There is no time in the schedule for Energy Drain or getting sick, and “Collapse From Exhaustion” is not on the TO DO list. But your body will stop you if you don’t stop it first.
The symptoms of ADHD can be devastating for children. It is especially hard for school-age children who feel isolated and don’t know how to express what they are feeling. They can become quickly behind academically and socially, which leads to lack of self-confidence and depression.
We talk a lot about dieting and burning off fat, but we actually have a lot of misconceptions when you lose weight
With so many diet fads and new fitness suggestions inundating us in everyday life, it is hard to know which is the best way to get fit and healthy. Many of these plans can work, but they are generally faddish and not long lasting. The key to being fit and healthy is to work out lifestyle changes that factor in regular obtainable levels of diet and exercise. If you work on an everyday diet and exercise plan, that is easy to implement, you will find yourself getting fit and healthy naturally over time. Read on for three important steps for achieving a fit and healthy body, not just for the short term, but for your long term health and wellbeing.
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There is a saying that ‘you are what you eat’, and there is fact in that statement. A diet which is rich in fiber, carbohydrates, and proteins, will keep the body fuelled and a diet lacking in these elements will have an impact on your health. Always ensure that you consume plenty of plants foods such as vegetables and fruits. If you find plant foods uninteresting, then learn how to cook with them in new and interesting ways, such as vegetable kebabs and fruit smoothies. Always ensure that you limit the amount of saturated and trans fats you consume, such as fast food burgers, chips and buns. Try not to over indulge as even overeating on healthy foods can cause unhealthy weight gain. Only consume enough calories for what your body needs. For those with a very active lifestyle the calories count should be higher than those who live a more sentry lifestyle, in order to feed your body the calories it needs. Over time, a healthy diet will help to reduce cardiovascular disease, improve moods and keep the body strong. But don’t forget to add at least 2 liters of water a day to your diet, on average. Plenty of water helps keep your body hydrated.
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Always try to introduce some form of exercise into your everyday life in order to keep your body healthy and in good shape. Exercising need not mean running every day, it can simply be a moderate activity, such as 30 minutes of walking. You should aim to exercise in some way approximately three to four times a week. For a more toned and healthy body, you should develop your cardiovascular system and build muscle. This means introducing more strenuous activities such as jogging or running and participating in weight bearing activities, such as weight training at the gym. For those with little access to a gym or little time, home gyms can help. Or consider starting to walk home from work rather than using transport. You could always take up classes to help you get fitter, such as aerobics classes or martial arts classes such as kick boxing classes or muay thai classes.
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Don’t forget that resting is part of a fit and healthy lifestyle too. Good rest and decent sleep is essential for good health. Aim to have around 7 to 8 hours good quality sleep each night.
I received so many e-mails for my previous article on “The top 20 healthiest foods.” This time, let’s look at the opposite side of the coin. It’s the “unhealthy” or fatty foods we can’t resist eating, maybe because they’re sweet and succulent or we’re simply adventurous. Let’s start our list with number 10.
10. Soft drinks
A scientific study links the amount of soft drinks one takes to the development of diabetes and heart disease. Each bottle of regular soft drink contains eight teaspoonfuls of sugar. It’s like eating pure sugar and taking in water. Even diet soft drinks (dark-colored colas) should be avoided. A kidney specialist will tell you that diet soft drinks contain phosphorous, a substance that is harmful to your kidneys. Phosphorous will make you lose calcium in the urine and make your bones brittle.
9. French fries
Like a traveler streaking on all four corners of the globe, we have unhealthy oil sinking into all four corners of your french fries. Too oily, too fatty, and packed with calories, too. Limit your intake to a few sticks only.
8. Fatty sauces (like gravy, mayonnaise, and lemon tartar sauce)
For fast-food chicken, it’s the gravy that makes the chicken good. But it’s high in calories and fat, too. What about mayonnaise and Thousand Island dressing? Again, so many calories for so little amount. Spread it thinly and it’s bland. Dab a wadful and you’re bound to get fat. Scientists have shown that fat is an acquired taste. We are not born to like fatty foods. If you abstain from fat for two weeks, you will lose your taste (and craving) for fatty meals. Try it.
