Category: Fitness

A Guide on Sexual Health and Aging

The aging process often contributes to a lack of sexual interest and activity among older people.


This lack of intimacy can cause severe strain in any relationship and may cause partners to lose interest in each other. This article promotes better sexual health during old age by providing information and tips on how older people  can still have a fulfilling sex life despite their age.




In most movies and television shows, scenes that are sexual in nature often show young and smooth-skinned people “getting it on.” But age is not a reason to let your sex life slide. Intimacy with your partner is an essential part of any relationship whether you are in your 20s or 50s. Aside from boosting your personal relationship with your partner, sex also promotes better sexual health – a must regardless of your age. Below are some tips that can help you age gracefully, sexually:

1. Accept the changes in your body and strive to improve.

Do not be turned off by the sagging skin on your forearms or your protruding belly. Instead, welcome these changes but do your part in minimizing them. Keep an age-specific skin care routine, an exercise or fitness regimen, a healthy diet, and fashion style. Confidence is a prime sexual booster and looking good and being healthy are parts of it. However, accept that you may not be able to fit in the jeans you wore when you were 20 or sport the abs you had back in your college days. Just strive to be healthy and feel good in your own skin.

2. Take note and communicate about your and your partner’s changing sexual needs.

At 20, you may feel up and running the instant your partner walks through the door. However, age does affect your sexual responses and that of your partner. Age can make your body require more stimulation to feel aroused or orgasm. Similarly, your partner, provided that he or she is of the same age range, may feel the same needs like longer stimulation to get in the mood. Knowing what clicks for your body and your partner is essential in communicating your sexual needs to each other.

3. Expand your definition of sexual relationships.

Actual intercourse can be very tiring especially if you have aching joints. Understand that intercourse is only one of the ways you can achieve sexual intimacy with your partner, not the only way. Often, passionate kissing, touching, massaging, and other forms of sexual contact can be fulfilling enough for both partners.

4. Veer from routine.

If you and your partner have been having sex after a long day at work for the past 10 years of your relationship, you might want to consider morning sex as an alternative. A simple change in routine can rev up your sex life and start making things exciting again. Alternatively, instead of jumping onto the sack instantly, try setting the mood with a romantic dinner and some dancing.

5. Consult your doctor.

Sometimes, the changes your body undergoes may be too severe that they can impair your sexual performance. Surgeries, chronic illnesses, and medications can affect how your body responds to sexual stimulation. Talk to your doctor about the possible side effects of the medications you are taking on your sexual drive and response. Likewise, a lengthy discussion about chronic illnesses like high blood pressure, heart problems, and their effects on your sex life is also in order to ensure your health safety when doing the deed. Alternatively, you can ask your doctor for a prescription of medications that can help increase your sexual vigor and boost your libido.


Confessions of  a Personal Fitness Trainer

As your personal fitness trainer my passion is to teach, coach, understand, push, prod, cajole, investigate,research and apply, over and over…

As a ‘Fitness Role Model’…well…I feel vulnerable with weakness, so, in hopes we can all learn, from my own weakness,here goes…My Confession.

Last year I had a number of clients who started stubbornly on the Atkins diet despite my warnings. Immediately I saw almost profound results in their weight loss. I reminded them it was the loss of water weight, and warned of the strain on the kidneys and the high cholesterol risk.During this time I was mastering my yoga practice as a complete vegan but found that my immune system had been profoundly compromised and I was currently on my third cold for the fall season Atkins was in the media again because of new study results indicating lowered cholesterol. I went to the Atkins book yet again with a more open mind, and decided to try the diet. I liked the contrarian view point to the current AMA position of the low fat diet, which seemed to be producing a society of increasing obesity. Atkins view of sugar as the culprit making you fat, not fat, made sense and the extra work from all the protein for the kidneys… it’s benign. I wanted to use his diet as a tool to get myself entirely off of any sugar.
I started out on the high protein, low carb aspect of the diet. As I reintroduced the animal proteins into my diet I could feel myself get stronger and the colds, finally stopped. I also saw my muscle bellies start to open and swell again. The cold of winter was not as painful as it had been while on my vegan diet.
I then summoned up the courage to start bringing fats into my diet, including bacon, egg yolks, cream cheese, heavy cream, whipped cream, even bacon rinds. On a daily basis I would marvel at having eaten these “forbidden foods” only to awaken the next day thin, svelte. I couldn’t believe this, result! I was loving eating all these foods so familiar yet banished since …childhood I was in full swing eating the high fat, high protein, low carb diet at the time when the pictures on my website were taken. I felt strong, but I had no energy!!! My walks on the beach were lethargic, I had to force myself to go that extra mile. I was thin but I felt like a beached whale. My love affair with Atkins continued a few more months. I followed his prescriptions religiously. Eventually I had to add more carbs, I needed more energy. By carbs I mean vegetables, salads and whole grains. At this point I gained back the total of two pounds I had lost on Atkins. Body fat went from 16% to 18%, my energy was better. After 7 months I decided it was time to get the blood checked out and to my horror discovered that my cholesterol which had always been around 150 had rocketed up to 300!! Luckily my HDL to LDL ratio was still at a healthy level. Thanks to my forcing myself to exercise, I kept my HDLs high.
I immediately started drinking hot lemon juice with cayenne pepper every morning to clean my blood. I have now thrown away all the high fat foods and have once again, come back full circle to moderation and balance. A balanced diet. It takes a little more discipline but my energy is back and I can now eat the same meals as my husband so dinner preparation is simpler. My weight has not changed since I gradually introduced the carbs. I avoid at all costs the “white foods” flour, sugar, milk. I drink unsweetened soy milk I avoid foods in packages, boxes and bags. I feel a fine layer of fat but that’s okay its winter, I need it, and in the summer, heat always melts it off. I am completely off sugar and alcohol to keep blood sugar low.

