental strength to carry on? What did you tell yourself, and/or equally importantly, what did others tell you? A few words of encouragement from another person when the going gets tough can be all it takes to get over that wall in the mind. And also being reminded of how far you've come and how much you have already achieved can make all the difference.

What else can I do?
You could also introduce others to the health & fitness tools and calculators. If their progress towards feeling better through combining a balanced diet with regular exercise is measurable, then they will be more likely to maintain their resolve to keep up their tailored health & fitness regime. Why? Because they will have concrete evidence that those pounds are slowly falling off, and that their heart-rate and other aspects of their cardiovascular health are improving as their fitness levels rise.

They will also be able to monitor things such as their protein and carbohydrate intakes – putting them in greater control of their diet. And they will also know when they can ‘slot in' the odd treat from time to time, such as a delicious cake and latte with friends in their favourite coffee shop, a cool glass of wine once the kids have gone to bed, or a lovely plate of fish and chips on a Friday night at the end of another working week…

In short, the health & fitness tools and calculators available here at the Chemist Online Health & Fitness Centre will put your exercise buddies in control of their health, rather than their health being in control of them.

Those tools and calculators include:

Blood glucose tracker

Fertility checker
Protein calculator

BMI indicator tool

Fibre calculator
Smoking and life expectancy

BMR calculator

Heart attack risk checker
Stroke risk checker

And more…

What about mental health? Shouldn't I leave that to the professionals?!
Yes. Because you are empowered with invaluable knowledge relating to the link between maintaining a healthy lifestyle and improved mental health, that does not mean you have become a qualified clinical psychologist or counsellor overnight! That said, by explaining to others how improved physical health can promote improved mental health, you could help them to protect themselves from developing mood disorders such as depression and anxiety. You could also help them to reduce stress and to change their outlook on life for the better.

Let's summarise now and then look at suggestions for further learning through this website.

Through reading this article in Zone 1 of the Centre you have considered how beneficial it would have been for you if, from the outset, you had received invaluable advice and guidance on how to get fit and healthy from someone experienced in health & fitness. And so you have an appreciation of how you sharing your newly learned knowledge of how to get fit and healthy could be helpful to others. You have learned ways to do this, both in the realm of physical and mental health. All this can give you enormous satisfaction as you see others benefit hugely from your advice, and you can also consolidate your own learning through sharing your knowledge.

Now learn more!
To find out even more about how adopting a healthier lifestyle can impact positively on your life, please click on any of these links:

Boost your self-confidence    

Feel better physically and mentally    

Boost your brain power as well as your muscle power

Change your overall outlook    

Sleep better    

Increase your self-esteem

All information on the Chemist Online Health and Fitness website is for information only. Always consult your GP before undertaking any form of weight-loss, fitness or exercise.

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