Holiday Fitness

Who has time for fitness? With all these Holiday parties and the school programs and work schedule? And then comes the annual Holiday goodies we all so enjoy! And the delicious Holiday meals.

If you're like me and so many others this time of year you might be trying to lose some weight. This can be a challenge over these last few weeks before the Holidays. Good food and tasty appetizers abound in December! Well, the good news is - you don’t have to pass on the appetizers. Enjoy a plate of healthy appetizers before a big meal and you'll eat less! So you don't have to pass on that smoked salmon or the avacado. Enjoy a handful of walnuts or almonds. Have some of that fresh whole-grain bread and olive oil. These delicious appetizers make eating healthy easy!

Eating a little healthy unsaturated fat like olive oil, nuts, avocado, and fresh water salmon before a meal slow down your digestive system some - making you feel full faster. It also helps keep your blood sugar levels from jumping thru the roof after your Holiday meal. These healthy fats also help your body absorb vitamins A, D, and E, and other essential nutrients.

While you are at the appetizer table - load up on healthy fruits and veggies! Toss some baby carrots and celery on your plate. Grab a handful of delicious grapes! Go with the dark purple or black grapes for a heart healthy antioxidant boost! A small serving of raw broccoli will make your day even better! If you enjoy wine try a dark red with your meal! You might want to pass on the sugary sweets and beer - and their useless calories. ( Well... maybe just one...... After all, it's OK to cheat once in a while isn't it? )

You can enjoy the plethora of wonderful and tasty Holiday foods this year and still manage to lose a few more pounds before Christmas. Physical fitness experts agree - the quickest way to lose weight and keep it off is with exercise and healthy eating. If your waistline is a few inches larger than you like - the best way to lose belly fat for good is with a twofold approach. Strengthen your core muscles. Burn lots more calories. And keep eating healthy. Enjoy these final weeks of 2008 with a healthy mix of your favorite healthy foods and daily exercise.

The Thanksgiving Feast!

Thanksgiving day is a great time to enjoy the autumn weather with those we love the most. Have fun outdoors – if the weather cooperates. Why not get in some good old fashioned exercise while you’re having fun! Burn some calories before you gather around the Thanksgiving table with your loved ones. Then burn off some more calories later!

Today is the perfect day to kick-start your calorie burners and build some muscles! Have fun while you exercise. Take your loved ones out for a nice stroll through nature. Or even a quick walk around the neighborhood! If you have a nice day to enjoy – get on your bike and pedal away some calories before the big feast.

Before you sit down to give Thanks for all the blessings you enjoy – drink a big glass of cold water! You’ll fill up sooner and still have some room to enjoy a big slice of that pecan pie you've been smelling all afternoon!

Then, after your big feast get outside again if you can and walk off some more of that wonderful meal you enjoyed!

The benefits are clear. People report more energy, better attitudes and way less stress when they get some exercise most days of the week.

You can enjoy a much better quality of life if you enjoy healthy eating habits and get a plenty of exercise. It's OK to cheat - or still have those tasty treats we all love. Moderation is the key! Have your pie and eat it too! Just try to avoid going back for seconds!

If weight loss is your goal – the quickest way to lose weight is with regular exercise and healthy eating habits! The results are clear – Start building muscles and eating healthy and you are on the right path to getting in shape fast!

Make Old Age Wait

I remember it like it was yesterday. It was the Sunday night before Dad went in for his first knee replacement. Dad was a little unsure of what to expect. I don’t think he had ever been in a hospital other than to visit someone – or when us kids were born.

Dad’s older brother walked the two miles over to Dad’s house to offer some encouragement. “I just wanted you to see what a new knee can do” he said. At the time Dad was at least 70. His older brother at least five years his senior. So, here is my uncle - in his mid 70s – huffing it over to Dad’s house on a surgically replaced knee! And then returning the two miles home.

Dad’s older brother has always been the happy, fun-loving kind of guy who loves playing golf. He loves life. Most mornings before work he would go to the local YMCA and swim for half an hour. Uncle Will has never had a beer gut. ( And he loves drinking beer! ) His job required him to stand up and meet customers frequently. A friendly, outgoing and fun loving guy he always seemed to have a funny story or joke to share. I’m sure he spent very little time behind a desk. Maybe that’s why he has been able to stay so slim all his life.

We can all enjoy life a little more just like good old uncle Will. Make old age wait. Enjoy a healthy and active lifestyle. One recent university study concluded that aging joggers live longer and are less likely to endure physical disability than those who aren’t into running.

All you need to get started is a good pair of running shoes and an “OK” from your doctor. Ease yourself into a routine. Start with a nice, brisk 10-minute walk. After you’ve warmed up, try some easy stretches. Don’t bounce. Slowly stretch your leg muscles. Focus on taking a few deep breaths and exhale slowly.