Log into www.vitalsignsfitness in the Chat page where a discussion has already begun re: Atkins and other dietplans, add your comments or just read and muse. Or go to the Nutrition Program page and find out how many calories (protein, carbs, fats) you should eat to sustain your current or ideal weight.

Deborah Caruana RN, AAHRFP, NASM, ACE,


DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success.

©2015 – All Rights Reserved

Weight Loss For Webmasters

Weight Loss Information

Weight-Loss For Webmasters

Are you gaining weight sitting in front of the computer? It’s
easy to do.

It’s easy to get stuck in a rut and forget about your health
needs. Heck, this web business stuff is fun, well most of the
time at least.
For a free special report to help you get motivated to lose weightclick here.

Whether you’re putting together a new site, tweaking a sales
letter, developing a new ppc campaign, or putting up landing
pages, it’s all very exciting. Just thinking about the potential
and possibilities can make even the most skeptical jump up and
down with joy and enthusiasm.

Yes, it’s exciting. You spend hours and hours learning. You set
up your website, getting it just right, developing your marketing
plan, writing and networking. Sometimes you spend even more hours
trying to figure out why things won’t work and how to get
unstuck. Ever been there?

You’ve had your head buried in the keyboard and before you know
it a month has gone by. Your pants are tighter, you have to
loosen your belt a notch, you weigh yourself and Yikes! you’ve
gained 5 lbs.

It’s easy to do. You’re busy. You’re starting to see some results
with your web business. You’re getting some sign-ups for your
newsletter, meeting people on the forums you frequent and maybe
you’ve even made a sale or two. Hallelujah!

You’re so excited and pumped that your mind races around all the
other ideas in your head for even more websites and strategies
and you can’t wait to start them. Now you spend even more hours
on top of the other hours you spend in front of the computer.

Hold on! Sit back and take a deep breath because another month
could go by and you could gain another 5 lbs. or maybe even 10.
So I ask you, if you keep doing this how much will you weigh in a
year? See what I mean?

It doesn’t have to be that way. You can still spend time in front
of the computer getting your web business even more successful,
developing more web sites and control your weight, maybe even
lose some.

How, you ask? Well, the first thing you have to do is recognize
that you can’t keep doing what you’ve been doing and expect to
control your weight. I know it’s hard not to fire up the computer
first thing in the morning especially when you can’t wait to see
how much money you made overnight. Yes, it does happen.

But whether you have good news or bad sitting in your in box
before you know it you’re clickin’ here and there and two hours
have gone by. But, but, you say, I have emails to check, stats to
check, I have to visit my forums and on and on and on.

Maybe you brought in your coffee before you sat down. Maybe you
even grabbed a bagel or a donut as well. But now it’s 10 am. and
you haven’t even brushed your teeth, washed your face, or combed
your hair. You’re still in your jammies or sweat pants and you
figure, oh well, I’ve got lots of work to do today.

So you dive in even deeper. You put up new pages on your web
site, brainstorm a new ppc campaign, answer emails and etc, etc.

By now it’s mid-afternoon and you’re starved. You open the
refrigerator and grab the easiest things. You go to the pantry
and grab more easy things. Usually highly processed sugary and
starchy stuff. Who has time to cook! You’ve got work to do! And
so you sit down with a sandwich, some chips, some cookies or
donuts and a soda.

