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10 MORE Great and Easy Health Tips

  • Eat more fruit and vegetables that have high water content such as tomatoes,watermelons, kiwi and grapes.These foods contain about 90 to 95% water, so you can eat a lot of these and they will fill you up without adding on the pounds.
  • Cut out the fried food and switch to baked. Fried foods are immersed in fat and oil which gets absorbed into the food itself and is retained even after it has been drained.
  • Try to set a meal pattern to help you to control what you eat and when you eat it. It is also better to have 5 small meals a day rather than just one or two huge meals. Having a small snack in the morning and afternoon stops you getting over hungry and then wolfing down an extra large portion at dinner time.
  • Is your energy lagging? Though it may be the last thing you feel like doing when you’re tired, exercise — even a brisk walk — can be more effective than a nap or cup of coffee at fighting fatigue.
  • To remove excess fat from soups, stews or sauces, drop in 3 or 4 ice cubes. The fat will congeal around them as they melt. You can then remove the fat and reheat if necessary to re-thicken.
  • Everyone knows that breakfast is the most important meal of the day, but still go without it. Breakfast is what gets the metabolism going and keep it going throughout the day. After sleeping all night, your body is no longer full so the best thing for it is food. Retain your focus and energy with a healthy and nutritious meal.
  • What door? What stairs? Any door, any stairs. When you get to the grocery store, the hardware store, or wherever you are going, let everybody else compete for the front parking spaces, while you park farther away. If you have to go up a couple of stories in a building, take the stairs, instead of an escalator or elevator. Every step in a day makes a positive contribution to your health. Unless you are disabled, there is no good reason to park close or use a people-mover. Get used to the back of the lot and the stairwell, and you’ll find yourself a lot closer to the front of the pack in terms of fitness.
  • Vigorous work-outs – when you’re breathing hard and sweating – help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
  • Preparing for sleep at night begins during the daytime. Engage in some sort of aerobic exercise such as brisk walking in the afternoon or early evening. Daily exercise is one of the best ways to improve the quality of sleep because it helps you fall asleep faster and longer. People who exercise spend a greater amount of time in stage three and four sleep, the most restorative and repairing stages of sleep.
  • Crummy weather? Take a mall walk. Check your mall to see if they offer a mall-walking program or early morning hours for walkers. If it doesn’t, you can still get there first thing in the morning — hours before the teens get out of bed — do a few laps, and then treat yourself to a skim milk latte. Invite a friend along, and agree to do one quick lap for some harder exercise, and then one moderate lap for a little bit of window shopping — then repeat, one fast lap/one relaxed, on the upper level.

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10 Great and Easy Health Tips

 

  • Start the day with a high-protein breakfast. High-protein foods fill you up, preserve your lean muscle tissue, and add fewer net calories to your diet, when compared to fats and carbohydrates. Try eggs, Greek yogurt, lean meat or cottage cheese.
  • Use breathing exercises to help tighten those stomach muscles. Breathe in air as strong as you can and tuck your stomach at the same time as much as you can. Hold it for a few seconds and then slowly let it out. Don’t let it out so fast that your belly flops out. This is not good. Try to breathe like this whenever you think about it, about 50-60 times a day is ideal.
  • Swimming is one of the best exercises for cardio fitness and it’s low to no impact on your joints, which is great for people who have osteoporosis or joint problems.
  • Dance, dance, dance. There is nothing like some good music to lift your energy levels and get you moving. Turn on your favorite tunes and boogie away.
  • If you have a job where you are sat down most of the day, make sure you stand up and stretch every half hour or so. Many of today’s jobs are in front of a computer where you will tend to hunch up and create neck and shoulder strain.
  • Don’t follow the crowd. Find an exercise routine that suits you and your lifestyle. If you love the outdoors try running rather than joining the gym where you will be shut in. You need to find something you enjoy to keep your motivation high.
  • If you are feeling particularly tired and your body tells you it has had enough, stop and take a break. If you continue to push yourself when you are exhausted you will only end up with an injury or become ill.
  • Find yourself an exercise buddy. This could be a friend who wants to keep in shape or a work colleague who wants someone to partner up with after work for a walk or jog. By joining someone else you will feel responsible towards them and will be less likely to find an excuse not to exercise each day.
  • Check your weight when you start exercising, but don’t use it as a guide to how much you are losing. By volume, muscle weighs more than fat so the pounds on the scales may not drop as quickly as you would like. Also your weight will fluctuate throughout the day dependent on your level of activity and what foods you have been eating.
  • Don’t push yourself too much when you first start exercising or you may end up with injuries. Your bones, joints and ligaments have been in rest mode for a while and are not prepared for the force you are about to put on them. Build up slowly and steadily.

