Blog Posts by LIVESTRONG.COM

Electrolytes are minerals that carry an electric charge. The body needs electrolytes to regulate nerve and muscle function, maintain acid-base balance and maintain fluid balance. Electrolytes such as chloride, potassium, sodium, magnesium and calcium can be lost through sweat and need to be replaced through the diet.

Sodium and chloride are present in foods together and work in the body to maintain fluid balance for proper cell function. Foods containing sodium and chloride include table salt, beef, pork, sardines, cheese, olives, corn bread and sauerkraut. All processed and canned foods made with added salt, such as deli meats, chips and other snacks, nuts, butter, margarine, mayonnaise and many condiments, have sodium and chloride.

Potassium is in a multitude of fruits and vegetables especially leafy green vegetables such as spinach, turnip greens, collard greens and kale,

One of the benefits of getting enough exercise is supposed to be that it gives you more energy to get through your day, but sometimes that just isn't the case. When working out leaves you more tired than you were before you started, that can be an indicator that something is wrong. There are a few reasons why working out can leave you so worn out, and finding out the reason behind your post-workout fatigue may just help you to overcome it and get the energy boost you need from your exercise session.

It can be tempting to go all in when you decide to start working out, but this may not be the best idea. Madelyn Fernstrom, Ph.D. of iVillage.com suggests that this is one of the worst things you can do if you are worried about fatigue. "Don't try to jog 5 miles, when the most you've done before is walk 2 miles," she says. Consider walking at first, and then when you get used to that, build that up to a short run. Over time, add more distance or time to your run

Despite knowing that a healthy diet and regular exercise are good for you and have many benefits, it's almost always a challenge to stick with them and avoid temptation to slip into negative habits. Self-control is a significant contributor to success when it comes to a healthy lifestyle, but there are other motivational factors that can make just as big of a difference, too.

Setting small and medium fitness goals as well as large goals is an important part of tracking progress and staying motivated. An example of a small goal might be eating four servings of vegetables in a single day, and a medium goal could be eating the same amount of vegetable servings every day for a week. Sticking to small and medium goals consistently can make it easier to reach large goals, such as meeting a certain weight-loss mark. Track progress by recording each day's goals in a log.

According to the Washington State Department of Health, positive motivation to eat healthily can

The gluteus maximum, gluteus medius and gluteus minimus -- collectively known as your glutes -- extend, abduct and rotate your leg at the hip. Developing these muscles increase your power and endurance in any sport, recreation or everyday activity that uses the hip joint for running, jumping or side-to-side movement.

Every time you squat down, your glutes engage to power you back up to a standing position. Position your feet between hip- and shoulder-width apart. Squat down as if you were sitting in a chair placed well behind you, squeezing your abs to support your spine. Stop when your knees are bent at a 90-degree angle. Squeeze your hips up and forward to stand back up. Once you've mastered squats, increase the difficulty by holding a single heavy dumbbell so it hangs vertically between your legs, or holding a barbell across the back of your shoulders.

Doing squats as a plyometric, or jumping, exercise increases

Work, family, laundry, volunteering and any number of other commitments serve as an excuse to avoid exercise. While schedules seem to get busier all the time, making exercise a priority increases your health and fitness level. Small adjustments to your busy schedule will likely make enough room for a quick workout, whether you head to the gym, walk around the neighborhood or work out in your home gym. Build off of your current fitness level, aiming for at least 30 minutes of exercise each day.

Look for commitments on the calendar that you can eliminate, move to a different time or delegate to someone else to open up time for a workout. Review your daily schedule to identify possible exercise breaks in the day.

Wake up 30 minutes earlier each morning to fit in a quick workout. The workout may give you more energy at the beginning of your day, providing you a boost to be more productive.

Walk, run

A strong and toned abdomen is a typical goal of a fitness program. Your core -- the abdomen and lower back muscles -- supports your spine and prevents low back problems which affect 80 percent of Americans. There are numerous products promising maximum results and a six-pack abdominal section for minimal effort. Most do not live up to their promises. Exercise and proper nutrition will strengthen abdominal muscles and reduce excess body fat for a toned look and improved appearance. Results are based on effort, proper information and, most of all, consistency and patience.

Your abdominal muscle group consists of three primary muscles. Your rectus abdominis contracts to flex, or bend, your spine. The side obliques bend your spine to the side and rotate your torso. Your transverse abdominis contracts to compress your abdomen and stabilize your torso. Your abdominal muscles work opposite of your lower back muscles for movement and work together to provide spinal support.

The Latin dance-inspired fitness craze of Zumba attracts women to fitness facilities, recreation centers and dance studios. Zumba combines fitness and fun, using almost every muscle of the body as you shimmy, shake and stomp your way fit. Zumba uses music by the original artists and shuns the aerobics' class tradition of relying on a 32-beat count for every routine. Don't let the party-like atmosphere of Zumba fool you--if you put in some effort, you burn serious calories.

Alberto Perez, a former aerobics instructor from Colombia, founded the Zumba empire in 1999. Zumba began with a series of infomercials peddling the workout on DVDs and grew to include classes taught by instructors who attend Zumba training. As of 2008, Zumba instructors number more than 20,000 in 40 countries.

Zumba classes usually run for one hour and cover a range of dance styles--mambo, cumbia, merengue, cha-cha and, sometimes, belly dancing and hip hop. Zumba training teaches

Muscle soreness in the upper back can be caused by inflammation of muscle tears from strength training and a build-up of lactic acid. This condition, called delayed-onset muscle soreness, can last between 24 to 72 hours, depending on your fitness level and how well you recover. A high-intensity workout in your back and shoulders can cause DOMS in those areas. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you do specific stretches for your upper back to recover faster.

This exercise stretches each side of your upper and lower back and shoulders by moving your body in a repetitive pattern. This helps increase tissue elasticity and range of motion in your joints. Put your right hand on a wall and stand with your body perpendicular to your arm. You should feel a stretch radiating from your right hand all the way to your armpit. Bend your legs slightly and reach your left arm across your body toward the wall. Try to