Before you know it’s almost dark. The house is a mess, there are
papers all over, the bed is not made and you still have to take a
shower. Oh, and one more thing, how about dinner. Who has time to
cook? So you go down to the corner junk food drive through
because you certainly can’t get out of the car in those sweat

What’s wrong with this picture? Sure, it maybe an exaggeration
but if you’re ignoring your health it’s a recipe for disaster.
Being sedentary (sitting in front of the computer) and not eating
right are bad for your health. Add not exercising to the mix and
you may not be around long enough to reap the rewards of your
hard work on that internet business.

They have a saying in real estate. Location, location, location.
Well, I have one for weight loss and control. Routine, routine,

As a webmaster you already have a routine. You already have
habits and things you do everyday in your business. You just need
to spend sometime figuring out how you are going to take care of
your heath needs while growing and managing your business. How,
you ask?

It’s actually pretty easy. Most of us are creatures of habit. To
control your weight and lose some you just need to become a
creature of good habits. It’s that simple. Think routine,
routine, routine. Develop a healthy routine and follow it day in
and day out. Here are some ideas to get you going.

Exercise In The Morning

The best thing you can do for your body and your mind is to
exercise in the morning. You can go for a walk, jump on the
treadmill or go to the gym. The idea is to put the time in.
Exercise is the most immediate thing you can do for your health.

Use the time to brainstorm a new business idea or plan your day.
If you’re on the treadmill at home or go to the gym you can read
while on the cardio machines. You can even listen to the latest
teleseminar you downloaded to your mp3 player.

Exercise gets your blood going and your body producing those “I
feel good” chemicals. You will have more energy and less stress
if you exercise. Your day will be more smooth and productive
because of the positive attitude you get from exercising.

It’s important to exercise in the morning because if you wait
until later in the day surely something will happen and you won’t
have time to do it or you just won’t feel like it. The later in
the day it gets the more excuses you’ll come up with why you
can’t exercise.

And don’t buy into all the “lightweight” exercise advice from
diet doctor gurus who’ve never had a weight problem in their life
or some government agency mouthpiece that you only need 30
minutes three days a week. B. S. As I once heard a cardiologist
claim “if you’re not sweating you’re not exercising. So, make it
count, get that heart rate up there, that’s why they call it

Act Like Your Going To The Office

Even though you work at home act like you are going to the
office. Do what you would normally do to go to work. Take your
shower, shave or put on your makeup, do your hair. Get dressed.
Now you don’t have to go so far as to put on a suit and tie or
wear high heels, but do dress up a little. Business casual would
be good.

A home business can be very lonely and isolating. You can lose
your sense of professionalism real easy. You get sloppy. Put up a
mirror by your workspace. Look the part. Be the part. After all,
you are the proud owner of a successful and profitable home
business right? You’ll be surprised how it will improve your
attitude, your performance and your results.

Schedule Your Lunch And Break Times

When you have a “regular” job there are breaks and lunch times in
your workday schedule. Have a regular start time, break times and
lunch times. Eat breakfast before you even start up the computer.
If you work through the evening make sure you have a regular
dinner time.

Plan ahead. When you cook, make enough for a couple more days.
You can do this especially when making soups or stews. Know ahead
of time what you are going to eat. Don’t just open the pantry or
refrigerator and ponder. That’s just asking for trouble. Trouble
in the hips and waistline that is.

Eat at the regularly scheduled time. Remember routine? Don’t eat
at your desk. That’s a very dangerous habit. If you do and you
want to stop it just put up a big mirror by your workspace and I
bet you stop soon. Having something nutritious between meals is a
good idea. Just go to the kitchen and sit at the table.

Try to include protein at each meal and snack. Protein will
satisfy you, curb cravings for junk and keep your mind sharp and

Drink Plenty Of Water

Water plays a big role in weight management. Most people are
dehydrated. Many times when we feel hungry we are just thirsty.

It is widely recommended to drink 8 eight-ounce glasses—64
ounces—of water a day. That’s not enough. Your body uses 32
ounces a day just to aspirate your lungs. Your liver, heart and
kidneys need water to function properly. Your skin, the largest
organ needs water and it gets it last after everything else. So
if you’re looking a little wrinkly lately drink up. It’s the
difference between a grape and a raisin or a plum and a prune.

A minimum of 12 eight-ounce glasses is recommended for good
bodily functions. Water flushes metabolic waste from your system
when you are trying to lose weight. Most importantly your liver
produces bile, which metabolizes fat, and it needs plenty of
water to function properly.

Get Plenty Of Sleep

Recent research has shown that not getting enough sleep causes
weight gain. Lack of sleep puts your body in stress mode and you
produce certain hormones like cortisol that cause you to store
fat especially in the belly. That’s not good.