7. Alcoholic drinks
A little red wine may be good for the heart. Just like a bottle of beer or a shot of wine. However, doctors still do not advise non-drinkers to start drinking for the health benefit. This is because of the real danger of alcohol abuse which can lead to all sorts of health problems like liver cirrhosis, liver cancer, stomach ulcers, oral cancers, brain damage, dementia, nerve damage, depression, abusive behavior as well as vehicular accidents, etc. If you’re not a drinker, better not start.
6. Junk food
Potato chips and most assorted snacks are unhealthy because of their high salt content. They can also be irritating to the stomach in some people. Junk food is also spiced with MSG, which makes them addicting and may cause headaches. Instead of chips, let’s teach our kids to eat healthy snacks like an apple, a banana or some vegetable sticks.
5. Half-cooked meat
Medium-rare meats can cause various parasitic diseases. If you don’t cook your pork well, you can get infected with icky pork tapeworms (called taenia solium). Steaks should be prepared well-done to kill the beef tapeworms (called taenia saginata). There are also fish tapeworms for those fond of eating kilawin. Make sure your chicken is without blood, too. Remember that’s how you get bird flu. The common sense approach is that if your meat is still bloody, have it cooked again. Better say, “Well done.”
4. Street food
Eating street food is a very dangerous habit. Did you know that 70 percent of Filipinos harbor parasites and bacteria in their bodies? If food handlers don’t wash their hands, don’t wear gloves, or don’t use distilled water, these parasites can so quickly be passed on to you from the delectable and tasty fishball sauce, queck-queck, betamax innards, and what have you. Tempting yes, but no thanks.
Regarding small eateries, you have to be careful because some of them have no government certification of their food handlers, which means we are not sure if the food is clean. Be forewarned.
3. Organ innards
Liver, kidney, lung, stomach, intestine, heart, and brain innards as food? These are the possible contents of the best-selling sisig. If you think about it, it’s easy to suspect that they are unhealthy. High in cholesterol, fat, and uric acid. In addition, some doctors suspect that they may cause bowel cancer. Pork intestines are the organs where the animal’s waste and toxic products are stored. So, why should we eat it?
2. Pork chicharon, chicharon bulaklak
So tasty and so fatty. All these unhealthy oils can accumulate and block your arteries and put you on the road to a heart attack. I used to like chicharon bulaklak with vinegar. But when I found out that they are made up of small intestines and blood vessels, plus the lymph nodes (the bean-sized thingy in between), I had a change of heart. You don’t have to be a doctor to realize that you are better off not eating these.
1. Lechon, crispy pata, and pata tim
At number one, the most unhealthy food, which is the favorite of Filipinos worldwide, is the pig. Why? It’s the fattiest and it’s colon cancer-causing. It’s also high in calories but very yummy. Need any more evidence?
There are other foods which are of questionable value, like preserved meats, smoked foods, and salty, spicy foods. Be careful with these, too. Try to limit or avoid them.
On the positive side, check out my previous articles on the “Top 20 healthiest Pinoy foods” at docwillieandliza.com. This totally opposite and healthy list includes nuts, coconut, tea, soy products, wheat, sweet potato, oats, ginger, beans, ampalaya, water, apple, garlic, milk, banana, carrot, citrus fruits, tomato, oily fish, and green leafy vegetables.
Just by looking at the list, you can see, smell, and taste the difference. Eat well!
Source: Philippine Star
According to World Health Organization, childhood obesity has increased dramatically since 1990. This presents a serious public health problem, as obese children are more likely to develop cardiovascular diseases or diabetes at a young age
By Anne-Marie Ronsen
Healthy Eating And Regular Exercise
Today, there are plenty of weight-loss strategies that are guaranteed to backfire. And, each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans.
Weight loss depends on the condition of the person which includes weight, health, calorie-intake, age, gender, lifestyle, stress level and routine. There is no better time to start losing weight. If you want to really lose those excess fats, you have to lose weight NOW.
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You may improve your health and have a physically fit body by getting into rapid Weight Loss diet. This is the best way for you to have a stronger body and gain confidence. And can help you to be at your best fighting form as well.
Here are some guidelines from the experts in choosing weight loss plans and goals.
- Set realistic approaches. What is important is to be precise on your goals. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.
- Develop a strategy – Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.
- Be realistic – Most people’s long-term weight loss plans are more ambitious than they have to be.
- Eat small, healthy meals frequently. Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.
- Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.
- Focus on doing, not losing – Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan.
- Build bit by bit – Short-term weight loss plans should not be “pie-in-the-sky.” This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week.
- Keep up the self-encouragement – An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record. After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.
- Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.
- Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.
- Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.
- Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.
- Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.
- Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.
- Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.
- Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.
- Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.
- Engaging in Aerobics – Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while.
- Staying Motivated to Exercise – Exercise is always a do-it-yourself venture. No other person and no machine can do it for you.There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.
- Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.
Healthy Eating, Regular Exercise and positive attitude are the only things you need to lose fat permanently.
Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.
The article offered here is submitted as information only and not to be used for the treatment of injury or disease. If you have an injury or think you may have a disease of any type see your healthcare professional immediately.
I was a kid who struggled to get those 8 glasses per day of water. Sure, I eat a fruits and vegetables but drinking pure water… I still struggle.
Now, as a Personal Trainer, I have to walk the talk. And since this is a website for active people I thought this contradicting subject is worth thinking about. In Martial Arts the situation is slightly different when it comes to drinking water before, during and after the session but I will not discuss this here.
I went on researching what studies have to say and see for myself whether the 8 glasses per day are really that important.
- Water is pure life.
- Our body is made up of 70-75% water.
- Human blood is approximately 90% water.
- Your liver is 96% water
- Muscle is about 75% water.
Most of the chemical reactions in our body need water to take place. Furthermore if we need nutrients to go around the body then we need water again. Have you ever wondered why 71% of Earth’s surface is water? Water is life.
- The 8 glasses per day is not really the right way to go. NHS UK and Harvard School of Public Health both agree that the amount people should drink depends on a range of factors, such as their size, their temperature, the weather, how much they eat and how active they are.We get some water from food but most of it comes from drinks. I would add here that we should not consider water with sugar or alcohol as contributing to our daily water intake, some consider it, I don’t.Of course fruit juices are great but no bought from the shop unless you know and see them making it in front of you otherwise I would not consider that sugar-free. Fizzy drinks, squashes and juice drinks contain lots of sugar and very few nutrients.
- Actually, lots of water has little benefits. University of Pennsylvania scientists say that, some people, such as athletes, need to drink a water a lot. But they found little evidence that flushing out toxins through drinking a lot of water improved health.They say that the body naturally asks for water making us thirsty but there are arguments used to justify drinking extra.Dr DanNegoianu, and Dr Stanley Goldfarb, writing for the Journal of the American SocietyofNephrology, say that while dehydration can be harmful, there is little evidence that large amounts of water offer any benefits.They said there was no evidence supporting the standard US recommendation of “8×8” – eight glasses, each containing eight ounces of water (a total of 1.8litres), a day. A small trial founds that drinking more water may lead to fewer headaches, but they say that the results were not statistically significant.In the UK the recommendations vary slightly, 6-8 small glasses per day, equivalent to 1.2 liters. The British Nutrition Foundation opted for slightly more, between 1.5 and two liters. This is confusing isn’t it? Moving on.
- Drinking water losing weight? Now here is the big debate.There are many opinions about weight loss by drinking water. It kind of makes sense if you think that water helps digestion and cleanses the body. But I think it makes even more sense to say that because we drink water we may eat less so in fact the weight loss comes from less calorie intake.It is obvious that replacing high calories drinks with water will help with weight loss. There is no need for any research there if you ask me. Fewer calories leads to weight loss, should be that right? No, we have to complicate things as always.The research. Drinking 2 x 8-ounce(about 200 ml) glasses of water before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented at an annual meeting of the American Chemical Society, in Boston.The main reason they lost weight though is that water helps fill their stomach, making them less hungry and less likely to overeat, the study shows. Also drinking more water may discourage you from drinking soda and other calorie beverages.
Many diet books state that drinking water is the secret to weight loss. This may be true but the research conflicts. Two studies, one in 2003 and one in 2007, showed that consuming lots of water boosted the number of calories burned in a day.
Thus actually the weight loss comes from eating less because we drink more water, or replace high calorie drinks.
- The human brain is approximately 85% water. Water can also have a psychological effect and a study shows that it may help students improve their grades by up to 10%.This study, from the universities of East London and Westminster UK, observed 447 psychology students, 71 were in their foundation year, 225 were first-years and 151 were in their second year, and took into account the students’ academic studies, by examining coursework grades.In this study it was observed that the more mature students (those in their second year of degree study) brought water to their exams in comparison with the younger and could expect to see grades improved by up to 10%. Across the whole group, the improvement in marks was 4.8% for water-drinking students.
