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1. Make a listing of what you need to do the next day, write it all down and keep that paper and pen near your bedside in case you think of anything else you need to do. When you write things down you’re giving your brain the signal that it no longer needs to consider those tasks.
2. Don’t watch television or listen to the radio (especially the news) before retiring for the night – and certainly do not fall asleep with the TV or radio on.
3. Read some inspirational or self-growth material for at least 30 minutes prior to bed. Your goal is to fill your mind with inspirational thoughts before falling asleep so the last thoughts you have before drifting off are uplifting thoughts – rather than the stressful thoughts that most people fall asleep thinking about.
4. Make sure the room that you’re sleeping in is as dark a room as possible – the body is made to sleep when it’s dark out – the darker the room the more potential for a deep sleep.
5. Make the room as silent as possible – turn off all electric devices and ask others in the home to be as quiet as they can be.
6. Don’t eat for at least 3 hours before going to bed. When there’s undigested food in the stomach, your body is forced to focus on digesting that food rather than being focused on repairing your body and mind – which is what sleep is about! The body was designed to digest food best while moving – not while laying down.
7. Try to go to bed at approximately 10:00 pm and awake at approximately 6:00 am. In Ayurvedic medicine it’s believed that there are cycles that are the most conducive for certain activities. Going to sleep at 10:00 pm and arising at 6:00 am appears to allow the body to rest the deepest, rejuvenate the most, and give the person the most energy throughout the day.
8. Don’t take drugs or vitamins/herbs that are supposed to assist you sleep (unless required by your physician). Most of these artificial sleeping aids do only deaden your senses – the goal of’sleep’is to give your body the time and means to repair itself and prepare for the coming day. When you drug yourself to sleep, every system in your body is slowed down, including all those systems that are responsible for repairing you.
9. Ensure that there’s a fresh air supply in the room. The air indoors is considered some of the most toxic air around. When you sleep, you’re only able to breath in the air that surrounds you in your enclosed bedroom. Try opening a window (if it’s cold outside then just open the window a crack). The fresh air that comes in while you sleep will help your body repair itself because you’ll have access to cleaner, more oxygenated air.
10. Throughout the day, do 60 minutes of mild exercise. If you don’t have time to do 60 minutes in a row, then break it up into 2 – 30 minute sessions, or 3 – 20 minute session, or 6 – 10 minute sessions — just get a full 60 minutes in. The best exercise plans can only be listed by a fitness expert like a Eagle Ridge Fitness Personal Training program generally consists of.

1. Three prudent meals a trip to regular times and only a couple of small non-sugary snacks.
   2. Eat breakfast every day. Never skip it, cause once you start skipping it starts affecting your digestion rate.
   3. Get enough sleep (about 7 hours a night).
   4. Never smoke and if you do try to stop. Smoking causes cancer and is no way healthy.
   5. Use alcohol only in moderation, if at all. (There are better ways to cut back disease risk)
   6. Maintain a reasonable & healthy body weight.
   7. Exercise regularly, at the very least 30 minutes of moderate exercise on most days. Have a proper diet and make sure you walk and cycle and do manual activities throughout the day. Laziness is a huge killer.
   8. Work with a daily multi-vitamin. But consult with a medical practitioner before you start consuming one.
   9. Build your spirituality. (i.e. Pray & meditate each day.)
   10. Maintain healthy relationships & social involvements.

Tip:
Check off what exactly you are still doing and congratulate yourself! Then go through the things you’re not and select one and work with it.
When this has become a regular part of one’s lifestyle accept another! Consult with a Eagle Ridge Fitness Personal Trainer if you are seriously ambitious about a healthy fitness plan incorporated into your daily life.

Minerals are essential to keep our bodies in good shape, in fact, our body consists of many minerals, but unfortunately does not produce the minerals necessary for a healthy body. A deficiency of minerals can lead to various health conditions, including arthritis!

