Chef

What should you do to stay en shape?
When starting always remember that you should be making a commitment to make time for your exercises and a goal you wanna reach when staying in shape.
Push yourself, but know your limits. If you haven't exercised in a while it may feel impossible but keep going; however, don't overdo it.
Set realistic goals for yourself and don't get discouraged if you feelthat you cannot perform as well as you'd like to. If you are constantly working out, you will gradually see and feel changes over time, but it won't happen overnight.
If you want six pack abs do 30 crunches twice a day, once in morning and once in night.
Always go for morning jogs.
Get some fitness videos and use them 3 times a week.
Stay on track. If you get distracted and forget to exerciseone day, just make sure you do it the next day. The same thing if you pig out one day at a party, just continue eating well the next day.
Eat practical portions and make good nutritional choices. Overeating can work against all that progress you've made! This doesn't mean starve yourself, it just means take time while eating to let yourself know when you're actually full.
Be careful about overtraining: it can be more damaging than too little exercise. Pushing your body too hard can cause debilitating muscle damage.
If you're lifting weights to work your biceps, then find out which weight you are comfortable with and then start lifting and when lifting only train that muscle for that day, the next day you switch to another muscle as you let that one rest.
Note how much exercise you'vebeen doing the last week. If you haven't been doing so much... well, we all start somewhere! So start slow and build up. If you go jogging in the morning, jog for 500 meters then go home or wherever. Do that for 3 days then on the 4th you can start jogging 1 km for 3 days and so on. This is not only for jogging but for all kinds of exercises. If you do that, every 3 days add on a little more, youwill definitely improve without damaging yourself. Although it can take 1 or 2 months, it will definitely be worth it.
Write 20 relaxation techniques
1. Meditate
If you're thinking meditation means twisting your body into an uncomfortable position and uttering "oohs" and "omms" for an hour, guess again. Any repetitive action can be a source of meditation, says Herbert Benson, MD, author of TheRelaxation Response and director emeritus of Benson-Henry Institute for Mind Body Medicine in Chestnut Hill, Mass. This includes walking, swimming, painting, knitting -- any activity that helps keep your attention calmly in the present moment.
When you catch yourself thinking about your job, your relationship or your lifelong to-do list, experts say to simply let the thought escape, and bringyour mind back the repetition of the activity. Try it for just 5 to 10 minutes a day and watch stress levels drop.

2. Picture Yourself Relaxed
Is your mind too talkative to meditate? Try creating a peaceful visualization, or "dreamscape." To start, simply visualize anything that keeps your thoughts away from current tensions. It could be a favorite vacation spot, a fantasy island, that penthousein New York City -- or something "touchable," like the feel of your favorite silk robe or cozy sweater.
The idea is to take your mind off your stress, and replace it with an image that evokes a sense of calm. The more realistic your daydream -- in terms of colors, sights, sounds; even touch and feel -- the more relaxation you'll experience.

3. Breathe Deeply
Feeling stressed evokes tense,shallow breathing, while calm is associated with relaxed breathing, says Michael Lee, author of Turn Stress into Bliss and founder of Phoenix Rising Yoga Therapy in Bristol, Vermont. So to turn tension into relaxation, he says, change the way you breathe.
Try this: Let out a big sigh, dropping your chest, and exhaling through gently pursed lips, says Joan Borysenko, PhD, director of Harvard's...