- Water can alleviate anxiety. In the same study, Dr Chris Pawson, from the University of East London, said that drinking water can have a psychological effect on thinking functions. He also added that further research is needed but it is clear that students try to stay hydrated during exams.
Ok, let’s sum this up. There are so many people saying this and that, so many studies contradict one another. Who is right and who is wrong. Life would be a lot easier if we only listened to our bodies before we go ahead and drink 2 liters of water today. The amount of water you drink depends on many different factors but you need to listen to your body first.
I try to teach this to my students. Listen, listen and listen some more. Your body will tell you everything you need to know, everything.
We get so caught up, saying we are busy and all, but are we really that busy to forget that we have a body and that body, if ignored, will eventually stop functioning properly? And then we sit and wonder hmm, how and when did this happen?
Just think about it…
Until recently I didn’t snack, I used to eat “real food”.
However, the busier my life got – and that’s a great thing – I found I needed to snack otherwise I would end up eating 1 huge meal a day and that’s not good either.
The snacks I choose are of good quality and nutritious, I think a bit before buying and/or eating something.
To bridge the gap between meals, nutritious snacks are good to keepyour body working at full speed.
Eating healthy snacks between meals helps controlyour weight and provides healthy protein, healthy fats, fiber andcarbohydrates.
Making different choices still allows you to enjoy deliciousfoods but with the benefits of important vitamins and minerals that junk food lacks and it can also saves you calories.
1. Trail Mix of just nuts and dried fruit.
2. Fresh fruit would seem like such an obvious choice, but for some reason it is often overlooked as a snack choice and eaten more for desert.
Mix them with natural yoghurt to add a little protein and healthy fats.
3. Nuts are great for your heart because of the healthy fats they contain and, according Harvard Medical School, may help lower your levels of bad cholesterol if eaten regularly.
There is a downside to nuts – their high calorie hit, however it only takes a handful to satisfy your hunger because of the fibre and protein they contain and so you will probably not eat big amounts.
There is a misunderstanding in some cases that roasted nuts, salty nuts or any other variation is ok. Well it’s not ok, they are processed and this is what we want to avoid. Preferably the nuts should be all natural.
4. Low Fat Cheese like string cheese for a choice of low carb, high protein and healthy fats.
5. Popcorn is considered to be loaded with calories and so many people avoid it. It is actually a very healthy option encouraged by the U.S. Department of Agriculture.
Air-popped popcorn is low in both calories and fat and is packed with fibre.
If you do not have an air popper and have to choose microwave popcorn, be sure to choose a brand that advertises natural popcorn and not one that is loaded with butter and salt which most of them are.
If you chose popcorn at the cinema avoid the cheese, salt, caramel or other modern varieties. They bring nothing nutritious your body can use.
6. Carrot Sticks. If you are craving potato chips, it’s possible that your mind just wants something crunchy.
7. A medium apple and milk makes for a nutritious and satisfying snack.
Apples provide you with fibre and carbohydrates and the milk gives you a boost of calcium, vitamin B12 and protein.
8. Cottage cheese contains protein, which encourages weight loss and the building of lean muscle tissue, according to the Harvard School of Public Health. It also contains calcium and riboflavin.
You enjoy cottage cheese on its own, but if you are craving something sweet, add some of your favourite fresh fruits such as blueberries, sliced peaches, strawberries or pineapple.
I take cottage cheese with me on my Obstacle Races especially when I race in the cold season.
9. If you have ice cream on your mind, you can reach for frozen yogurt instead. Frozen yogurt contains fewer calories than ice cream and comes in a variety of flavours.Many frozen yogurt options contain no fat but you should look for brands that contain very little sugar, as too much sugar defeats the purpose of choosing an ice cream alternative.
Fat is not a bad thing, it is an important element to maintain homeostasis, the property of a system in which variables are regulated to keep internal conditions functioning at optimal level. Instead of topping your frozen yogurt with caramel sauce or sprinkles, try some raspberries on top.
10. Greek yogurt with raspberries and honey.
Sweet, creamy, and filling, this trio feels completely indulgent.
The combination of fiber, healthy fats, and protein are sure to get you over any 3pm slump.
Combine a single-serving container of Greek yogurt, a cup of raspberries, and a half-tablespoon of honey.
11. Grapes and walnuts
No matter how much you love either, there are only so many you can eat. That’s because grapes are very high in sugar and walnuts are high in fats and even more filling.