 

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10 Great Side Effects Of Eating Right And Exercising

Samir Becic and the Health Fitness Revolution team have put together a list of the 10 great side effects of eating right and exercising. Yes, being healthy has side effects! Now that you’ve probably been following this magazine for a while, and started reforming your life, you’ve probably experienced and noticed various side effects… We have always recommended eating a balanced diet full of lean protein, colorful vegetables, and complex carbohydrates. Coupled with regular, consistent exercise (45 minutes, 3-4 times a week), your life truly can change for the better – here are the Side Effects of Being Healthy:

  • You maintain a healthy weight without stressing or obsessing:  So much of our lives, we spend trying to achieve our goal weight, when in reality, if we exercise regularly and switch our diets to real, whole foods, the weight will go down and stay down.
  • After dinner, instead of wanting to sleep, you have energy:  Everyone knows this feeling – it’s been a long day, and you’ve eaten a heavy meal, and your pillow is calling your name.  If you have a light, healthy dinner, you’ll have all the energy in the world to dance until midnight if you choose, spend time with your family and really enjoy life.
  • Clothes Fit Better:  As your body adjusts to your new lifestyle, you’ll find in the first few weeks that your favorite jeans are a little baggy. And then one day you have to go buy a belt. Then you’ll have to go buy a new pair of jeans!
  • Sex Drive Increase: When people feel and look better, they are more open with their bodies, which leads to better intimacy with your partner.
  • Better Sleep: By exercising more and eating well, you will sleep better at night because your body will be balanced and naturally get into its circadian rhythm.
  • You Become Regular:  Although bodily excretion is a taboo subject, it’s important.  It is the way that the body removes toxins from the intestine, and eating healthy ensure that you become more regular at eliminating waste.
  • You Become Happier: When you feel better, you’re generally happier.  And it has a positive snowballing effect – the happier you are, the better you treat those around you, and the more your relationships flourish.  Not only does this affect personal relationships, but also professional ones – because you become a better person to work with.
  • Your Friends Start Taking Cues:  Your friends might find it odd at first that you order salads instead of burgers, but when they start seeing how great you feel – and act – they will start asking you for tips on bettering their health and lives.
  • You Stop Taking Medication:  60-70% of chronic illnesses can be controlled, managed, or completely avoided with healthy nutrition and physical exercise – conditions that require meds like high blood pressure, high cholesterol, and even Type 2 Diabetes.
  • You Want to Help Others:  With your new-found healthy lifestyle, and experiencing it’s benefits firsthand, you start wanting to spread your message and help others on their healthy journey.  You start positively influencing your family, friends, and even acquaintances!

 

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Top 10 Foods to Lower Cholesterol

Many people in America and around the world suffer from having High Cholesterol, which can result in a lot of other long-term heart issues as well. Here are Health Fitness Revolution’s  top ten foods to lower cholesterol:

  • Salmon: Omega 3 Fatty Acids, found in Salmon and other cold-water fish help raise HDL (good cholesterol ) levels while lowering LDL (bad cholesterol) levels. You should about two servings of fish each week to maintain a healthy cholesterol level.
  • Avocado: Avocados contain Beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed by food.
  • Garlic: Garlic has many nutritional benefits it lowers cholesterol, prevents blood clots, reduced blood pressure and helps fight off infections. To get the best benefits you should eat around 2-4 cloves of garlic a day. Read our article 20 Healthy Facts about Garlic!
  • Walnuts, Almonds etc: Nuts are rich in polyunsaturated fatty acids which help reduce cholesterol levels. On top of that they also keep the blood vessels healthy. You should eat about a handful 1.5 ounces of nuts a day.
  • Olive Oil: Contains a potent mix of antioxidants that can lower your LDL while leaving your HDL untouched. You should use about two tablespoons of olive oil in place of other fats to get the best heart benefits.
  • Flax Seeds: People who eat up to 50g of flax seeds a day lowered their LDL levels by about 8% and people who ate 38g of flax seeds a day lowered their levels by about 14%.
  • Oats: A bowl of oatmeal in the morning will give you 2g of soluble fiber first thing in the morning, the recommended amount for a day is 5-10g.
  • Beans: Beans are rich in soluble fibers and they also take a long time to digest making you feel fuller for a longer period of time.
  • Apples, Grapes, Strawberries: These fruits are rich in pectin, a soluble fiber that lowers LDL.
  • Blueberries: Blueberries help keep the arteries clear by reducing the blood levels of artery clogging LDL. This results in cholesterol getting flushed out of the body much easier.

 

Samir Becic – Top Fitness Expert In the World Ever-Lived by RANKER.com

Health Fitness Revolution founder Samir Becic was recently chosen as a Top Fitness Expert in the World Ever-Lived by RANKER.com

His Response: “Thank you for this award. I am truly honored and very blessed to receive it.”

“List of famous personal trainers, with photos, bios, and other information when available. Who are the top personal trainers in the world? This includes the most prominent personal trainers, living and dead, both in America and World. This list of fitness trainers is in alphabetical order and can be sorted for various bits of information, such as where these historic personal trainers were born and what their nationality is. The people on this list are from different countries, but what they all have in common is that they’re all renowned fitness experts.

From reputable, prominent, and well-known personal trainers – these are some of the best professionals in the personal trainer field. If you want to answer the questions, “Who are the most famous personal trainers ever?” and “What are the names of famous personal trainers?” then you’re in the right place!”- RANKER.com

The List:

http://www.ranker.com/widget/101091?type=embed&ref=listtab

 

10 Most Fattening Foods in American Restaurants

In the past decade, fast food restaurants and other eating establishments have done their part in trying to make their menu items healthier, or at least provide more options for healthier foods. But there still remain plenty of food items that are loaded in unhealthy fats, sodium and unnecessary hidden calories. Here’s a list of the fattiest foods currently circulating our favorite restaurants and other businesses.

1. Outback Steakhouse, Bloomin Onion with Bloom Sauce

  • 2,097 calories
  • 176.5 grams of fat
  • 50.9 grams of saturated fat
  • 3.9 grams of trans fat
  • 4,357 mg of sodium
  • This is about 8.5 slices of Domino’s Brooklyn-Style Buffalo Chicken Pizza!

2. Individual Size Deep Dish Chicago Classic Pizza

  • 2,300 calories
  • 164 grams of fat
  • 53 grams of saturated fat
  • 1 gram of trans fat
  • 4,910 mg of sodium
  • That’s the same as 4.5 Whoppers from Burger King

3. Outback Steakhouse, Plain Wings

  • 1,919 calories
  • 155.2 grams of fat
  • 53.1 grams of saturated fat
  • 3.5 grams of trans fat
  • 4,507 mg of sodium
  • You’re pretty much eating 13 regular sized Snickers bars in this one meal.

4. On the Border, Dos XX Fish Tacos

  • 2,240 calories
  • 155 grams of fat
  • 32 grams of saturated fat
  • 0 grams of trans fat
  • 3,980 mg of sodium

5. Houlihan’s, Wings & Things Appetizer Combo

  • 2,333 calories
  • 146 grams of fat
  • 51 grams of saturated fat
  • 0 trans fat
  • 4,236 mg of sodium

6. On the Border, Firecracker Stuffed Jalapenos with Salsa Ranch 

  • 1,900 calories
  • 138 grams of fat
  • 35 grams of saturated fat
  • 0 grams of trans fat
  • 5,760 mg of sodium
  • This is the equivalent of 15 scoops of Baskin Robbins Chocolate Chip Cookie Dough ice cream!

