Once We Get Started

We all have to start somewhere! The simplest steps can eventually lead to great results. Start getting in shape fast by taking a walk. Yes, a nice, pleasureful, low-stress, relaxing walk. Burn some calories and let your mind wander. Catch up on your thoughts while you enjoy nature and start your journey to a fitter, leaner body!

Step 1. Go for a walk. It’s that easy to reap the benefits of moderate endurance
exercise. Each time you exercise, simply walk a little farther. As the weeks pass, gradually increase the pace, or speed, of your walks.

Step 2. Every two weeks, increase the duration of your workout by five minutes. Also, add five minutes of total-body stretches to the beginning and end of your workouts (for a total of 10 minutes of stretching). Improving your flexibility makes your workouts easier over time.

Step 3. After exercising moderately for a month, add a five-minute vigorous workout three days a week. For example, if you’re walking, speed up to a fast walk or slow jog for a total of five minutes, on three of the days you work out. After two weeks, increase the higher intensity portion of the workout to 10 minutes. Two weeks later, increase it to 15 minutes of vigorous exercise, and then two weeks later do 20 minutes of vigorous activity, three to four days a week. This is a healthy activity that will help you reduce your chance of illness and find more pleasure and vigor in your life.

If you can’t walk for 30 minutes at one time, enjoy smaller 10, or 15-minute walks
throughout the day. It all adds up to better health and fitness. If Losing weight is one of your goals, start today - eating healthy combined with plenty of exercise is the quickest way to lose weight!

You’re probably already walking more than you think. And by taking advantage of opportunities all around you to walk more every day, you’ll be surprised at how quickly the steps add up! Walk up the stairs instead of riding the escalator at the mall; Enjoy an after dinner walk with your family; choose the farthest spot in the parking lot at work; If the weather cooperates - eat lunch outdoors instead of at your desk. Then walk around the block a couple times!

Walking 30 minutes or more a day at a brisk pace is an excellent start to any fitness effort. The sooner you get started the sooner you'll enjoy the many benefits of a healthy lifestyle!

The Benefits of Exercise

Everyone's fitness level is different. This means that walking may feel like a moderately intense activity to you, but for others, it may feel vigorous. It all depends on you – the shape you're in, what you feel comfortable doing, and your health condition. What's important is that you do physical activities that are right for you and your abilities.

There are many ways you can strengthen your muscles, whether it's at home or in the gym. Ideally, the activities you choose should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms).

You may want to try:

* Lifting weights
* Working with resistance bands
* Simple, yet effective exercises that use your body weight for resistance - like push ups or sit ups
* Shoveling snow
* Gardening (digging and shoveling)
* Yoga or pilates
* Jumping rope

Aerobic activity or "cardio" gets you breathing harder and your heart beating faster. From pushing a snow shovel, to taking a dance class, or even riding your bike to the store – many types of exercise can help you get a good cardio workout! As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. Even something as simple as walking is a great way to get the aerobic activity you need, as long as it's at a brisk pace. Walk as fast as you can. If you start getting winded or too tired, slow it down a bit. Then, once you regain your breath - pick up the pace again!

Try to walk, run, swim, or get some cardio exercise in for 150 minutes each week. That may sound like a lot of time, but it's not. That's 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous pace for at least 10 minutes at a time.

For even better results- try to work up to 4 or 5 hours a week. I read somewhere that the average american spends almost that much time in front of a TV - Every Day! ( Although I haven't met this average person yet. Who has time for that much TV? )

Many fitness lovers watch TV while they work out! Pop in a favorite funny video and do some push ups, jumping jacks, and crunches while you laugh to your heart's content! Spend a few minutes doing squats and jumping rope!

Whatever choices you make this year, I hope you'll find plenty of joy in the many benefits of exercise!

A Fresh Start

Almost three weeks have slipped by in this New Year. Today the USA swore in a new President. New beginnings give us all a sense of hope. A fresh start. If you haven't started on your health goals for this new year - maybe today is just the right day to take that first step!

Write down where you want to be - in terms of your health and fitness levels. Decide on a timeframe. Would you like to lose twenty pounds before Spring Break? For some - Spring Break is just 8 weeks away. You can slim down and shape up before Saint Pattie's day arrives!

Start Today. Take action. Get up right now and walk as far as you can. Or walk and run. This will be here when you return. Start now.

Experts agree - the quickest way to lose weight and keep it off requires a twofold approach. Eating healthy foods and Exercise. Cut out the sugar and junk foods. Avoid fast food. Exercise a little each day!

Increase your workout time gradually. If you want to lose a bunch of weight - you might want to walk for 45 minutes each day. Run - if you can - for 20 or thirty minutes. Then walk some more. Eat more protein in the morning. Cut out the soda and useless fats. Sugar just makes your tummy big. A little chocolate in the mid-afternoon is OK though. ( A little! )

Can you enlist a friend to encourage you and accompany you when you walk? How about playing tennis a couple times a week? Or any sport you like. Play hard - you'll have fun and lose weight! Working out is more fun when you have someone to share your fun! And help you get those those inevitable doubts and valleys.

If you've been out of the fitness habit for a while - today is the perfect day to Start Getting in Shape Fast! Today is a great day to make a fresh start, a new beginning!

Exercise and lose weight - at home!

The high temperature in Dallas Texas today is supposed to in the low 20s. This time of year cold fronts swinging down from the North can dip as far south as sunny, warm Florida!

Getting outdoors to exercise and burn calories is a challenge. Who wants to head outside when the frigid cold winter temperatures are so uncomfortable? Getting motivated to get up and exercise is not always easy. That's why so many fitness buffs have chosen to invest in themselves and set aside some room for home exercise equipment.

You can get by with a stationary bike in the corner and a couple dumbbells under the bed. Maybe a nice exercise ball tucked away in a another corner. A roll out exercise mat , maybe a jump rope and a rowing machine in the basement.

Save your money and workout at home. You can start simple or invest in the best calorie burning machine ever made. The choice is yours. Stay indoors and watch that favorite comedy while you burn off some of those extra calories we all seem to pick up over the Holidays! Laugh your heart off while you tone your body.

Forget the cold winter air. You can get a great workout without even leaving the house. If losing a few pounds is on your list of goals this year - make your life easier with some home gym equipment. The quickest way to lose weight and keep it off is with daily exercise and eating healthy! You can lose weight this year. You can look younger in a slimmer, toned body. And without having to brave the frigid winter weather!