Sunday, 3 November 2013

Fun Ways to Get In Shape Now

Fun Ways to Get In Shape Now

For most people, the thought of getting in shape is not all that desirable. You may be thinking that you have to get out and run really hard each day in order to be successful at losing weight. This is not the case. The way you approach losing weight will make It a lot easier for you to succeed. Not only will you be able to lose weight, but you'll also be able to keep it off for good. Living a healthier lifestyle is a lot less difficult with the right approach and mental attitude. Running does not have to be the only way that you try and lose weight. There are other ways that you can get in better shape that do not involve as much rigorous activity. Have you ever thought about playing tennis? What about riding a bike? These are a few things that do not involve getting on your running shoes and sweating like crazy.
If you do not enjoy running, consider the other options that you have to get in shape. Physical activity does not have to be boring and strenuous. Playing tennis can be a fun thing for you because it may not be something that you're not used to doing. There are a lot of people that enjoy playing tennis and this is helping them to get in better shape. You may find that other people are also trying to get in shape and they are not even the most skilled tennis players. You may find that playing tennis can be a fun way for you because it is not as boring as running. You will get a lot of exercise because you will be running back and forth on the court. You may not realize how much running you are doing because chasing the ball will take your mind off of how much running you are actually doing.
Another great suggestion that people often overlook is to go out and ride a bike.
Riding a bike can help you get in better shape while having fun. You may ride through parts of your town that you have never been before. You'll be able to enjoy the scenery and also you'll be getting in a good workout. If you can have fun while riding a bike, you can burn just as many calories as if you're running. If you're not having fun, you will not be as likely to get out and exercise.
These are easy suggestions that a lot of people often overlook because they think that getting in better shape means simply going for a run. Any amount of physical activity is better for your health than doing nothing. If playing tennis or riding a bike will help you get off of the couch, then it will be more of a benefit to your current lifestyle. You'll begin to see your body progress and you'll begin to lose weight all while having fun doing it. These may be things that you have never thought of before but they can be equally as beneficial as running.
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10 Fitness Tips for Busy Moms

10 Fitness Tips for Busy Moms

It's not just a saying that "... Being a mom is truly the most important and the most difficult job on earth." Moms are almost expected to be super-human: maintaining a home, cooking, homework, bathing and caring for little ones, caring for not-so-little ones (depending on how self-sufficient your husband is) and, very likely, going to work. It's no wonder most of us don't have time to get back our pre-baby bodies. When do you fit a workout (or even a shower for that matter) into that kind of schedule?
But, here's a little secret you might not know: if you manage to fit some exercise into your ultra-demanding schedule, it will get easier... not easy, being a mom is never easy, but it will make it easier to accomplish all the things you have to do in a day. One of the many benefits of getting fit is that it boosts your energy level. So here are 10 tips that might help you to fit working out into your schedule and to stick with it:
  • Work around your schedule. Don't reschedule your life to fit in a workout, schedule your workout to fit your life. If you can only workout 15 minutes on a given day, then get in that 15 minutes. Doing something is always going to benefit you more than doing nothing.

  • Do a workout that will give you the most benefits in the least amount of time. The workout that will do this for you is resistance training. Simply put, muscle burns fat - even at rest, a person with more muscle will burn more fat than a person with little muscle. This doesn't mean that you have to look like a body builder. A toned, healthy physique is the key.

  • Change it up. Workout boredom is one of the main reasons people quit working out. Get some variety in and don't repeat the same workout over and over again. Not only will your muscles adapt to it thus decreasing its effectiveness, but you won't stick to it if the thought of doing it bores you silly.

  • Make it fun. Blast some motivational tunes, dance and sing out loud between sets (okay, maybe not if you're working out at a gym), post some motivational posters in your workout space. Heck, give yourself some positive feedback. When you finish an especially hard set yell "I ROCK!!"

  • Workout with a buddy. Even if you can't work out together, having someone going through the process with you who is experiencing the same victories and difficulties is encouraging and will help you stick to it. If you don't have anyone willing to do it with you, join an online fitness group - there are many such groups on Facebook.

  • Get plenty of sleep. When you're sleepy, your body tends to crave food - trying to get that energy it needs to get through the day. I know as a mom getting a good night's sleep is easier said than done, but if you're looking to lose weight, lack of sleep is one of your biggest enemies.

  • Find a motivator. It can really be anything; an event you'd like to attend and look stunning for, a person you want to impress, a pair of jeans you want to fit in. Find something that will drive you to reach your goal. If you can't think of anything, think of the positive example you'll be setting for your kids. Strong, healthy mothers are more likely to have strong, healthy kids.

  • Play with your kids. Don't knock the benefits of a good old game of tag. Getting active with your kids will make it easier for you to fit exercise into your day. It's really killing 2 birds with one stone - you get in a workout, they get playtime with their favorite person - you!