Then try jogging at any pace you feel comfortable with for a minute or two. No hurry – we aren’t racing or in any hurry! Then go back to walking for 10 minutes. Reduce walking time and increase jogging time by one minute or two each week until you’re able to jog for 20 to 30 minutes without stopping.

Take your time. Progress at your own pace. Push yourself a little each day! Give yourself time to adjust to your new healthy habit and don’t push too hard. Shoot for three sessions per week. Always remember to stretch before and after your jog. walk for 10 minutes after your run to cool down and prevent injuries.

If your knees are just not ready for jogging you might prefer walking or using low-impact exercise equipment. Or try a water aerobics class. Join the ‘Y’ if you have one close by and try swimming several days a week. The options are plentiful.

Make old-age wait – exercise daily, and enjoy a life full of health and wellness. If you’ve been out of practice for a while start getting in shape fast and see what fun you’ve been missing!

Holiday Fun

As we approach Thanksgiving in the United States many of us will be tempted to enjoy the annual abundance of Holiday goodies! Why worry about wrecking your plan to lose weight or keep it off? Have fun with your loved ones this Holiday season. Enjoy those Holiday treats you've grown up loving. Why deny yourself?

Many will be returning home for the holidays or traveling to spend some quality time with family, friends, and loved ones. Take advantage of your Holiday time to get outside and walk or run. If the weather permits - maybe a nice bike ride will help get your heart pumping. Can you make it to the mall for some brisk indoor walks? Get in a little shopping and exercise too!

If you're like me you find it hard to resist at least one slice of your favorite pie after a nice Thanksgiving dinner. It's OK to cheat! Once in a while. The Holidays are the perfect time to have your cake and eat it too! Just don't forget to get out there and burn some more calories.

If you want to lose a few pounds before the New Year rolls in - experts agree - the quickest way to lose weight fast is with daily exercise and healthy eating. So start getting in shape fast with family and friends! Make it a family plan!

Enjoy your loved ones and get in some favorite sports. You can still exercise and lose weight - even over the Holidays. Happy Eating!

The Eternal Optimist

Growing older slows us down some, but it doesn’t mean giving up the sports or activities we enjoy! Steve is in his 70s and he still plays tennis 4 or 5 times a week. Last Summer he played in a local tournament and I had a chance to watch one of his matches. Incredible wouldn’t come close to describing his match. Here is this 70-something gentleman running around a tennis court playing singles on a hot 90 degree afternoon in July!

Several times in the course of a game he forgot the score! I think he won that game 2 or 3 times! Amazing! He may not chase down balls like Rafael Nadal or hit serves as fast as Andy Roddick. But he sure smiles a lot! And it is obvious he is having a blast! For as far back as I can remember Steve has always been one of those people who always seem to be in good spirits. A quick smile and kind word for everyone he meets. Growing up, we all admired Steve.

Steve was an optimist! Every glass was half full1. Every child he came across was a good kid. Every person he met – young or old was deserving of a kind word and a genuine smile! Steve always manages to see the good in everyone. And, I suspect, Steve has a very good life! He wasn’t raised with a golden spoon in his hand. He made the most of every opportunity that came his way!

So what if we can’t run as fast as we did in our teens or twenties. We can still have fun playing! Who cares if you can run a five minute mile? As long as you get out and get your heart pumping and your lungs working you can still manage to burn off as many calories as you want. If it takes five minutes longer than it does for an average teenager – well – that can be five more minutes of fun!

Whether you want to lose two pounds or twenty-two – the quickest way to lose weight and keep it off is with a steady regimen of daily exercise and eating healthy! And have fun while you’re at it! Steve is living proof – optimists tend to live longer, happier lives. I think I’d like to grow up to be just like Steve!

Want Less Stress?

Everyone feels stress! It’s human nature. How do we deal with stress more effectively? The solution to many of our stressors is taking action to deal with the cause of your stress. Build and strengthen your stress defense! One time-tested, proven method for dealing with stress is exercise! Daily exercise. While you burn off all those calories you are also turning on some chemical reactions in your brain which elevate your mood and sense of well-being!

If you have been trying to think or talk yourself into feeling better about stress - that’s a great start! Research has shown these mental efforts often provide only a short term effect.

Another proven way to eliminate or greatly reduce stress requires focused action. Get rid of the problem! Do you find yourself consistently rushing around in the morning trying to get the little ones off to school? And then running late for work yourself? I swear, I’ll probably be late for my own funeral! Things happen. Stress too often is the result of our own actions – or in my case – inactions! Luckily we can take steps to nip it in the bud!

Take a few minutes to jot down a list of the things you must do each morning before you leave the house. Does it take you 20 minutes to shower and get dressed? And another 45 minutes just trying to get the children fed, dressed and ready to hit the door?

Add in the inevitable delays we all seem to encounter. Then add driving time, and a little extra in case you get stuck behind that school bus and …... Well, you get the picture.

