Save Money - Lose the Belly

In the United States where healthy foods are abundant and often inexpensive, an alarming health trend is taking shape. And it's not a pretty picture. Obesity is a growing trend in the good old USA. And along with it - a long list of related health care issues.

The cost of health care for obese people is eating up an ever larger slice of health care spending in the USA. Health care costs are spiraling out of control - due in part to the growing waistlines of far too many!

The good news is this is a trend we can reverse and prevent from rearing it's ugly face again. For decades smart people in and outside of the health care industry have suggested that one way to keep health care spending down is with proactive, preventive care. If we lead healthy lifestyles we tend to spend far less on health care. If we prevent illness - we don't have to spend our hard earned money to treat it!

A majority of the people ( about 60% ) who have heart disease or diabetes are considered obese.

Do you want to avoid expensive medical procedures - like heart surgery? Would you like to avoid the ongoing costs of insulin and diabetes care?

The answer is quite simple. If your waistline has tended to increase over the years - nip it in the bud! Get up and start getting more physically active. Not only will you help ward off serious health problems as you grow older, you'll enjoy the many benefits of better health and fitness!

Benefits like more energy and zest for life. A better attitude and greater self esteem. More fun and a better sex life. And one big benefit that can last a lifetime - saving money! Healthy people spend far less money on health care over their lifetimes!

Its never too late to adopt healthy habits. Start eating healthy foods and getting some exercise most days of the week. If you've been inactive or out of shape for a while - start today! Start getting in shape fast! If you've added a few inches around the old waistline - the best way to lose belly fat is with good old fashioned exercise.

A New You

Would you like to have more energy? Maybe have more fun and worry a little less? ( Or even a whole lot less? ) Do you ever feel like you're not getting anywhere - or maybe your goals and dreams are simply never going to happen? Are you wanting to shed some unwanted extra pounds? Maybe you'd simply like to change your life for the better?

The good news is, you can overcome whatever challenges come your way! You can emerge from your current situation even better than before! You can enjoy life more. You can lose those extra pounds. You can start having fun again and feel years younger. You can overcome your obstacle(s). Whatever life brings your way - use it to build a better life for yourself and your family or loved ones!

Meet your challenges head on and use them to build more strength and a better life. If you're like me and you've been laid off. Seize this time as an opportunity to build a new, better you! Get out and find some new interests. Get some exercise. ( Lots of exercise will help ward off the blues and keep you mentally sharp! ) Try something new!

Forget the past and start making a plan to move or get to where you want to be. The past is over. We can't reverse the misfortunes caused by economic forces out of our control. Whatever happened yesterday or last week is over. Last year's mistakes and meltdowns are in the history books. Learn from and then forget the past. Why bother fretting over those situations we can't control?

Choose instead to focus on where you want to be. Take this opportunity to do some self evaluation and decide what you'd really like to do with the rest of your life. Make a plan. Then set out taking steps to reach your new goal(s).

Any plan you decide upon will happen much sooner if you set out with a written goal and plan. People just like you and I who reach their goals or attain great measures of success more often than not have their goals written down on paper.

Why not start today. Make better health and fitness a key part of your future! You really can fell and look years younger when you enjoy a variety of healthy pursuits. Play as many sports as you would like to. Try a new sport or anything that gets your body moving! Stretch your mind and your body enjoying new interests.

Tennis is great fun at any age.

Yoga has, for centuries, helped millions of healthy people maintain healthier minds and bodies!

Swimming is easy on your joints and still gives you a great workout!

Your options are nearly endless. Find better balance throughout your life enjoying a healthy variety of interests. Head out to your local library and learn something totally new. Try a new recipe - and enjoy the time making your meal with someone you love!

If you find yourself in a bit of a fitness rut or aren't seeing the results you hoped for try these easy body slimming tips to help you tone up and start getting back into better shape!

Enjoy Life More

Study after study has conclusively shown that keeping active—whether through sports, exercise, or everyday chores—will help you to live longer and enjoy each day more. Active people have a reduced risk of heart disease, obesity, diabetes, and some forms of cancer. They generally have a more positive outlook on life and the energy to get things done and make things happen. Sounds like a pretty good return on an investment of just 30 minutes a day.

Have you been thinking about changing some aspects of your life? Here’s a quick self-assessment to help you think about which aspects of your life you want to improve: Are you physically active for 30 minutes every day? Do you exercise vigorously at least three times a week, for a minimum of 20 minutes? Do you regularly exercise to increase your strength and flexibility?

Do you smoke? Do you have more than a couple of drinks of alcohol a week? Do you take other drugs or medicine on a regular basis? Is your weight what it should be?

Do you eat a well-balanced diet? Are you able to cope with day-to-day stress? Can you deal with big emotional problems—or do you eat, drink, or take drugs to relieve stress when troubles arise?

The answers to these questions indicate that the lifestyle of many of us isn’t up to
par. If you see your lifestyle lacking in any of these areas - make a fitness plan and start today! Don't delay! You deserve to enjoy life more and have more energy!

An active lifestyle improves your health and decreases your risk of premature health problems. Total fitness includes mental, social, and physical components; however, this book will focus on physical fitness. Contrary to what many people believe, physical fitness isn’t just about being muscular or maintaining a low body weight. It’s also about aerobic fitness, flexibility, muscular strength and endurance, and maintaining a healthy body weight.

Life is too short. Don't you owe it to yourself to enjoy your all too brief lifetime as much as possible? You don't need any expensive health club memberships or fancy-pants high-tech gear. ( Although millions of healthy fitness lovers enjoy the convenience of having home fitness equipment and their own mini-health clubs. )

You can look and feel years younger when you get up and get active. Get some form of exercise - whatever pleases you - every day! For better results - try several hours of vigorous aerobic exercise each week. If you still want to drop a few pounds this year - no worries. The quickest way to lose weight - and keep it off - is with plenty of good old fashioned sweat and exercise. Start eating healthy foods and give your body the healthy nutrients it needs to fuel your workouts and help you drop those extra few pounds!

Save Your Money - Get some Home Fitness Equipment

Many healthy fitness lovers swear by their early morning workout time! Maybe you might enjoy working out before the rest of the family wakes up. Those early morning sessions on the elliptical or your own rowing machine are an excellent way to get your heart pumping and burn off a ton of calories! All before you even step out the door and head off to school or work!

Growing numbers of avid health enthusiasts are opting to put low impact exercise equipment right in their homes. They are avoiding the expense of that health club membership. No more waiting to get on your favorite rowing machine. Or that treadmill with the clear view of the TV screen.

Enjoy a nice warm cup of your favorite coffee or tea and then hit the rowing machine for 15 minutes. Jump rope or work out with your exercise ball for a few minutes. Fitness experts say that ab exercises done on an exercise ball are up to 25% more effective!

Start your day with laughter - plug a funny sitcom or movie into the DVD player and laugh to your heart's content while you burn some calories and build muscles!

The possibilities are practically endless. And you don’t even have to get out and brave the cold. Do you have a basement or an extra bedroom that you can convert into your very own fitness center? Get some weights and a jump rope, maybe a rowing machine. Have your very own little entertainment center maybe – complete with some of your favorite exercise videos and music to inspire or get you moving!

Make this your best year ever! Invest in some home fitness equipment. You can easily turn that unused corner of your basement into your very own fitness center!

Health experts agree – the quickest way to lose weight – and keep it off – is with daily exercise and healthy eating. Make a few healthy choices each day. Start eating healthy foods and getting more exercise. Take a walk at lunch. And again after Dinner. Skip the fast food. Enjoy something healthy instead! Keep making healthy choices and keep moving!

Start getting in shape fast and enjoy the benefits of a healthier, sexier body!

Plan for Better Health

Make a plan for better fitness and stick to it.! Every Day!

You know what you like to do — or want to try. But in order to start creating your very own fitness plan, there are a few things you should know.

Go with a plan

Decide ahead of time your activity plan for the week. Using your very own planner, you can schedule all of your weekly activities and it'll be easier to stick to.

Start slowly and build up to a goal. It could be as easy as continuing to do the activities you're already doing — just more often. Or you can pick a new activity and start working on it. Start with a goal of doing at least 60 minutes of activity a day.

Track your progress

Check your progress by checking off your activities on the calendar after you're done. Reward yourself at the end of week for working so hard.

Don't burn out before you even warm up

Too much of a good thing can be bad. Overloading your schedule can discourage you from meeting your goals and overdoing it is the quickest way to burn out.

Mix it up. Be flexible and don't worry about changing your plan. Take a look at your progress once a week or so and adjust your plan to help you reach your goal! It's OKAY to alter your plan. Just keep moving!

Include different types of workouts , sports, and activities in your plan. Doing the same thing everyday gets boring. There's a ton of other sports and activities that are totally doable for you. Bringing along a buddy is a sure way to keep it fun.

Pick activities that work different parts of the body. If you mostly do activities that require a lot of running, mix in some that build strength or help you be more flexible. Try yoga to keep your muscles flexible!

Choose sports and workouts based on different types of weather or seasons. That way you can have fun and stay active rain or shine, hot or cold. Or if the weather doesn't cooperate, get some simple home fitness gear and workout at home!

Invest in Your Health

They share a bond of helplessness, and hope - for each other and themselves. Ten years ago most of these people might not have even bothered to look at one another. Now they share smiles and kind, often unintelligible words.

They wait for young people - 60 years younger to help them navigate to their next destination. Back to their lonely, plain room or maybe to the lunch room or therapy room for their daily workout.

These 80-somethings are in recovery mode. Rebuilding their strength after hip surgery or knee procedures. They have hope. They want to walk on their own again.

Do yourself a favor. Get a little exercise every day.