  • Find a sugar replacement. And no, I don't mean substitutes like aspartame (although there are some good natural replacements out there today such as xylitol), I mean reach for carrots and hummus instead of a cookie. Sugar is not only addictive, but can cause a plethora of health issues. It's not as hard as you would think to significantly reduce your intake and you will feel the benefits (and so will your waistline).

  • Don't listen to the negative voice in your head. Honestly, that little guy will try his darnedest to sabotage you. He's a liar. You are awesome. You have the hardest, most demanding job in the world and you do it every single day. YOU CAN DO THIS!
Lisa Sims is a certified personal Trainer and co-owner of MamaFit Online, an online workout program that provides participants with an online training regimen including several fat burning, body toning workouts each month. Beat workout boredom with fresh workouts at a fraction of the cost of hiring a trainer. For your free 30 day trial visit
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Wednesday, 16 October 2013

3 Things That Separate

3 Things That Separate Pharmaceutical Quality Control From Pharmaceutical Quality Assurance

Quality is the standard that each and every product relies on to be the benchmark of its reputation. Without it, a product is nothing more than the components with which its made. In the pharmaceutical industry, quality control and quality assurance are two of the most important factors if the company wants to have a positive reputation and be known for reliability and superior products. There are several things that separate quality assurance from quality control.
• Assurance is the evaluation and monitoring of a product, throughout the entire process to make sure each and every item meets or exceeds the standards put in place by the company.
• Control is the monitoring of the techniques and protocols so that the resulting product is exactly what is expected.
• Quality control measures the amount of quality, while quality assurance ensures there is quality to be measured.
Pharmaceutical companies are expected to produce products capable of living up to the claims made on their behalf. Professionals who specialize in quality control and assurance must work as a team and, not only create those products, but prove they are reliable. Without the proof of quality assurance, control would mean little and the product would be compared to others with little or no credibility. While distinctly different, the tasks they perform are similar and apply to different processes and protocols.
Quality Control
Pharmaceutical quality control measures are put in place to ensure each product meets or exceeds the expectations the company and the public have placed on it. If quality is inferior, the team must determine why and then send the needed changes to the quality assurance team so they can begin developing a plan to correct the problem. Whether it is reformulating the product or enhancing specific operations in the manufacturing process, the end product must be able to stand up to the intense scrutiny of the quality control professionals who measure its effectiveness.
Quality Assurance
Pharmaceutical quality assurance entails the continual monitoring and evaluation of Pharmaceutical quality assurance entails the continual monitoring and evaluation of the development and manufacturing processes as well as materials handling and any other activity that affects the outcome of the product. To assure quality, each process, technique and procedure must be performed per the regulations of the country and any governing body that oversees the industry. Without the quality assurance team, there is no guarantee that the product being produced will even come close to what is expected from the end result.
Both pharmaceutical quality control and pharmaceutical quality assurance must be effective if a company intends on having a sound and stable reputation. Each is needed to provide the desired guarantee that what is being made is a worthwhile and useful item that is safe for public use.
Visit Academy of Applied Pharmaceutical Sciences (AAPS) Inc. for more information on other interesting areas of quality control like a food safety course.
Patrick Quinn is a Copywriter at Higher Education Marketing, a leading Web marketing firm specializing in Google Analytics, Education Lead Generation, Search Engine Optimization (SEO), Mobile SMS Alerts, Social Media Marketing and Pay Per Click Marketing, among other web marketing services and tools.

Top Fitness Apps for Personal Trainers

Top Fitness Apps for Personal Trainers

With smartphone fitness apps becoming more sophisticated by the day, you can find some excellent (and FREE!) personal training apps to help boost your fitness activity. Fitness apps are pretty handy to have on your phone, to keep you motivated and training hard. Some will not only give you handy tips and advice, but also act as digital personal trainers. Here are some of the best apps to use and recommend to your friends:
Cardio Trainer (FREE)
This is great for cardio workouts because it records your progress, heart rate and the calories burned, there is also a music player to help keep you motivated. There are a number of different interval training programs (more on the Pro version) and other cool technologies that will keep you focused. It is GPS-enabled showing you the details of any exercise with voice feedback so you don't have to check your phone every minute.
FitnessBuilder Plus
FitnessBuilder Plus gives you the option of selecting a live-streamed personal trainer to guide you through any of over 750 workouts or you can use any of the over 5,600 workouts to create your own routine. A number of the plans extend over a period of time to help you reach long-term goals.
StrongLifts 5x5 (FREE)
Tracking your workouts is super easy with this app. It can tell you how much weight to lift, keep track of your body weight, view your past workouts and more. A great way to mark your progress, this app does all the thinking for you, so you can focus on the lifting!
Skimble Workout Trainer (FREE)
The Workout Trainer can help you lose weight, tone up, run faster or lift more with the help of real-life personal trainers. You'll be walked through each exercise with step-by-step audio, images and video. Don't have a lot of time? You can also select a random workout using the "Shakerciser" that offers brief workouts too!
Couch to 5K
Creating a running plan isn't the easiest thing for a beginner, but with the Couch-to-5K you can get ready for a 5k run in just nine weeks. Select your motivating coach to guide you throughout your workouts, share your progress with friends and track your distance.
Podrunner (FREE)
Music while you work out is always a great motivator - improving your endurance, speed and overall enjoyment of your workout, but creating the perfect playlist for your exercise routine can be tricky. With Podrunner you can search, sort, view, download and play any beat and create your own playlist. You can change the speed to suit your workout!
GAIN Fitness Cross Trainer (FREE)
Personal trainers share customizable routines that you match to your goals. The plans are varied to suit your preferred exercise style. The app is also complete with audio instructions and motivation. Keep track of your workouts on the app's calendar, which you can even program to remind you when it's to break a sweat.
Onfit Training College specialise in online personal training programs that will help you become a certified personal trainer and fitness professional.