The most common minerals used to lessen arthritic pains are:
Boron – This trace mineral aids in bone health.
Calcium – This is a much-needed mineral for bone health.
Magnesium – Magnesium helps maintain calcium in balance within the system.
Zinc – This mineral is necessary for bone growth, but is often with a lack of arthritic patients. 
Manganese – Manganese is also necessary for bone growth. Do NOT ingest manganese with calcium because they are able to work against each other.
Copper – Copper really helps to strengthen connective tissue.
Germanium – This antioxidant helps with pain relief.
Sulfur – Too little sulfur can lead to deterioration of ligaments, cartilage, collagen and tendons.
Our traditional source of minerals has been from fruit, vegetables and some dairy products. Today we have to consider other sources to obtain sufficient minerals for a healthy diet.

Some of the reasons for this are:

Loss in minerals in the soil 
Modern food processing methods 
Popularity of junk foods

An increasing number of individuals are embracing mineral supplements for their source of minerals.

The info found in this article is for educational purposes only and is not meant to medically diagnose, treat or cure any disease. Consult an Eagle Ridge Fitness Personal Trainer before you begin any fitness program, or exercise schedule.

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food. No, you’ll need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body. The following items have been suggested by an Eagle Ridge Fitness Personal Trainer.

Berries.
You may like all types of berries or just 1 or 2 favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie instead of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the healthiness of your circulatory system. Goji berries are less well-known but are wonderfully rich in most of the nutrients your body needs to be nutritionally and physically fit.

Citrus.
The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits to discover the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking provide you with the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Vegetables.
All of the vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to participate a nutritionally sound diet is a way of life. Your vegetable group provides most of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found within a banana. But did you know, you may also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne ‘. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal. 

Whole Grains.
Like many other of the greatest foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you must be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Salmon.
Salmon is lean fish and nutritionally one of the greatest fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

No, it’s not impossible. You can fall in love with exercise instead of having that dreaded feeling every time you lace up your sneakers. The trick to falling in love with fitness is finding something you love to do, and trying new things because you may discover a dormant passion for line dancing, snow shoeing, or even something as exotic as fencing. It’s time to uncover your inner athlete and fall in love yet again!

Square Dancing – This energetic style of dance may look strange to you – but it’s great exercise – and great fun! This folk dancing tradition has existed in Canada for centuries and has maintained its popularity as a social activity often deemed “friendship set to music.” Now this form of dance is even more popular as people are doh-si-dohing their way to being fit! Don’t knock IT before you try it! You may forget you’re getting fit because you’re having so much fun!

Snowshoeing – Snowshoes are thousands of years old, and Native Canadians used to use snowshoes as a form of transport. Only since the last few centuries has snowshoeing become a recreational sport. Now, Canadians in the United States are strapping on their snowshoes and heading for the trails to spend time outdoors, at one with nature, while boosting cardiovascular fitness and toning their backsides. Today’s modern snowshoes are typically lightweight, aluminium frames with fabric decks and strap bindings instead of the classic bent-wood frames crisscrossed with rawhide strips. Lately, many celebrities have talked about the physical benefits of snowshoeing, especially when it comes to toning your gluts and quads.

Buddy Up! – It’s no secret that having a fitness buddy helps get you going. Let’s face it, when your doorbell rings at 6 a.m., you’re not going to hide under the covers and ignore your buddy. Or, when your work buddy grabs you for your daily lunchtime power walk, you’re less likely to sit at your desk and graze. A workout buddy provides a little extra incentive to get you going, and a little less response time to say no to exercise!

Feel Good in Fun Clothes! – Remember the old adage about how when you look good, you feel better? This goes for the gym too. If you buy yourself some fun fitness clothes that you feel good in, you are more likely to have more confidence in yourself and as a result, push yourself harder at the gym. Stores like Winners and The Bay offer great deals on workout clothes that have the ability to endure any fitness test. Remember, if you look the part, you’re more likely to feel the part!

Position Yourself Properly – Sometimes watching others can give you just the boost you need get started at the gym. Look around you and position yourself next to a Eagle Ridge Fitness Personal Trainer and watch yourself take off! You’ll soon be running to keep up with them…