When you have a plan for those morning activities you’ll find yourself better prepared to get things done in time. Maybe you can shift some tasks to the night before – laying out clothes, preparing some of the lunches or even shower time. Don’t forget to allow your children – and yourself – plenty of time for sleep. Lack of sleep might only serve to make the stressors in your life seem even worse.

When you plan a little extra time for those unexpected delays we all seem to encounter you might find yourself able to arrive at work early. Grab a cup of coffee and enjoy a moment or two to yourself before your daily routine kicks into high gear!

Reward yourself for taking action to eliminate some of your stress. Keep going. Maybe you’ll run across other opportunities to eliminate some of your stress factors. Whatever action you take – keep getting plenty of exercise. With a newly acquired good habit, you can soon experience way less stress!

Lose Weight Fast - Burn More Calories in Less Time

Adding 15 minutes of moderate exercise, say walking one mile, to your daily schedule will use up 100 extra calories per day. (Your body burns about 100 calories of energy to walk one mile, depending on your body weight. Maintaining this schedule would result in an extra 700 calories per week used up, or a loss of about 10 pounds in one year, assuming your food intake stays the same. To look at energy balance another way, just one extra slice of bread or one extra soft drink a day – or any other food that contains approximately 100 calories – can add up to ten extra pounds in a year if the amount of physical activity you do does not increase.

So cut out one soda each day and walk a mile each day! You could easily lose over twenty pounds per year with this one tiny change! Here are some more estimates for calories burned during an hour of exercise:

Bicycling (5 mph) 174
Dancing (Ballroom) 210
Golf (2-some, carrying clubs) 324
Horseback riding (sitting to trot) 246
Light housework, cleaning, etc. 246
Swimming (crawl, 20 yards/min) 288
Tennis (recreational doubles) 312
Volleyball (recreational) 264
Aerobic Dancing 546
Basketball (recreational) 450

The quickest way to lose weight is with plenty of exercise and eating a healthy diet. You can exercise and lose weight fast!

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Make a plan and keep track of your progress

Are you wishing you could lose a few pounds before your winter vacation? Maybe you'd like to slim down a little before the holidays get here! There is still time. You can easily lose a couple pounds each week before Christmas.
Close your eyes and picture yourself with a slimmer waistline. And a tighter stomach. Now, How are you going to get rid of that pesky belly fat? Keep that mental picture! Visualize yourself at your favorite beach. And picture yourself taking of your shirt without being the least bit self-conscious.

You can get back in shape! The quickest way to lose weight is with a two-pronged approach.
1. Get lots of exercise. Walk every day for as long as you can. Jog, lift weights. Play sports. You'll have lots more fun if you get your exercise while you play with your friends or family.

2. Start eating healthy. And keep a steady habit of healthy eating every day. It's OK to cheat once and a while. Soon you won't even feel the urge to splurge so often! Keep after it! Remember your mental picture!

Here's some tips to help:

* Craft a specific plan and write it down. Record everything you eat and drink for two weeks. Jot down every exercise and how much time you invested in working out!
* Keep setting realistic goals as you go along, and write them down. write them on 3x5 cards or post-it notes and keep them where you can see them often!
* Keep a record of your weight in your log. Extra pounds can easily creep back.
* Upgrade your fitness program as you progress. Gradually increase your exercise times.
* Enlist the support of your family and friends. Getting fit is way more fun if you enjoy it with others!
* Have an accountability coach and keep them updated on your successes.
* Avoid injuries by pacing yourself and including a warm-up and cool down period as part of your routine.
* Reward yourself every week or so. You deserve it! Review your journal and savor your success!

Remember - the quickest way to lose weight is with daily exercise and healthy eating!

Fundamentals Lead to Longer, Happier Life!

Joined an online prayer chain recently. Worried about my son's baby brother - who needed eye surgery. We were very fortunate. The Doctors were able to identify and hopefully correct his eye problem.

One thing I've learned from this new prayer experience is - the many people who are worried about health issues.

There is hope. We can help ourselves avoid the need for expensive health care.

The fundamentals never seem to change. They are simple and effective. Work hard at getting in shape. Then keep working hard at staying in shape! It takes daily discipline. Healthy eating and keeping physically active are proven to lead to healthier, happier, and longer lives.

Health care costs continue to rise. We are so lucky to live in a time when medical science can help us to overcome illness and lead longer lives. We can help minimize our need for expensive medical care. We can shape our lives by staying in good health.

Avoid the headache and stress of worrying about health issues. Get in shape and make every effort to stay in good health. You'll save money and heaps of worry. We can't prevent every challenge by getting in better shape. My son's little baby brother had no control over the accident behind his eye injury.

And we can take some simple, fundamental steps to ward off sickness and greatly improve our quality of life! Start exercising, building muscles, and getting in shape fast! And stay there!