Tuesday, September 24, 2013


Happy and Healthy – The Basics of Nutrition
Eating and exercising; getting the balance between the two can be quite the challenge. The media constantly reminds us that we should be having five fruit and vegetables a day as well as exercising regularly to stay in good health, balancing our diets to suit our lifestyles. This is where the real challenge begins; knowing how to balance a diet with a lifestyle and the right amount of exercise can be tough but the challenge is well worth accepting, the benefits of having a healthy body make the time spent balancing your lifestyle more than worthwhile.
What You Need to Know About Nutrition
Following a healthy, balanced diet – it sounds easy in theory, but in reality getting the balance right can be tough. Firstly, consider how much physical exercise you get in a day, this should determine your portion size, allowing you to have enough food to have continuous energy throughout the day, but not so much that your body is gaining weight from it, or too little to the point that you are losing weight. Keep your diet varied, eating the same healthy foods day after day will mean you are lacking in certain vitamins and nutrients; having a wide variety of food throughout the course of a week allows you to avoid this problem. The ideal balance for a healthy daily diet consists of five food groups;
  • Fruits and vegetables – These should make up approximately one-third of your food in a day, giving you fiber, vitamins and minerals.
  • Starchy foods – Again, these should make up approximately one-third of your daily food, ideal for giving you energy as well as fiber, vitamins and minerals. Good starchy foods to include are rice, pasta, potatoes and bread.
  • Meat, fish, beans and eggs – These should make up a smaller section of your daily food, but are essential for giving you the necessary protein you need in a day, on top of the included vitamins and nutrients.
  • High fat and sugar content foods – Candy, chips, chocolate and carbonated drinks are all great examples of these foods. They should make up a very small portion of your daily food intake, but they are included to give you energy.
  • Milk and dairy foods – The portion size of milk and dairy products should be relatively small; these foods are useful for giving you both protein and calcium.
Including these foods in your daily diet allows you to be sure you are getting all of the vitamins, minerals and nutrients that you need. All that is left for you to do is to determine how large your portion sizes should be to keep your energy levels high without overeating.
The Benefits of Exercise and a Healthy Diet
Having a healthy diet alongside some daily exercise can really help you to overcome obstacles that stand in your way, allowing you to grow as a person while you become healthier. A healthy lifestyle can reduce your risk of dying prematurely; it can help prevent diabetes and reduces the risk of high blood pressure and even some forms of cancer. A healthy diet and regular exercise can also help against psychological problems, in some cases it could even help to overcome serious addiction problems, however professional help is always advisable in these situations. Exercise and a healthy diet should not be relied upon solely to overcome an addiction; there are many treatment centers that can be visited for this, even professionals with an addiction can seek help as there are executive program options for their peace of mind and personal privacy. A healthy lifestyle can aid many forms of recovery as well as offering numerous health benefits; exercising regularly with a well-balanced diet can help both your mind and body function at their best.
The Warning Signs of an Imbalanced Diet
Getting the balance of your diet right can be really tough, especially if you’re following the general guidelines of how much food to eat per day. Recognizing that the balance may not be quite right in your diet can also be quite a challenge however your body will display some warning signs to try and show you whether your hard work is working. Some warning signs to look out for include;
  • Weight gain – If you are gaining weight you are quite possibly making your portion sizes too large per mealtime or you are consuming too many high fat and sugar content foods.
  • A lack of nutrients – You may notice your fingernails break easily or your skin is looking dry or unhealthy; this is your body trying to tell you that it is deficient in nutrients. If you are certain you are including enough of each food type, try consulting a professional for their opinion.
  • Dental problems – Many people who are overeating sugary foods and overdrinking sugary drinks will find they have dental problems much more often than people who consume less of these items. Try drinking milk or water instead of sugary drinks as these are healthier and milk can even strengthen your teeth.
Should you experience any of these warning signs on a regular basis you may wish to try cutting back on certain items within your diet and replacing these with healthier options if you are not overeating.

Wednesday, February 6, 2013

Guest post by Jordan Spindler

Tips on Getting Yourself Ready for a Long Bicycle Trip

Preparing for a long bicycle trip can be a daunting but highly rewarding experience. You never want to venture out on a long-distance ride without first equipping yourself with a strong physical foundation. If you embark on your journey unprepared, you leave yourself vulnerable to injury, exhaustion and severe dehydration, not to mention the embarrassment of falling behind the pack.

