5 Reasons Everybody Should Know About Exercise

Family ExercisingExercise is more than just for good looks.  Engaging in some form of physical activity is essential to remaining healthy.  Here are several reasons why you should exercise.

 Contributes to fat loss

Several research studies have shown that physical exercise contributes to weight loss. If you burn more calories than you consume through exercise and nutrition, you’ll lose weight.

Prevent disease

The chances of developing several various diseases has been proven to decrease when exercising.  These diseases include heart disease, cancer, diabetes, and stroke.  Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise.

Enhance your state of mind

Regular exercising will lead to an increased release of endorphins in the body.  These chemicals will fight depression and make you feel happy.  The body releases these endorphins as early as 12 minutes into the workout.

Enhance your wellness

When you are in great shape and well fit, you’ll have more energy and you’ll notice that your overall mood is improved.  You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.

More energy

More energy can help you be more productive at home and at work.  Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for.

Don’t hesitate to get out there and exercise.  If you don’t like exercise alone or get bored easily, try group training.  Scheduling time out of your day for exercise  will make you’ll feel better than ever before and your body will thank you!

Health and Wellness Atlanta is a uniquely specialized, highly qualified resource for corporate wellness and fitness education. When you turn to Health and Wellness Atlanta, you are connecting with a partner that can understand the importance of fitness in the work place and help you deliver wellness programs that save time and money, conserve valuable staff resources and offer your employees high-quality employee health and wellness services. Browse our website for more health and wellness tips, or get free workout routines for women you can do at home.

Exercise and Yoga to Reduce Lower Back Pain

As more and more people ask more and more from their bodies, injuries to their bodies are becoming a normal part of our society.  Things like vigorous interval training and extreme endurance races like mud runs are becoming commonplace.  Also there is an increase in the popularity of extreme sports like X Games that involve great risk of injury. Even traditional sports like football and baseball can result in cringe inducing videos of athletes getting hurt. 


If these people, arguably in top physical condition, can get hurt, you and I don’t stand much of a chance do we?  Sadly, lower back pain is a part of many people’s lives. That’s why exercises and yoga stretches for lower back pain are becoming increasingly popular with every passing day. Yoga stretches, along with normal bodily exercise, are certainly a good route to go; when you are suffering from lower back pain.


Yoga is a form of exercise that comes in many different forms.  At its foundation, yoga encourages a joining of the spirit and physical body.  There are many disciplines and classes offered that anyone from a beginner to advanced athlete can find a class that suits their needs.


When you combine exercise and yoga stretches for lower back pain together, you get two excellent tools in your arsenal of healing. Exercise is great for building up strength and endurance. Yoga is perfect for maintaining elasticity and flexibility; two great attributes every muscle should have. 


Elasticity will allow your muscles to extend and flex over and over again without causing any tears. Flexibility is needed when you need to over extend or over flex your muscles. It allows them to twist and turn whenever you need them to. Where most people would strain or sprain a muscle, yoga keeps your muscles limber enough to handle the task without injury.


Bodily exercise and yoga stretches for the lower back help not only the part of your lower back that’s causing pain. But they help the entire rest of your body, too.  Any type of exercise can get your heart rate up.  An increased heart rate can help you burn off calories and fat, resulting in a leaner, stronger you.  It can also keep your entire cardiovascular system running more effectively, letting your heart pump more efficiently.  That can lead to less chance of a heart attack down the road. 


Much like exercise, whenever you do yoga, you will be using more than just your lower back muscles.  All of your muscles will receive the benefits of yoga as you move from one yoga position to the next.  Each of your muscles will become more limber and flexible, allowing all of them to twist and bend more smoothly and efficiently whenever you require it.

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Weight Loss Strategies for Busy People

In order for you to consistently fit exercise in your daily routine, you have to enjoy it.  Be honest with yourself, if you think running is best for weight loss and you don’t like to run, chances are you will quit.  There is a wide variety of fitness classes,  and group interval training sessions that can keep you engaged and motivated.  Most studios or gyms offer free 1 day guest passes, making it easy for you to try it out before you commit.

Planning ahead is very important part in achieving weight loss. Try to think ahead one week at a time.  Write down your schedule.  Include doctor appointments, meetings and social events.  This will give you an idea as to which days are best for scheduling workouts.  The next step is to put your exercise sessions on the calendar and give it high priority. If your schedule is jammed during the day, consider sacrificing evening and late night T.V. watching to get enough sleep for an early morning workout.  Exercise in the morning can fire up your metabolism and energize you. You may notice that you will be more productive during the day.

Planning meals is also very important.  Go to bed and get up early enough to start your day with a good breakfast.  Skipping meals is the worst thing you can do for weight loss.  Lunch and dinner are also important.  When grocery shopping, buy a variety of options for lunch and dinner. This decreases the frustration of planning a meal a couple of hours ahead of time. Keep in mind, planning weekly will help you with the long-term goal of setting a healthy eating routine that you can follow.
What if you plan out your day and you find you do not have an hour you can dedicate to a workout? The answer is to break up you workout routine into mini sessions throughout the day.  The key is to maintain a moderate intensity for aerobic workouts and incorporate full body exercises during resistance training sessions.  To get an idea of how this would work, look at the example below:

Morning Stretch w/ push-ups and crunches        5 min
Mini aerobic workout                                                15min
Park far away from office door                                2min
Take Stairs                                                                   1-2 min (total for day)
Lunch time walk                                                         15min
Mid-afternoon stretch                                               3 min
Walk to car at end of day                                          2 min
Mini resistance training workout                          15min
Daily chores                                                               5min
Total                                                                            64 minutes

You can easily fit an exercise and healthy eating routine in your busy schedule with proper planning and dedication.  Get moving!

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Train Your Metabolism and Lose Weight

What is your metabolism and can you actually train it? To start, let’s do a quick review. Metabolism is a chemical process that the body uses to convert food to energy. More simply put, it is the amount of calories our bodies burn/use daily. How much energy used is determined by a body’s Basil Metabolic Rate (BMR). BMR is the amount of energy/calories burned at rest. Your body size, age, gender, physical activity level and (more…)

At Home Ab Workout For Women – Get In The Best Shape Of Your Life

At Home Ab Workout  For Women

From a busy stay at home mom, to business leaders, many women find it difficult to find time to workout. Plus the gym isn’t always the most pleasant place to exercise. Between the stares, crowds & gym membership fees can be frustrating. Women spend millions each year on fitness DVDs, & home fitness equipment. These products are fine as long as you use it. If you’re not ready to commit to expensive home fitness machine or are afraid that the DVDs will gather dust on the shelves, don’t worry, below is a great at home ab workouts for women to get your body toned & in shape! (more…)

Healthy Grocery List Checklist

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Quick at Home Workout: Lose Weight Without Breaking a Sweat

After a long day at work or taking the children around to their activities, the last thing on your mind is a workout. The worst thing you could do at this point is to give in and skip the workout for the day. Instead of throwing in the towel, try doing these quick at home workouts without breaking a sweat. An isometric exercise workout is strength training without moving. It involves toning the muscles when the length of the muscle does not change and there is no joint movement. You will be using your own body weight as resistance. Benefits of isometric exercises include increased metabolic rate which can help speed up weight loss, increased bone density and increased lean muscle mass. Lean muscle mass helps you burn more calories throughout the day, even while at rest. Best of all the exercises can be done in a short amount of time. Below are 4 exercises you can do right at home.

A Family That Exercises Together…..

For the first time while vacationing it wasn’t just me getting up and exercising before I started my day.  My mom, dad, sister and future brother in law met faithfully each day at 8AM to workout before breakfast.  Before, the family would give me their blessings as they rolled over in bed to catch and extra hour of sleep. I am not sure what made the difference, but whatever it was, I was glad that it happened.  I also noticed after each workout, they followed it up with a healthy breakfast. Instead of falling for traditional trappings of a breakfast buffet (bacon, French toast, sweet pastries) the family opted for omelets, fruit (more…)

Don’t Lose the Weight Loss Battle: Easy Steps to Take to Win

Personal Trainer Chest PressStaying on track with your weight loss goals can be difficult. The energy some people have about their program, after a couple of months, has faded. That decrease in energy and less resolve can lead to less time in the gym, succumbing to cravings for your favorite foods, and frustration.  All of these things can cause weight gain.  There are some simple steps you can take to prevent these setbacks and stay on track with your weight loss goals. These steps can be used throughout the year.
Eliminate Sugar when you can.  Why is sugar such an enemy to the body? In its processed form, found in many foods in the grocery stores, stays in the body instead of being used for energy and can be stored as fat.  To reduce sugar cravings, eat protein and healthy fat to help you feel full and reduce consumption of high glycemic carbohydrates that causes spikes and drops in blood sugar levels. (more…)

Corporate Wellness on a Small Budget

Corporate Wellness on a Small Budget

Corporate Wellness Programs are a beneficial investment to large and small companies. Wellness programs increase employee retention, employee productivity, while reducing illness-related absenteeism and decreasing overall medical costs for the employers. Many hiring managers are using wellness programming as a recruiting tool for prospective employees.

Developing a wellness program for your company does not require a large budget and many of your activities can be planned with little to no money. The first step would be to tune into your employees needs and wants through surveys. (more…)