On the following website I found a list of 10 super foods that we all should be eating. I posted the list below but I suggest heading over to the site and reading the full post to get more details. http://www.hotbodytraining.com/10-super-foods-you-should-be-eating/

Spinach
Salmon
Blueberries
Ground Flax Seeds
Olive Oil
Broccoli
Lean, Grass fed Beef
Plain Yogurt
Quinoa
Walnuts

Here are 8 reasons you should always eat your broccoli.

1. Reduces the risk of Heart Attack
2. More vitamin C than an orange
3. As much calcium as a glass of milk
4. good source of folate
5. good source of iron
6. great source of fiber
7. good source of potassium
8. good source of vitamin K

List from musclehack.com

I Stumbled across this site of “The World’s Healthiest Foods”. Its a great list that gives a variety of info for each food. Types of information provided is as follows

* Health Benefits
* Description
* History
* How to Select and Store
* How to Enjoy
* Safety
* Nutritional Profile
* References

I suggest bookmarking this this site cause it is a great reference.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

I wouldn’t say I am a beginner but I am far from any expert. Like your coach back in high school always use to say, “We need to get back to the fundamentals “. Check out the following post about Miskates that beginners (or anybody) can make when it comes to exercise.

http://healthy-lifestyle.most-effective-solution.com/2008/01/08/top-5-exercise-mistakes-beginners-make/

The fitness industry is a huge money maker for tons of companies and individuals. If you think about it, just making the decision to get fit or lose weight presents you with TONS of options. Joining a weight loss program, signing up for a gym membership, buying some gimmicky fat burning pills, getting the latest exercise machine, buying the right clothes to where why working out, and the list honestly could go on for quite some time.

Its already hard enough to just make the the decision to actually get up and do something for your health. Many of us come up with countless excuses of why not to exercise or eat healthy. Money can be a powerful motivator. But when presented with all this stuff to buy it can be a very negative motivator.

Hear this. Getting fit does not have to cost money. There are many things you can do that cost little to nothing for your health. Check out the link below and read the 27 great ways to get fit, and none of them will cost you a dime.

http://simplyfitnessgear.com/blog/27-ways-to-get-fit-for-free

I came across this blog post that had some great ideas about getting fit and staying healthy. Some I have heard before but others were great tips. I especially like the one about never eat an incomplete meal. I will give you the list here but they have written up a few words about each that are worth the read.

http://www.thedigeratilife.com/blog/index.php/2007/05/28/12-cheap-ways-to-stay-healthy/

#1 Sleep earlier.
#2 Consider vitamin supplementation.
#3 Eat more vegetables, cut down on red meat, caffeine, sugar and salt.
#4 Never skip breakfast.
#5 Never eat an incomplete meal.
#6 Don’t let yourself go hungry.
#7 Exercise, and at the very least, just walk.
#8 Don’t stress out.
#9 Wash your hands often.
#10 Toss the vices.
#11 Think twice about joining weight loss programs.
#12 Visit your doctor for annual tests.

This comes from the Federal Trade commission about buying the exercise equipment you always see advertised on TV.

Ignore claims that an exercise machine or device can provide long-lasting, easy, “no-sweat” results in a short time. These claims are false: You can’t get the benefits of exercise unless you exercise.

Don’t fall for claims that a product can burn fat off a particular part of the body - for example, the buttocks, hips or stomach. Achieving a major change in your appearance requires sensible eating and regular exercise that works the whole body.

Read the ad’s fine print. The advertised results may be based on more than just using a machine; they also may be based on restricting calories.

Be skeptical of testimonials and before-and-after pictures from “satisfied” customers. Their experiences may not be typical. Just because one person had success with the equipment doesn’t mean you will, too.

Do the calculations when you read statements like “three easy payments of …” or “only $49.95 a month.” The advertised cost may not include shipping and handling fees, sales tax, and delivery and set-up fees. Find out the details before you order.

Get details on warranties, guarantees and return policies. A “30-day money-back guarantee” may not sound as good if you have to pay shipping on a bulky piece of equipment you want to “return to sender.”

Check out the company’s customer and support services. Call the advertised toll-free numbers to get an idea of how easy it is to reach a company representative and how helpful he or she is.

I got this from Stronglifts newsletter but you can also read it at their website of Stronglifts.com. A comment was left regarding the 5×5 eBook stating the following.

It’s impossible to lose fat and gain muscle at the same time. One requires a caloric surplus, the other requires a caloric deficit.

The only time both may happen is when an overweight individual first begins working out.

This is the reason that professionals go through cycles where they alternate between bulking and cutting.

Stronglifts goes on to discuss this in some brief detail about how it is indeed possible to Lose fat while gaining muscle and sums it up with this.

You can build muscle while losing fat. Just like you can build muscle without gaining weight. Or gain weight without gaining fat. Get stronger, eat healthy. Leave the details to the bodybuilders.

I suggest heading over there to read the full post.

If you are looking at trying to get more bang for your buck out of your cardio workout, head over to http://befitandstrong.com and read the 10 tips they give on making your cardiovascular workout more effective. I have heard most of these before but this list brings them all together in one place.

http://befitandstrong.com/10-tips-for-a-more-effective-workout/

Beginning the new year seems to be a huge motivational factor in getting to the gym and working out. But the excitement can fade pretty quickly. I found an article written over on healthwellness1.com that has some ideas on how to keep working out fresh and fun. These ideas can also come in handy for those people that are a bit frustrated by the crowded gyms that also seems to come with the first few months of the new year.

http://www.healthwellness1.com/fitnessexercise/Making-Exercise-More-Fun.html