You need 7 – 8 hours of sleep a night. Many people walk around
sleep deprived. They are not functioning at their best. Poor
judgment and cloudy thinking are the results of lack of sleep. To
be successful with your web business you need to be awake and

For a good nights sleep go to bed at a regular time every night.
Drink a cup of chamomile tea to help you relax.

Happy dreams.

Copyright © 2005 Sheri Graber. All rights reserved.

This article may be freely distributed electronically or in print
as long as the author’s bio and the links are included.


About the Author

Sheri Graber understands the pain and frustration of being
overweight. She lost 87 pounds in 6 months following a simple plan and has kept it off for 4 years. She
writes and speaks about obesity and weight loss to help others
experience their own weight loss success. She is the author of
Automatic Weight-Loss Plan: Program Yourself Slim the Simple
Simon Way.

Key to Weight Loss with Fitness

Weight Loss Information

Here’s the difference between successful weight loss and unsuccessful results. In just a moment, I am going to give you the key that will unlock any fitness goal you may have now or any fitness goal you may have in the future.

It is the secret to permanent weight loss, muscle gain, and superb health.

No magic, no potions, no screaming “Eureka, I’ve Found It!”

No fluff, just a fact.

Are you ready for this secret, the one that will unlock any wish or desire you may have regarding fitness, weight loss, muscle gain…etc.

O.K. here it comes. Want to sit down for it?

The key to everlasting weight(fat) loss is:

—————— You choose it! ——————


Yes, weight loss, muscle gain, any fitness goal you may have is simply a choice that you make.

In fact, I could end this article with that said (some of you probably wish that I would 😉

Anything you want in life, any goal or desire can be yours if you simply choose to go after it.

Things just do not fall into place naturally and without effort.

Yes, they do fall, just not where you want them to.

You must first “think” of what it is you want and then choose to go after it.

And if you do not get what you want?

Try it again.

Forget blame.

Forget victim talk.

Forget excuses.

If you want it, choose to get it.

After you choose it, if you are persistent enough and work hard enough, whatever you wish for can be yours.

Want to lose some body fat? Choose to.

Want to gain some muscle and increase your strength? Choose to.

Increase flexibility? Eat better? Choose to.

Life boils down to a series of choices.

The better choices you make, the better your life will be.

You can choose to slim down and fit into those jeans or you can choose that piece of cheesecake.

You can choose to get behind the wheel after drinking or you can choose to hand the keys to a friend.

Some of the choices you make have a long lasting and dramatic impact on your life forever.

Regarding weight loss, muscle gain, and fitness, how can you make sure that you are making choices that will help your efforts, not hurt them?

Easy, follow a plan of action that has already helped many others achieve their long lasting fitness and weight loss goals.

Over the years, I have learned precisely what needs to be done to lose weight and gain muscle.

Now, I am able to save my clients valuable time by cutting out their trial and error, having them focus solely on the things that produce results.

Bottom line, if you choose to go after something, you can be assured that it’s within your reach because others have already accomplished it.

Any problem that you may face in life, chances are that someone has faced it and has already battled and conquered it.

Just follow what it is they did to come out on top.

If losing some weight (fat) is one of your priorities, you can rest assured that many others have already done it.

So the question of whether or not it’s possible is not an issue.

It’s just your turn to go get it.

I leave you on this note again:

The choices we make dictate the lives we lead.

Where you are today is the result of all the choices you have made up to this point.

If you want better, you must make better choices. You can either move ahead or stay behind.

The choice is yours.

About the Author

Shawn LeBrun is one of the internet’s most publised fitness and weight loss coaches. Visit his site to see how he can make this the year you achieve your best body ever!

The Truth About Fat

Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?

The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.

There are two types of
fat to be aware of. Saturated fats – let’s call them “the enemy” and unsaturated fats – “the good guys”! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.

Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil.
Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation – a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil.

Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil.
Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil.
Here are some important facts about fat in our diet.

  1. Fat is the ‘energy reserve’ of animals, plants and humans.

  2. The ideal body-fat ratio should be approximately 19-26% of a woman’s body weight, and 12-18% of a man’s body weight.

  3. There are two different types of body fat – brown and yellow. Brown fat is situated inside the body and is ‘active’, containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.

  4. Women need higher levels of fat because it is essential for reproduction and so the body stores it ‘just in case’.

  5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!

  6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter’s fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds’ fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.

  7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.

  8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).

  9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you’ll find 9 calories in every gram of fat).

  10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.

When you know the good from the bad, fat is fabulous!

(c) Copyright Kim Beardsmore

  • Kim is a successful weight loss coach who will cut through the diet-hype and help you reach your goal weight. No public ‘weigh-ins’, meetings that cost you money or fads…simply results you will love! You can receive a free consultation. Visit today: Are you interested in earning money from home? We can help you grow a profitable home business: