Put a spring in your step and start training for a local race. Signing up for a race is a great way to get a jump start on a new fitness routine. Having a purpose and a deadline is ideal for keeping you accountable, motivated and dedicated to your overall health and fitness goals. In case you don’t know how to get started with a training program, I’ve put together a simple 4-week plan for you to use.

Preparation

Before you start training, there are a few things you need to do to prepare. This way the only thing you have to think about each day is your running routine. Being prepared in advance will help you on those days when you have a busy schedule.

Flex your think muscle

The first step is not a running step, it’s a mental one. Make a mental commitment to get started. If you’ve failed to stick with a plan in the past, put it behind you–– today is a new day to get started with an “I can do it” attitude.

Find a training buddy

It’s much easier to complete a training program when you have a partner who’s going for it with you. Recruit an eager friend or family member so you can start the program together.

Find a race to set a date

Having a time-specific goal that you’re working towards is incredibly helpful. It’ll help to keep you on track with your fitness goals, and you’ll know exactly how much time you have to get yourself prepared.

If the shoe fits…

Running in poorly fitting shoes will interfere with your progress and your success. And running with sore feet and blisters can really set you back. Make sure that you have a lightweight shoe that offers you both the comfort and support that you need.

Wear the right clothing

Invest in a few tops that have wicking and quick-drying properties. And make sure you have a visor or hat to keep the sun off your face. If the weather is cold, start by wearing a few layers which you can remove and tie around your waist as you go.

Go with a full tank

Once you start running for more than an hour, it’s important to have easy access to fuel and hydration. A handheld water bottle or a running belt that holds your bottle is a great accessory to have.

Be flexible and focused

In order to progress with your running fitness, you need to find time to run. But don’t be too strict with your training and stress yourself out. Instead, have a flexible attitude, try your best to stick with your plan, move around the days and timing to suit what’s happening in your life. And, finally, listen to your body. Tuning in to how your body feels each day, and adjusting your training accordingly, is an important part of the training process.

4-Week Training Program

Run on 3 days of the week—all steady pace runs.

Cross-train (x) on 2 days of the week.

Rest on 2 days of the week.

                                             Mon          Tues            Wed            Thurs             Fri             Sat             Sun

                     Week 1           Rest         1.6km            X               1.6km            Rest         2.4km            X

                     Week 2           Rest         2.4km            X               3.2 km           Rest         3.2 km           X

                     Week 3           4km          Rest            4km               X                 4.8km        Rest             X

                     Week 4           4.8km          X               5.6km          Rest                X             5.6km         Rest

Options for x (cross-training)

Work out 30-45 minutes doing any of the following:

Riding a bike, swimming, Pilates, yoga, boxing, dancing, low impact aerobics or any activity you enjoy.

Rest days don’t mean sitting on a couch all day. You can enjoy being generally active, but be sure that you rest from running to allow your body time to regenerate and recover.

If you’re new to being active, you can simply start by doing the three running/walking days and slowly add in cross-training when you feel ready. If you prefer to use time as your guide, go with 10 minutes as the average time it takes to run one mile.

After Week 4 of this program, running a 5k race should be an achievable goal. If you want to run a 10k race, continue working with this chart to increase your running distance each week by a half-mile. This progression is nice and slow, which will give you time to adjust and get used to running longer distances.

Disclaimer: This is for general information only and not intended to be a substitute for the advice of a qualified and registered medical practitioner or a recommendation for any treatment plan. Please consult a certified fitness trainer or registered medical practitioner before starting any physical activity.

   Fitcoach Nazir

    @nazir24fit

In order to look and feel your best, your body needs a complex blend of nutrients. Not only do you need the right proteins, carbohydrates, fats, vitamins, and minerals, but you also need adequate fluids to stay hydrated, and a good dose of fiber, too. That’s a tall order, and even the most careful eater can be hard-pressed to meet each nutrient target every day.

This is why our Herbalife Nutrition Philosophy is based on balanced nutrition — a combination of healthy foods and supplements that help you meet your daily needs, coupled with the right calorie balance to help you lose, gain or maintain your body weight. 7 Essential Elements for a Balanced Nutrition Plan At Herbalife Nutrition, we believe that good health lies in eating the right foods, combined with regular exercise and rest. Proper, balanced nutrition will help fuel your daily activities and promote a lifetime of wellness. Here are seven elements of a balanced diet:

1. Protein

 Protein is a macronutrient vital to virtually every cell in the body. You use protein to manufacture important molecules, such as hormones and enzymes, and to build and maintain muscle tissue. Protein is also great at satisfying hunger. Your body is constantly assembling, breaking down and using protein, so it’s important to include enough protein in your diet every day to replace what you’ve used. We suggest that up to 30% of your daily calorie intake come from lean plant or animal protein, such as soybeans, poultry, fish and eggs.

2. Carbohydrates

Your body prefers another micronutrient, carbohydrates, for its fuel, so it’s important to get enough every day. We recommend that you get about 40% of your calories from whole grain, bean, vegetable, and fruit carbs—not the sugary, starchy kinds you find in baked goods, soda, and candy.

3. Fat

Your body also requires small amounts of beneficial fats—but don’t go hog wild just yet; you’re probably getting enough. The typical American diet supplies more total fat and saturated fat than we need, and not enough healthy fats, such as fats from fish, nuts, olive oil, and avocados. Fats are a very concentrated source of calories, which is why the Herbalife Nutrition Philosophy recommends that you limit your fats to 30% or less of your daily calorie intake.

4. Vitamins and Minerals

Vitamins and minerals are involved in many of the chemical reactions your body performs every day, and many minerals—calcium and magnesium, for example—have structural roles in the body. A well-balanced diet helps to supply the vitamins and minerals you need, and taking a daily multiple vitamin and mineral supplement helps you get the proper amounts.

5. Phytonutrients

Plant foods produce a wide range of natural compounds called phytonutrients. They contain a number of benefits, such as preventing disease, enhancing immunity, and repairing DNA damage. Their pigments give fruits and vegetables their beautiful colors. That’s why it’s important to eat colorful, plant-filled meals.

6. Fiber

Fiber supports the digestive process, helps to fill you up, and promotes the growth of friendly bacteria in the digestive tract. Whole fruits, vegetables, whole grains, and beans are the best sources of dietary fiber, but if you can’t get the recommended 25 grams every day, you can work in fiber supplements.

7. Water

The human body is 70% water, so it’s no surprise that we need to stay hydrated in order to remain healthy. Your body needs water to transport nutrients to cells and to get rid of waste products. Water also helps control body temperature and lubricate joints, organs, and tissues. Most of the chemical reactions in the body take place in water, too. The general recommendation for fluids is about eight 8-oz (240mL) glasses a day. Water should be the first choice, but plain tea or coffee can also count towards meeting your daily fluid needs.

Putting it Together and Balancing Your Calories The idea of calorie balance – balancing those you eat and those you burn – is fairly straightforward. “Calories in” are the total calories that you take in from all the foods and beverages you consume. “Calories out” are all the calories your body burns each day – a combination of the calories it takes for your body to perform its most basic functions (also known as your resting metabolic rate) and the calories that you expend through exercise and activity. If the calories you eat are balanced with the calories you burn, your weight should stay stable. But, if you tend to eat more calories than you burn, the scale will tip towards weight gain. If you tend to eat fewer calories than you burn, your weight will drop. When it comes to balancing calories, you have control over both sides of the calorie equation. You can regulate how much goes in by counting the calories in the foods that you eat, and you can control – at least in part – how many calories you burn every day by staying active. So, whether your goal is to lose, gain or maintain your weight, the power to tip the balance is in your hands.

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Second – Herbalife can not provide discount more than [50% - 12.6%(Service Tax)- (Packaging & Handling)- (Shipment Charge)], which is lesser than 35%, even if you buy a products of more than Rs 10000000(One Crore) !!!.

• You may receive the old manufactured products which not advisable to use and hence being sold on Amazon, EBay, FlipKart, Snapdeal, Shopclue, Healthkart, Quicker illegally at relatively lower Prices.

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After completing your Herbalife Distributor Application Process and the payment. You will receive an IBP which has a few FREE Herbalife Products, Training DVD's, presentation books and material. Also the Herbalife ID card that allows you to get 25% Discount on all Herbalife products and also allows you to do business in 85+ countries worldwide.

Step 5 - Order Products Directly from Herbalife @ Distributor Prices with your new Herbalife ID & PIN from MyHerbalife.com

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Cardiovascular problems?

Do you think you may have Heart Problems?

Did you know that with over 40% of the people who die of a fatal heart attack, the first indicator that they get that there even is a problem ... is the very heart attack that kills them?!?
 

For you to be here looking for answers about cardiovascular problems then maybe you are one of the few lucky ones who have already had an early warning! 
 

The first thing you should be doing is talking with a doctor. If you have already done that, then we may be able to give some options that will help with your health without relying only on prescription drugs and medication.
 

Do you have a problem with circulation or blocked arteries? Are the doctors talking about Angioplasty or evenBypass Surgery? 
 

What if I could show you a "One Tablet"way to improve your circulation and blood pressure?
 

What would you say if I could show you a single nutritional product that helps reduce risk factors for heart disease including high cholesterol and high blood pressure? 
 

What if I told you that this product is essential to human health but cannot be manufactured by the body?
 

• A product that helps prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis? 
 

• A product that helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain? 
 

• A product that can help lower triglycerides and apoproteins (markers of diabetes)? 
 

• A product that can reduce the risk of stroke by as much as 50%?
 

• A product which was shown in clinical studies of heart attack survivors that, if used daily would dramatically reduce the risk of death, subsequent heart attacks, and stroke?
 

Now, after all of this, what if I tell you that all of these statements are the findings of separate clinical trials?
 

That these are not marketing words. These are the words of the medical scientists.
 

Does this sound like medicine's best kept secret?
 

Well, it isn’t a secret. It’s just not very popular to talk about using simple nutritional solutions to a problem that has a nutritional cause. Most medical intervention into cardiovascular issues is about treating and alleviating the Symptoms. Not about treating the Causes of your heart problems.
 

It is time for you to look at using natural top quality nutritional products that will work on the underlying issues that threaten your cardiovascular health.
 

The product I am talking about is Omega 3 and 6 Fatty acids, fish oils.
 

There are so many clinical studies that have now been done into this product that the University of Maryland Medical Center has issued their own study of what all these clinical trials have found. 
 

The statements above are just a sample of the conclusions. Their study looked at well over 100 clinical studies and the results they indicate are amazing.
 

Herbalifeline®

Overview
 

Includes Omega-3 fatty acids for cardiovascular and joint health. Includes EPA and DHA Omega-3 fatty acids and a unique blend of herbs.*
 

Key Benefits

Boost heart health with Omega-3s. 

There is a lot of talk around about Omega 3 fatty acids.
 

Anecdotes abound about people using fish oil (Omega 3 & 6 fatty acids) and having quite amazing results with cardio-vascular issues like blood pressure and clearing arteries that were partially blocked by plaque.
 

It is commonly understood that the anti-inflammatory effects of the Herbalife product, Lifeline, are directly related to that products Omega 3 and Omega 6 fatty acids.
 

While these stories are powerful we need to see what science that had been done around these claims to see what the facts are.
 

Full clinical studies have been occurring all around the world, so many in fact that the University of Maryland Medical Center has issued their own study of these studies to give an overview of what the results are. Their study looked at well over 100 clinical studies and the results they indicate are amazing.

