Why to Eat Healthy

               Have you ever thought that it is okay to eat whatever you want?  Or, maybe you thought that a little extra won’t hurt.  The truth is that a just a little extra sugar or eating whatever want can have serious side effects.  You should cut down on eating refined sugars, eat vegies, eat protein and just eat healthy,  because it gives you more energy, helps reduce the chances of heart disease and cancer, and not only do all that, but keeps you from becoming a bad athlete.
                  Eating sugary and processed foods like white breads and candy can make someone loose energy a lot faster than they want to.  This is because those foods and simple carbohydrates and sugar break down super fast and distribute the energy all at one time.  Whereas eating foods like fruits, veggies, and whole wheat breads will give you an even amount of energy.  These are complex carbohydrates.  They break down slower and distribute it evenly instead of all at once.  One way to cut down on sugar is by substituting it with honey. But be careful because, according to Oregon Health and Science University while honey may contain health benefits that table sugar does not have, it still can be bad for you.  It contains about the same calories and a similar glycemic index. Here’s the good part since it is naturally sweeter you can use less of it.  By just eating complex carbs you will be more energetic and so much more.

                When you eat too many sugars you can increase the chance of heart disease, cardiovascular disease, and breast cancer.  Crazy, isn’t it?  It increases the chance, because your body breaks down the sugar so fast which makes you body start to  produce unhealthy things in your body and your body obsorbs the unhealthy things that are in the sugar. It can also cause the increase of weight again, cravings, and wide swings in your blood sugar levels.  That may scare you from eating anything sugar, but you do need complex sugar in order to survive.  More complex sugars can help prevent you from getting those things and make you feel so much healthier.

                Eating healthy for an athlete is huge.  If you want to be at the top of your speed of play you better be eating healthy.  By eating enough carbs, veggies, fruits, protein ect. It can help the athlete’s body to stay in shape, slim, and strong. Mia used to be a vegetarian and didn't get the nutrients she needed, so she became very weak.  When she started to eat meat and cut back on the simple carbohydrates she got stronger.  She learned from her experience and wants to help you too!  
                Eating healthy is very important.  If you don’t want to be at a high risk for heart disease, cancer, and all that other junk, I would suggest eating healthier.  By eating healthy you can get more energy, help reduce the chances of heart disease and cancer, and not only do all that, but get you to being a great athlete.

Why You Should Exercise 10 Minutes Everyday

           Have you ever felt a little sluggish, even though your very active?  It's so weird, but it comes from taking a day off with no exercise at all.  By just doing a hard 10 minute workout, you can stay in shape, be energetic throughout the day, and get one step closer to being a healthier person.
            Staying in shape for the athlete is huge, because it helps them do well in their sports.  You never want to be sluggish on the field.  People who are not athletes need to be in shape so at their next workout they don't quit early.  I remember one time I got out of shape really bad.  I took a whole summer off and boy, was it hard getting back into the swing of things.  I was short of breath and couldn't get up to my fastest speed of play, it was bad.  I never want to go back to that. It does not look good for anybody.

            Did you know that you can be energetic throughout the day by just doing a 10 minute run or workout in the morning?  When you work out your body produces endorphins.  Endorphins help make a person feel good inside and gives you the feeling of having tons of energy.  Which makes people do things better, faster, and happier!

            Obesity is very common now days. In fact most people in America are overweight and some don't do anything about.  Exercising can help keep people from getting overweight and being unhealthy.  It burns the calories that our body doesn't need and helps us get stronger.    By being stronger you have a smaller chance at doing something that can hurt our bodies very bad. I have experience from being an athlete that just by working out my legs it helped pervent me from pulling or tearing muscles in my legs.  If I pulled or tore those muscles it could have lead to surgery.  Eating is the other step to being healthier, but we will go into that another day.  

            All these reasons made me want to exercise and get healthier.  Staying in shape, being more energetic, and being one step closer to being a healthier person is why I exercise and why you should too.

How to Get Flat Abs That are Priceless in Only Minutes a Day

           Have you ever wanted to be able to be stronger, but not had the time?  Many people's excuse to not working out is that they don't have time, but to get in shape it only takes a 10 or less minutes a day.  I know that it's really hard to get motivated, but once you are you can't stop. So just by doing a short ab workout you can get back on the go in no time at all.

 

Step 1: What you need:  To start off your workout you need to have these  things: Water and a space to completely lay down and reach hands above your head(and sometimes you don't even need that much space). You also need hard work and dedication and motivation and habit:

 

"Motivation is what gets you started. Habit is what keeps you going." ~Jim Ryan

 

Step 2: Time to do a workout:  Below are some easy workouts that you can do.  They take a few minutes and will make you feel the burn. 

 

Cheer Work Out:

10 Crunches

15 Bicycles

30 Second Plank

20 Second Side Plank Each Side

10 Crunches

20 Bicycles

20 Second Side Plank Each Side

10 Crunches

30 Second Plank

10 Leg Lift

 

Get Down:

5 V-ups

10 Crunches

15 Bicycles

20 Leg Lifts

25 Side Crunches Each Side

30 Russian Twist

35 Flutter Kicks

40  V-ups   

 

101 Things to do:

50 Russian Twist

40 V-ups

30 Second Plank

20 Side Crunches Each Side

10 Crunches

1 Minute Plank

 

*If any of these workouts don't make you tired or feel the burn, do them twice.
  Also if you don't know what the task is, look it up on You Tube. They have some great examples!

Step 3: Cool down, then you're done: Get some water and walk around a little to get your breath back and get a stretch, then your done. You just finished all you need to do to do a good ab workout.  Now you can get back to your busy life.
           
         It's amazing what you can do in a short time, isn't it?  Nobody should have the excuse that it takes too much time.  All you need is a few minutes and the right equipment.  By doing one of these workouts every day, you're sure to get flat abs in no time at all!

Word Cited Page:

"Fitness / Cheer Athletics ab workout. yep, gonna start doing this.." Pinterest / Home . N.p., n.d. Web. 19 Feb. 2013. <http://pinterest.com/pin/337066353331021009/>.

Freytag, Chris, and Fitness Expert for Prevention Magazine & ACE Board Member. "American

Council On Exercise." American Council on Exercise | ACE | ACE Fit. N.p., n.d. Web.     19 Feb. 2013. <http://www.acefitness.org/acefit/fitness_programs_article.aspx?id=2927#sthash.Lc5Evk pm.dpbs>.

"Summer Abs Challenge7 Day Ab Challenge - Seven Day Ab Workout for Womens Fitness."       Skinny Ms.. N.p., n.d. Web. 19 Feb. 2013. <http://skinnyms.com/7-day-ab-challenge/>.

 

 

How to Eat a Healthy Meal That is Cheap

Have you ever gone through a drive - through and known that you should be eating healthier?  I know I have lots of times.  It is so quick and cheap!  One day I was watching Biggest Loser and found out that it isn't hard to eat healthy on quickly and on a  budget.  I can't wait to share it with you how to do it, so let's begin.

Step 1: Go to the Grocery Store.  Go to your local grocery store when you have 15 minutes to spare.  Have a budget when you go shopping and don't go above it.  For example have a $70 weekly limit per person.  You'll be surprised with what you can do. Processed foods may be cheap, but never buy them or bleached flour products.  Stick to whole wheat products.  Buy organic foods too.

Step 2: Put it Up.  After you get home put your groceries away.  This helps keep things organized and clean.

Step 3: Cook it.  When you're ready to cook grab your ingredients and recipe, if you need one.  Then wash your hands and if you are cooking with fruits and/or vegetables wash them very good with a vegetable/fruit wash. Follow your recipe and eat up.  When you want to save more time, cook for the week.  After the food cools put it into separate Tupperware containers and into the fridge.  Try to have a container for each day of the week. (Some food can be wrapped in tinfoil)

Step 4: Warm it and Eat it:  Now when you're hungry and need something fast heat up your food and enjoy or put it in a thermos and take it with you.  If it doesn't need heating then grab it and go. 

By following these simple steps you can become healthier in days. You can avoid fast food stops when you're on the go and stick to a healthy diet.

 

 Below are some websites with cheap and healthy meals:

·         http://fitbie.msn.com/eat-right/tips/5-meals-under-5/tip/5

·         http://www.health.com/health/gallery/0,,20307265,00.html

·         http://www.bhg.com/recipes/healthy/dinner/cheap-heart-healthy-dinner-ideas/#page=1