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Top Five Side Effects of Exercise |
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 Your doctor feels like a broken record. That's right - he's sick and tired of telling you how important exercise is to your health because you don't listen. He's sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program. He's tired of tallying your controllable risk factors which include physical inactivity and obesity. So why does he continue to give you the same lecture? Because he's seen exercise change lives...he's even seen exercise save lives.
A Doctor's Perspective
Dr. David Shilling MD has been a family doctor for over 30 years. In that time he's given a fair number of patients the exercise lecture...with good cause.
He's seen firsthand the healing power of exercise. Exactly what kind of healing? Dr. Shilling shared the top five benefits that he's seen patients experience as a result of exercise:
1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don't realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.” Your energy levels boost and you feel great.
2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they've lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced. Your muscles and joints feel better than ever.
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 It's time for some more quick tips that you may find interesting:
Shop Fit
Don't go to the grocery store with an empty stomach. Your cart will mysteriously fill with extra, unnecessary foods that will end up crashing your good intentions.
Make a list before you go to the store. You'll be able to think rationally at home before you're surrounded by tasty, FITNESS destroying foods. Plan out your meals for the week ahead of time, then shop specifically for those items. This will cut out the junk, and save you calories and money.
Want Anti-oxidants? Go Blue! Blueberries are being called a "super food" by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases. Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you'll also lose weight. That's Nutty Recent studies confirm that nuts are an important part of a healthy diet. Nuts promote a healthy heart, improve digestion and help ward off cancer. Of course, nuts need to be eaten in moderation, as they are a calorie dense food. Incorporate a small handful of raw almonds into your daily diet, and reap the healthy benefits of nuts.
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 I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results. Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner. Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion.
A Case for Your Legs
Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...
- Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part. Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?
- Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car. Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?
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 Did you know that the grocery store is the source for most of your unwanted pounds? Well, that and the fast food restaurants, but we'll leave that for another day...If you're like most people then your shopping trips aren't exactly organized. In fact, your grocery cart is likely to be more fat than fit.
The good news is that with a few small modifications to your routine you'll be able to turn your grocery shopping trip into an easy opportunity to slim down.
I've broken down the process of healthy grocery store navigation with an easy-to-remember acronym - FITNESS. Come, take a walk with me through your grocery store and we'll improve your shape and the shape of your family members.
F: First Veggies
Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great. Don't skimp on produce-aim to fill most of your cart here.
I: Is it Wheat?
When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family. Always choose hearty wheat bread products-the more whole grain, the better.
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Today's post is made up of three unrelated tips that I hope you find interesting: Veggie Power
According to WebMD, people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for maintaining a healthy body. Here are 3 quick tips for getting eating more vegetables:
- Buy fresh vegetables in season.They cost less and taste better.
- Buy vegetables that are quick to prepare. Pick up pre-washed bags of salad greens and add baby carrots and grape tomatoes for a simple salad.
- Stock up on frozen vegetables for quick and easy cooking in the microwave.
Think Small
When you eat out, make it a habit to order the smallest portion available. We are programmed to eat whatever is in front of us, even though we'd feel just as full on less. And since portions have grown in recent years, the smallest size isn't very small at all.
So-called Health Food
This is the time of year when grocery stores put 'health' and 'diet' foods on display. Before you reach for that box of 'health bars' or '100 calorie packs' take a moment to actually read the nutrition label. Many of these items aren't healthy at all. They are simply cleverly disguised junk food that will actually promote weight gain rather than weight loss. Stick with items that are low in sugar and fat, and eat fresh produce often.
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Adam is the owner/director of Westside Adventure Boot Camp in Santa Monica, California. He recently launched BootCampConnect.com, a free online community where health-conscious women can share information, education and inspiration relating to strength training, nutrition, yoga and overall balanced, healthy living. He is also the creator of TenX Fitness.com, which provides functional strength and conditioning solutions for explosive tennis performance to players of all ages and abilities. Known for his high-energy presentations on fitness, motivation, and inspiration, Adam makes fitness fun and do-able for everyone. Adam is recognized as one of the fittest coaches in the industry, having been featured on the cover of Runner’s World, in the pages of Men’s Fitness, and in numerous ads and commercials for companies such as adidas, Nike, New Balance, Champion and Gatorade. 
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