**FDA evaluated the data and determined that, although there is scientific evidence supporting the claim, the evidence is not conclusive. 
 

My Own Experience
 

Omega 3 & 6 fatty acids are a very powerful tool in the fight against plaque buildup in your arteries. Herbalife Lifeline is one of the most powerful products in the Herbalife range. 
 

Many people believe that the direct result of Herbalife Lifeline is that it strips plaque off your arteries, softens your artery, allows blood to flow more freely and helps to balance out your whole blood profile. 
 

Greenland Eskimos and Omega 3 & 6 fatty acids (Fish oil). 
 

The science that led to the discovery of the value of Omega 3 & 6 fatty acids was done by doctor George Piggot in the 1970’s. He did a study of Greenland Eskimos. 
 

He took a large trail group and separated them in half. One have stayed on their traditional diet. The other half adopted a western diet. After 6 months the half on the western diet were showing onset signs of all the cardiovascular problems the west experiences. Increased blood pressure, cholesterol, triglycerides, build up of plaque on their arteries. 
 

Dr Piggot then separated the group on the western diet and put half back on their traditional diet and left half on the western diet. 
 

Three months later the group on the western diet continued to show increasing problems but the half returned to the traditional diet had cleanup up all of the onset problems.Further study brought the finding that the answer was deep sea, cold water, fish eaten raw, three times a day. 
 

It was a tremendous discovery but when he returned to America there was interest in his findings but little interest in using raw fish. 
 

A young chap named Mark Hughes had just started a company called Herbalife and he listened to Dr Piggot and then asked him to join the Herbalife board. They developed a product called Lifeline that has been the market leader in the area of Omega 3 & 6 fatty acids since the early 1980’s.

Herbalife keep upgrading the product as further research shows ways to improve it and there are many people who believe that Lifeline as saved more lives that any specific product in the Herbalife product range. 
 

Omega-3: Your Way to Total Wellness

Round out your diet with Omega-3 fatty acids. 
 

Protect against heart disease, ease joint pain and help diabetes with Omega-3 fatty acids. 

Read up on the latest supporting research.

Here are some recent studies on the importance of Omega-3 fatty acids: 

1. Omega-3 Protects Against Heart Disease

In a report published in Circulation, the American Heart Association (AHA) recommended that healthy adults should eat at least two servings of fish per week, particularly those containing the most potent form of Omega-3 fatty acids, EPA and DHA.

Herbalifeline is rich in EPA and DHA. 

2. Fish Oil May Improve Sensitivity to Insulin

Experimental Biology 2002 Conference
In a study presented at the Experimental Biology 2002 Conference, fish oil was found to produce a significant improvement in insulin sensitivity in overweight participants.

3. Greater Mobility, Less Joint Pain with Fish Oil

American Journal of Clinical Nutrition
Great news for arthritis sufferers. According to the American Journal of Clinical Nutrition, researchers studied how fish oil affects a molecule called tumor necrosis factor-alpha (TNF), which is known to trigger inflammation. The study found that fish oil might act as an anti-inflammatory substance by suppressing the body’s ability to make TNF. 

4. Herbalifeline® is rich in fish oils, and provides even more support for joints when combined withJoint Support–Glucosamine with Herbs.* 

Make sure you incorporate Herbalifeline®, rich in Omega-3 fatty acids, into your daily regimen to look and feel your best. 
 

Sources: 1. Kris-Etherton, P.M., Harris, W.S., Appel, L.J. AHA Scientific Statement: Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease. Circulation: Journal of the American Heart Association 2002; 106: 2747-2757. 
2. Denkins, Y. Pennington Biomedical Research Institute, Louisiana State University Baton Rouge. Experimental Biology 2002 Conference. April 20, 2002. 
3. Grimble, B., et al. The ability of fish oil to suppress tumor necrosis factor production by peripheral blood mononuclear cells in healthy men is associated with polymorphisms in genes that influence tumor necrosis factor production. American Journal of Clinical Nutrition 2002; 76, 454-459. 
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 
 

What do the Clinical Trials tell us about Omega 3 and Omega fatty acids?