7. Chili’s Grill & Bar, Bacon Ranch Beef Quesadilla

  • 1,800 calories
  • 135 grams of fat
  • 46 grams of saturated fat
  • 0.5 grams of trans fat
  • 3,990 mg of sodium
  • This can be the equivalent of 54 Kraft American Cheese slices.

8. Uno Pizzeria & Grill, Deep Dish Mac & Cheese

  • 1,980 calories
  • 134 grams of fat
  • 71 grams of saturated fat
  • 0 grams of trans fat
  • 3,100 mg of sodium
  • This adds up to more than 28 thick-cut slices of bacon.

9. Uno Pizzeria & Grill, Mega-Sized Deep Dish Sundae

  • 2,700 calories
  • 130 grams of fat
  • 76 grams of saturated fat
  • 0 grams of trans fat
  • 1,820 mg of sodium

10. Carrabba’s Italian Grill, Calamari with Spicy Italian Peppers and Lemon Butter

  • 1,506 calories
  • 126 grams of fat
  • 53 grams of saturated fat
  • 8 grams of trans fat
  • 2,130 mg of sodium
  • This is the equivalent of 15 McDonald’s hamburgers!

Information gathered from Yahoo News.

Top 10 Foods to Eat After Gastric Bypass Surgery

For many Americans who are overweight, sticking to a healthy diet and weight loss plan is a lifelong commitment that can often be challenging. And for some, the option of gastric bypass surgery is an important and necessary component of a weight loss program. But in the long run, a gastric bypass should not be viewed as a solution, but rather a tool to help you with a lifelong diet. Therefore, it’s important to understand how to use this tool to the best of your ability.

After gastric bypass surgery, some major changes to the digestive system occur, making it a lifestyle change that must be closely monitored. By following a few key guidelines regarding diet changes, gastric bypass can make a world of a difference for one’s health.

Here are Health Fitness Revolution‘s Top 10 Foods to Eat after Gastric Bypass Surgery:

  • Lean, Skinless Chicken: Protein is a major staple in the post gastric-bypass surgery, but visible fat and skin should be trimmed off. Protein not only aids the body in healing, but it is essential for sustained weight loss long-term.
  • Eggs: Soft scrambling some eggs is a great way to get healthy protein and nutrients into the body while also being easy to digest. Avoid dry eggs and hard-boiled eggs after surgery.
  • Lentils: They have 18 grams of protein, and 15 grams of fiber per cup. This is great because the protein helps the body heal, and the fiber aids with digestion after surgery.
  • Yogurt: Eating non-fat, no sugar added Greek Yogurt is easily digested and gives an added boost of calcium to the healing body. If unflavored yogurt isn’t your thing, hand crush some fresh berries to put into the yogurt.
  • Fish: Is perfect to eat because it is low-calories, high in protein, and packed with heart and brain friendly omega-3 fatty acids! Saltwater fish are also a source of Vitamin D- which helps curb depressions and anxiety.
  • Steamed Cauliflower: Is a soft vegetable packed with fiber and nutrients. It is knowns to be anti-inflammatory, and improve blood pressure. The great thing about cauliflower is it’s versatility- you can turn it into a mash or eat as is. This is a great vegetable to eat if more fibrous vegetables are hurting your stomach.
  • Cinnamon: Is a great way to add flavor to foods and to lower blood glucose levels.
  • Oatmeal: Cooked, sugar-free cereal such as oatmeal or cream of rice digests easily. It is important to avoid all white breads with sugar added- and opt for the whole-grain, whole wheat variety instead.
  • Berries: Berries are so healthy because they are packed with antioxidants and low in sugar. Pick blueberries, raspberries, blackberries, and strawberries for a sweet treat. If eating them whole is an issue, they can be mashed or pureed. Do not add any sugar, and avoid high sugar fruits such as bananas and mangoes. Also avoid dried fruits which are loaded in sugar.
  • Water: It is important to stay hydrated after gastric bypass- but small amounts of water must be consumed throughout the day consistently and regularly. Avoid drinking 30 minutes before or after eating. Also avoid sodas and any sugary drinks. It is best to drink pure water or natural, unsweetened teas.