Healthy Eating Should

Healthy Eating Should Include A Low Sodium Diet To Help Lower Blood Pressure

Close to three-quarters of adult Americans are overweight and over a third are obese. One in every three adult Americans has high blood pressure, putting them at a higher risk for heart disease and stroke. There are countless diet plans, exercise regimes, and miracle drugs available promising to help you lower blood pressure and weight. But, even exercise and medications can be undermined by poor eating habits. What it really comes down to is healthy eating and a low sodium diet.
Healthy eating begins with learning about proper nutrition, which will help you feel better physically and emotionally, have more energy, and just be healthier overall. Once you learn some basics, you can maintain a healthy diet while still enjoying the food you eat. There are many tools available to count calories or to give you an idea of how much to eat of what foods. But they don't necessarily help you to understand the concepts of basic nutrition.
Here are 4 easy tips for healthy eating and a low sodium diet:
1. Remember the rainbow
Fruits and vegetables are the cornerstone of a healthy diet. They have essential enzymes, vitamins, fiber, and antioxidants you just can't get from supplement pills. And what's great is that they're color coded.
Just about all fruits and vegetables help to lower blood pressure, fight all types of cancer, bad cholesterol, and harmful free-radicals.
Orange and yellow fruits and vegetables also promote healthy joints, alkaline balance, and healthy bones.
Green fruits and vegetables also reduce the risk of cancer and support the digestive system, vision, and the immune system.
Blue and purple fruits and vegetables fight inflammation, and various forms of cancer. They also support vision, the immune system, digestion, and aid in the absorption of calcium and other minerals.
White fruits and vegetables are powerful immune system boosters and fight colon, breast, and hormone-related cancers.
Always try to eat fresh fruits and vegetables and it is best not to add artificial sweeteners, try stevia or a little honey to your fruit. if you need to, and to use salt substitutes, salt alternatives like fresh lemons, or salt free seasonings on your vegetables instead of salt even sea salt because of the sodium.
2. The protein perception
While protein is important, many of us eat more than we need. It is suggested that protein should make up only 10% to 35% of a diet. This averages out to look like about 1/3 of your plate (about the size of the palm of your hand) and the remaining part of your plate should be about 2/3 vegetables accented with some fruits, nuts and oils.
We also eat too much processed meat which is high in sodium. While fresh, lean meats are a good source of protein, there are great alternatives such as eggs, beans, nuts, and tofu.
3. Healthy fats do exist
There are two main types of healthier fats: Monounsaturated and polyunsaturated fats are actually needed for skin, nails, hair, heart, and brain health. Sources of monounsaturated fat are plant oils, nuts, seeds, and avocados. Polyunsaturated fats, including the Omega-3s, are in fish, walnuts, and sunflower, avocado, corn, soybean, and flaxseed oil. Note: Monounsaturated and polyunsaturated fats are typically liquid at room temperature and when chilled.
Nuts and seeds can be a great healthy snack, (definitely a healthier choice than potato chips) just watch out for and avoid the added salt.
4. Everything in moderation (including moderation)
Forbidding yourself eating certain foods that you love is just setting yourself up to fail. Instead, work toward eating them less often or as an occasional indulgence. And, you know what? Occasional indulgences are a good thing and will actually help you stick with better eating habits. Just be sure to keep them occasional for long term success.
About 75% of people who have a heart attack, stroke, and/or chronic heart failure have high blood pressure. With healthy eating and a including a low sodium diet you can achieve and maintain lower blood pressure.
Go now to get more information about salt-free, sugar-free, gluten free seasonings, a salt substitute and recipes. I invite you to sign up for our Season It Newsletter when you visit Benson's Gourmet Seasonings at From owner Debbie Benson with over 30 years experience promoting salt-free seasonings.