University of Maryland Medical Center Study
Full clinical studies have been occurring all around the world, so many in fact that the University of Maryland Medical Center has issues a study of these studies to give an overview of what the results are. Their study looked at over well over 100 clinical studies and the results they indicate are amazing.
 

In their in-depth review of clinical studies that have been done around Omega 3 and Omega 6 fatty acids the University of Maryland Medical Center has concluded that Omega 3 fatty acids:
 

• are essential to human health but cannot be manufactured by the body.
• play a crucial role in brain function as well as normal growth and development. 

• reduce inflammation
• help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. 

• are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. 
• can lead to significant reductions in blood pressure in individuals with untreated hypertension. 

• help reduce risk factors for heart disease including high cholesterol and high blood pressure. 
• can help prevent and treat atherosclerosis by inhibiting the development of plaque and blood clots.

• helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. 
• can reduce the risk of stroke by as much as 50%.

• can help lower triglycerides and apoproteins (markers of diabetes). 
• reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.

• may benefit people with other inflammatory disorders, such as osteoarthritis. 
• are effective treatment, along with conventional therapies such as anti-inflammatory drugs, for joint pain associated with rheumatoid arthritis, inflammatory bowel disease, and dysmenorrhea. 

• help increase levels of calcium in the body, deposit calcium in the bones, and improve bone strength. 
• (over long time give).. significant reduction in feelings of depression and hostility. 

• (lead to) …. fewer mood swings and recurrence of either depression or mania. 
• reduce inflammation and promote wound healing in burn victims. 

• reduce symptoms of Crohn's disease and ulcerative colitis
• decrease inflammation and improve lung function in adults with asthma

• can reduce the …. symptoms, such as hot flashes and increased sweating, during menstruation. 
• reduce the risk of colorectal cancer. 
 

Further quotes

Business Opportunity

What we are?

A US-based Company which has:

1. 32 Years of Experience in the field of wellness.
2. Officially operating in 81 Countries in the field of health and lifestyle.
3.  Turnover of $5 Billion in year 2011.
4. Publicly Traded Company in New York Stock Exchange...with growing financial status.
5. World Leader in the Wellness Industry, we deal in international distribution of goods and services

What we offer...

We offer you a Business opportunity to work with us to achieve the kind of income you want and the kind of lifestyle you want to live.

• We have a strong proven system in place
• Specialized Training and support for all people, ensuring success
• A personalized Mentor who will help you walk on the stairs of success
• All kinds of training materials to give you the knowledge and confidence in the form of Literature's, audio, video, websites...

What we Need...

• Someone with a burning desire to be extraordinary in their life
• Someone who is teachable & willing to change his/her financial future... desire to make Rs.50,000 to one Lac p.m.
• Someone who is willing to put 2-3hrs (part time) or 6-8hrs (full time) per day
• Someone who is willing to execute and develop leadership skills...

   We have people of your profile already associated with us and earning income of Rs.50,000 to Rs.1 Lac and above p.m. and living a lifestyle that most of us dream of including lot of foreign travel and vacations.

We have a selection system that eliminates the people that are not serious and allows us to work with those who are committed to work and get successful. We are willing to train you and work with you to help you secure your financial future. But remember we only work with those that truly have the desire and ambition to work. The only thing that we can not give you, but is required, is that you have the desire and that you are teachable. Are you teachable?

If yes, we have put together a Selection Event, that helps us provide you with full information about our business and first hand information from people who have used this system to their advantage of how, why and what we are doing. An event which introduces you to the background of our Industry and its track records shows you how the business activities are conducted and how you can take part with our sound, legally approved business. We will be there with you to assist you get started at the end of the event.

If you are ready to change your financial future… click here
http://herbal-nutrition.net/profile/productlist/cid/173/distributor/nazir