Whether you’re a seasoned rider or a complete novice, preparation is absolutely essential in the months leading up to a long trip. Your optimal training regimen will depend greatly on the type of ride, the distance involved, and even the time of year. But if you feel overwhelmed by the prospect of cycling for 50 miles or even further, just remember that it’s a process, and you can conquer the challenge as long as you take it one day at a time.

Preparation for Beginners

If you’re new to the world of cycling, or just relatively inexperienced, visit your physician before beginning your training regimen. A doctor can help you to rule out any undiagnosed cardiovascular problems and ensure that you have the necessary fitness to take part in a rigorous training routine. When your doctor confirms your good health, start riding immediately.

Star Tracstationary bikes and other indoor cycling bikes are great for building a solid foundation. Begin by spending 30 to 60 minutes a day riding a bike at the gym or inside your home. When you can comfortably ride for 30 minutes without feeling winded or fatigued, move your training outdoors and start practicing on real-world terrain.

When your daily rides start to feel like second nature, place a couple of heavy panniers on your bike. On a long ride, you may be carrying up to 60 pounds of gear with you, and it’s essential to be prepared. Increase your distance slightly with each session, so that when the big day arrives, you feel absolutely comfortable covering the distance set before you.

Tips for Experienced Riders

If you have conquered long rides before and simply need to brush up for the next tour, consider joining up with other seasoned riders who share your goals. Sites like Meetup and Active.com have resources to unite cyclists with other touring enthusiasts. Training with other experienced cyclists is a great way to make friends and take on new challenges.

Start Training Today

The important thing is to get out there and start riding. Whether you have been riding for 10 years or 10 days, remember that dedication is the only real secret to success. Listen to your body and cease training if you experience any injuries. Also remember to carry water or healthy sports drinks with you when traveling long distances, and don’t forget to enjoy the ride.

Tuesday, October 23, 2012

Guest Post by Jim Rollince of Gym Source

Four Great Resistance Training Exercises for Women


If you are a woman who wants to lose fat and get into better shape, you should really consider resistance training. Resistance training will help burn body fat and build muscle. Other benefits of resistance training include gaining strength, reducing your risk of osteoporosis, improving your athletic performance and reducing your risk of diabetes. Whether you are 25 or 50, you should start resistance training today. Using exercise equipment, or your own body weight can significantly help you get in better shape easily.  Here are four resistance-training exercises you should consider doing.


Leg Presses

If you would like to tone your legs and hips, you should try doing leg presses. When you are on the leg press machine, adjust the seat so that your legs are bent to 90 degrees. Put your feet on the platform and hold the handles with your hands. Then, slowly straighten your knees without arching your back. Do at least 10 repetitions of this exercise.



Doing pushups on a regular basis can strengthen your pectoral muscles and triceps. They will not just make your upper body look more toned; they will also make your body stronger. You can also do pushups anywhere. Place yourself on your feet and hands with your eyes looking at the floor. Bend your elbows and lower your chest to the ground. Try to do 10 repetitions of this exercise.



The squat is one of the best exercises to do if you want to tone your thighs. To do this exercise, just stand with your feet shoulder width apart and toes pointed ahead. Slowly move your lower body to the ground, stopping when your knees are at a 90-degree angle. Then, return to the starting position. Do 10 repetitions of this exercise. If you want more of a challenge, hold dumbbells in your hands while you squat.


Bicycle Crunches


Bicycle crunches can really help tone your abdominal muscles and shave inches from your waist. To begin this exercise, lie down on the floor and put your hands behind your head. Bring your left elbow to your right knee and hold for three seconds. Then, bring your right elbow to your left knee. Do 10 repetitions on each side.

Get up and Exercise!

If you do these exercises at least three to four times a week, you will see a difference in your body in no time. Your body will be much more toned and you will feel much more confident about your appearance. Resistance training is something that should be on your mind during exercise. By doing these easy exercises, you will be on your way to a happier healthier workout and life.


Jim Rollince is a member of the creating writing department of Gym SourceHe enjoys writing about Fitness, Nutrition, and many other related topics.


Friday, October 19, 2012

Motivation is what gets you started. Habit is what keeps you going.

Jim Ryun

Wonder why it takes so long to create a good habit and such a short time to break it???  :(

Thursday, July 5, 2012

Happy 4th!

Hope everybody had a great 4th of July.   It always makes me sit back and remember how lucky I am to live in a country that allows me to be me!

Tuesday, May 29, 2012

We've perfected the drawstring that can be added at no extra charge to any pair of pants.   Our drawstring is woven and flat and doesn't bind---just gives added support at the waist. 
Beryl took care of the water shortage in Middleburg----the plants and trees are SOOOOO happy!