Other tips:

  • Do not drink while eating, it can lead to an uncomfortable problem called dumping.
  • Do not drink with a straw, it can let air into the stomach
  • Avoid sugar and alcohol
  • Most gastric bypass patients cannot digest snack foods such as popcorn, nuts, seeds and coconut
  • Listen to your body and your doctor

Top 10 Health Benefits of Ping Pong / Table Tennis

Whether you’re playing doubles or singles, table tennis, or ping pong, can be a fast-paced competitive sport. In fact, when played at an intense rate, it can be a great way to burn calories and get fit.

But before you start, make sure you have what you need for an intense game of ping pong. Click the images to check out these items on Amazon!

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

  • Playing improves hand-eye coordination and it stimulates mental alertness, concentration and tactical strategy. This makes it the perfect game for young people to sharpen reflexes, and for older people to refine tactics.
  • Develops mental acuity. The speed, spin and placement of the ball are crucial in table tennis, and practiced players are highly skilled in both creating and solving puzzles involving these three attributes.
  • Improves reflexes. Due to the fast-paced, short-distance nature of the sport, both gross and fine muscle movements are improved. The game is distinguished by bursts of exertion and recovery, leading to fast-twitch muscle development.
  • It’s easy on the joints. Have you had knee surgery, back problems, tired of twisting your ankles? Try table tennis. It’s a great way to improve your leg, arm and core strength without overtaxing your joints.
  • Burns calories. A 150-pound person can burn 272 calories by playing table tennis for an hour. Considering the fact that the sport is entertaining and addictive, it can be a fun and easy way to burn calories.
  • Offers a social outlet. Whether you play in the community center or at home with friends, table tennis offers a great way to bond with other people while you lose weight. Because young and old people can play the game, it can help improve communication and build relationships, irrespective of age. Playing at home with siblings or parents can bring family members closer and enable them to spend more quality time with each other.
  • Keeps your brain sharp. Alzheimer’s Weekly reports a clear increase in motor skills and cognitive awareness from playing table tennis, after a series of preliminary clinical studies in Japan found that table tennis markedly increases the flow of blood to the brain, and could possibly even prevent dementia.
  • Improves coordination. Following the ping pong ball as it moves quickly toward you, and following its trajectory as your opponent hits it helps improve hand-eye coordination.
  • Improves balance. Staying balanced and being able to quickly change direction are key to being successful in a ping pong rally. This is especially important for the elderly.
  • Stimulates various different parts of the brain. By anticipating an opponent’s shot, a player uses the prefrontal cortex for strategic planning. The aerobic exercise from the physical activity of the game stimulates the hippocampus, the part of the brain that is responsible for allowing us to form and retain long-term facts and events.

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Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!

Top 10 Health Benefits of Owning a Horse

Horse ownership can be very exciting and rewarding. The primary benefits from horse ownership are companionship, recreation and relaxation, but many people do not often realize the health benefits that can be gained from owning a horse. Keep in mind that raising and maintaining a horse can be expensive, requires a lot of attention, and requires plenty of land for the horse to run.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

  • Keeps you physically active: Riding and other activities that require you to be outdoors in all kinds of weather will certainly keep you moving. Cleaning stalls, grooming, feeding, raking hay, pushing wheelbarrows – all of these barn chores actively burn calories and build muscle.
  • It builds self confidence: While horse riding is an independent sport, it’s actually a partnership in which the owner is a teacher and leader who works with the horse. Nothing builds self confidence better than “leadership training.” When you tell a 1,000-pound animal to move in a certain direction, and then to follow you, it’s a feeling of accomplishment that you successfully taught it to do that. And when the horse does not comply, you are responsible for administering the proper discipline. That’s a form of empowerment that’s only found working with large animals.
  • Reduces stress: Recent studies have shown that even limited interaction with animals may provide a decrease in blood pressure and in the hormones associated with stress reactions. Physical exercise is a scientifically recognized mediator of stress and it is clear that equine activities may provide exercise, again highlighting the potential for equine activities to reduce stress.
  • Keeps you socially active: Taking riding lessons helps you meet many friends with similar interests. Most horse people will attest to meeting their best, life-long friends at the barn. These peers will have the same passion and devotion to horses. That connection creates a stronger bond just in itself.
  • Helps disabled individuals stay active: When supervised by certified instructors, riders with disabilities may have the chance to safely perform physical activities with the horse as a tool. Early research is showing that riding a horse may provide physical benefits for people with disabilities. At the same time, interacting with horses may provide mental benefits, as well.
  • Engages the creative side of your brain: Training a horse brings up daily challenges that will force you to think creatively about how to train it and how to solve a particular problem. If something worked in the last lesson, but it’s not working now, how else can you solve this issue? Being faced with such situations helps you engage your creativity to solve problems and find what works best.
  • Builds character: Character building is a natural part of horse ownership, teaching responsibility, punctuality, sportsmanship, frugality, patience, commitment, confidence and self-esteem.
  • It promotes a union with nature: Being outside and enjoying the fresh air can do wonders for your mental and physical health. Plus, the dose of vitamin D you get from being in the sunshine is essential for your body.
  • Maintains bone mass: All of the weight-bearing exercise that you do, including hauling barn equipment and carrying saddles, helps maintain bone mass, which important as you age.
  • Improves digestion: Riding a horse at a walking pace stimulates the internal organs just as walking on foot does. This aids in liver function and digestion.