A cup of grapes and a handful of walnuts together are a power-combo of natural sugars, fiber, healthy fats, and protein—all of which make for more long-lasting energy.
There are things we cannot control but when it comes to eating it is only about what we can control.
I recently wrote a post in one of the fitness groups that I participate in and decided to also add my post to my own blog with some additional thoughts. We are two weeks into January when people are still feeling optimistic about their New Year’s resolutions to get fit, eat better and lose weight but lately I have been reading and hearing lots of things about people’s eating habits which aren’t so great. About how going off their ‘clean’ eating plan a little makes them feel crap/upset and they hate themselves. Reading and hearing people talk about themselves in such a derogatory manner makes me sad, not just for them but for us all. We need to change the way we think about food.
Food gives us life, it is to be enjoyed like most things with some moderation. We should not be in the mindset that we’re on a diet (why put your faith in something that starts with die?!), we should actually be trying to eat according to our training goals. We should not eat to deprive ourselves, to make us miserable or feel like we need to spend a day in the confessional box to atone for our sins from eating a piece of cake. We are not robots, we are human. Regardless of whether you do IF, macros, Paleo, Atkins etc. We each have a different relationship with food. What works for me may not work for others, life is about trial and error and finding your own path.
SEE ALSO: Diet Vs. Excercise For Weight Loss
I know my training results could have been better if I was more militant about what I ate. But I still made good progress. I don’t see my fitness journey as a short term project, it’s a lifelong project and so I need to be mindful of that and maintain a lifestyle and a healthy relationship with food that will keep me going for the next 40+ years without reducing me to tears because I had to spit out a bar of chocolate for pushing me 20g over my carbs ratio. I don’t want to be hiding mini packets of haribos around my flat or at work and sneaking off to eat them when no one’s looking. I don’t want to make myself do a 1000 burpees because I decided to eat some kettle chips.
Some of the posts that I read and the people I chat to about their eating habits are from mothers (and fathers too). What some of these amazing parents may fail to realise is that the issues they have with food are being passed on to their children. They are already setting a good example to their children by choosing to exercise regularly and ensure they are trying to be healthy but why are they unable to enjoy grabbing the odd ice cream with their children, unable to eat a piece of their child’s birthday cake without feeling so guilty that it makes them forget every single good thing they have done? The self-punishment has to stop!
It seems that some people are letting their occasional food slip ups make them forget all the other progress they have made. We need to remember that we are hitting new personal records in the gym, when we’re out running or doing whatever exercise we so choose. We are learning and doing new things, we have lost/added on weight in return for beautiful muscles. We are becoming faster, fitter and stronger. We do so many things to be proud of but we are letting our achievements become overshadowed by something else. We have the power to control what we put into our bodies, we shouldn’t let food control us. Infact, food enables us to smash all our training targets so why do some of us have such a bad relationship with it?
We should look at food as our friend, not the enemy. When it comes to training we need to remember to train our minds as well as our bodies. There is no point having a strong body if it is accompanied by a weak mind that taunts you, that makes you feel guilty and tells you that you’re fat when you’re not, or for telling you that you’re weak from eating a plate of chips when you have eaten clean the whole day. Don’t let your old mind ruin the better you that you are building. Kick those doubts to the kerb, smash them in the face!
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I speak to many people about training and what they eat because I am so passionate about wanting a fit, healthy lifestyle. Not just for myself but for others too if they so choose that way of life. People end up spending money on expensive diets where instead of being told to eat good, wholesome food you are made to buy meal replacement shakes which puts your body into starvation mode. Don’t allow yourself to be conned. All you need to do is to make healthier food choices. I see people ruin their metabolism by going on starvation diets. This behaviour isn’t smart or healthy. It’s abusing your mind and body!
Enjoy your life, enjoy every step of your fitness journey. Food should not be viewed as something bad, as something that makes us feel guilty, food is amazing! So what if you slipped up and ate some crisps today? Let it go, tomorrow is a new day to start afresh and eat better. I would like to say that whatever step you are on in your fitness journey never forget that you are awesome regardless of what the scales say, what your clothes size may be, what body fat percentage you have etc.
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I believe that everyone who has embarked on a journey to change their life for the better deserves to see themselves as others do. As someone who stepped up and made a conscious decision to want to become fitter, stronger and healthier. Infact, it doesn’t have to be just fitness related. It can be anything. You should be applauded for making that change, not made to feel guilty. Please never forget that.