Click to read our article on the HEALTH BENEFITS OF HORSEBACK RIDING

Social and Mental Benefits of Horse Ownership

Life Tips We Can Learn From Horses

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Top 10 Health Benefits of Paragliding

As both a recreational and competitive sport, paragliding suspends you from a parachute gliding hundreds of feet above the earth and offering a unique perspective of the surrounding environment. Not only is it a popular activity while on vacation, but it’s also a great sport that offers plenty of health benefits, both physically and mentally.

Here are the top 10 health benefits of paragliding:

Outdoors: Being outdoors is healthy on its own; fresh air, sunlight and exposure to nature all contribute to a boost in the immune system. The  vitamin D from the sun contributes to strong bones and teeth and a healthy immune system. Lack of vitamin D can put you at risk for osteomalacia (soft bones) or osteoporosis (fragile bones).

Adrenaline rush: Being of top of the world, flying through the sky, chances are you will have adrenaline rushing through you. Your body responds to the rush of adrenaline, bringing with it a sense of excitement and a surge of energy. Adrenaline is a survival mechanism, necessary for overall health. You feel excited and energetic, with an increased awareness of the things around you when you are floating in the sky.

Body balance: Paragliding requires the exercise of your core and the deep postural muscles of the trunk and pelvis, and the abductor muscles of the thighs are continuously being conditioned. Paragliding will strengthen all of the muscles in the center of your body, providing more power to your other muscles and reducing the risk of injuries during everyday activities and strenuous exercises.

Upper body strength: It builds upper arm strength in controlling the parachute. Having a strong upper body improves your flexibility, mobility and range of motion. If your upper body strength deteriorates as you age, you are more prone to injuries, disease and a diminished quality of life.

Stress relief: When you are paragliding, you focus on what you are doing and on nothing else. You forget all your worries and the usual distractions of life. This intense focus with the adrenaline rush makes you feel cleansed both mentally and physically.

Burns calories: Paragliding is an energy burning sport, due to the immense adrenaline rush experienced while flying. You can burn 230 calories per hour for an average 150-pound person.

Creates confidence: You know the feeling that you get after you’ve achieved something “big”? Well, imagine that feeling times 10. It’s almost as if you’re a new person afterward. You can gain a life changing confidence boost for trying a new extreme and mind blowing experience.

Facing your fears: If you have a fear of heights, this is a great way to help you realize that you’re stronger than what you think you are. By trying this kind of extreme sport you’re proving to yourself that you are capable of anything that you set your mind to.

Breathtaking sights: When you’re thousands of feet up in the air, taking in nothing but the beauty of the world, the feel of freedom, and the intensity of life, everything about the way you view the world transforms into something much more positive and upbeat. 

Freedom: While paragliding, you are literally free from gravity, the ground, your life and emotionally free from stresses, fears, or anything else that may put weight on your shoulders. Not only are you physically floating through the air like a bird but you are mentally floating, getting a healthy high of an adrenaline rush and an overwhelming view of the world below.

Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!

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