Structured exercise programs bring obvious benefits, but most people can move toward better fitness by changing their daily lifestyle to incorporate more activity. Muscles used in any activity, any time of day, contribute to fitness. Here are some suggestions for incorporating more activity into your daily life:

* Take the stairs instead of the elevator.
* Park at the far end of a parking lot and walk to the office or the mall.
* If you ride the bus, get off a few blocks before your stop and walk the rest of the way.
* Get up from your desk during the day to stretch and walk around.
* Take a brisk walk when you get the urge to snack.
* Increase your pace when working in the house or yard.
* Mow your own lawn and rake your own leaves this autumn.
* Carry your own groceries out to the car. Or better yet - walk to the local market!
* Play outside with your children or grandchildren - it doesn't matter so much what - catch, hopscotch, or horseshoes - just keep moving.

When you’re ready for more vigorous activity, set realistic goals and expectations. Fitness and a healthy lifestyle are long-term endeavors, so start slowly, and work toward your goal gradually. As your fitness level improves, you can increase your time or distance or change to a more energetic activity.

Invest a little time in yourself today. And every day! Start getting in shape fast! If weight loss is one of your goals - You can. Simply eat healthy, exercise and lose weight fast! A few simple changes to your daily routine can lead to big results! The quickest way to lose weight is with daily exercise!

Look and Feel Years Younger

It doesn’t matter what age you are when you begin to exercise, or how long you may have been inactive.Exercise will always improve your physical condition. Exercise improves flexibility, strength, and endurance. It is important to begin any exercise program slowly and build up gradually.

Remember, it may take a few months to get back into good shape – depending on how long you’ve been inactive and your current physical condition. Just keep at it. Exercise a little every day. Keep eating healthy foods and soon you’ll look and feel great!

Stick with it, and you will see results!

Here's a few tips for getting started.

Preparing your body for exercise is important at any age and all fitness levels. A warm-up period should begin with slow, rhythmic activities such as walking or jogging in place.

Gradually increase the intensity until your pulse rate, respiration rate and body temperature are elevated, which is usually about the time that you break a light sweat. Do some easy stretching exercises before moving on to the strength and endurance activities.

Once you begin your daily exercise routine, keep these points in mind to get the best results:

* Always drink water before, during and after your exercise session.
* Make exercising a part of your daily routine. You may want to set a regular time to exercise each day and invite a friend to join you.
* Start gradually, about 5 to 10 minutes at first.
* Increase the amount of exercise each day, up to about 30 to 60 minutes.
* Breathe deeply and evenly during and between exercises.
* Rest whenever it is necessary.
* Keep a daily written record of your progress. Track your progress. Celebrate your success!
* Exercise to lively music, TV, or with friends for added enjoyment.

The key is - Just get started. And stick with it! There a plenty of natural and healthy ways to lose weight fast. And daily exercise is the quickest way to lose weight. Take your time. If you’re new to this whole exercise thing – don’t worry – you can soon be enjoying a much healthier lifestyle – at any age. Enjoy your journey!

Start today! Start exercising, eating healthy, building muscles and getting in shape fast. Soon you will look great and feel great! Make some time for yourself. You deserve to look younger and feel good. You deserve more energy. A better outlook. Take a chance. Be a little selfish and make some time just for you! Get out there and enjoy life more!

Exercise Equals More Happiness

Some University did a study recently of successful people and their level of happiness. The findings were somewhat surprising. It wasn't about the money. Sure money can buy lots of cool stuff and help alleviate tons of common worry. These successful women and men - at least those who seemed to be the most content and at ease with their lives - shared several common traits - and habits.

They had a variety of interests and enjoyed playing as much ( or more ) than their chosen profession! They almost all believed in God and attended a Church regularly! They held family and friends quite high on their list of priorities. And the biggest majority of these content and fun-loving success stories exercises almost every day! They used exercise to help balance their lives and keep their stress levels to a manageable level!

These captains of life - enjoyed having fun - and had a variety of interests to enjoy and play at. They tended to enjoy eating healthy and staying fit. Their zest for life and living to the fullest was a persistent trait.

I'm no expert on happiness or financial success. But it sounds like these men and women - who all enjoy great success in their respective careers - have found many of the secrets to a better life!

Enjoy a variety of healthy pleasures! Have fun. Lots of it!

Eat well and Exercise frequently. Frequent exercise and healthy eating have both been associated with lowering stress and warding off depression.

Find a good Church - and believe in whatever you hold God to be!

Decide to be happy!

Pursue multiple interests.

Work Hard.

Play Harder!

If you want to live a happier life - start with exercise. Exercise - of any kind you choose - is one key to more vitality and better balance! If you're out of the exercise habit - start today - start getting in shape fast and you'll be on the road to more fun and a better life!

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The Most Wonderful Time of the Year

Back to School - Those three words every child dreads and many parents find quite welcome.

As we enter into these last weeks of August many of us are faced with the incessant barrage of Back-to-School mania. The imminent start of another school year brings another opportunity to teach our youth the many benefits of better health and fitness!

Whatever your child's interests are - the start of a new school year can be a great time to try something new - or join a new team! Maybe your children would enjoy soccer or basketball or volleyball. Give them options - tennis, baseball, cross country or track, swimming or cheerleading- your child is likely to find a sport that he or she enjoys.

Whether your child chooses an individual or team sport, the health and fitness benefits associated with physical activities are the most obvious. By practicing good fitness and eating habits early in life, your child can increase the chances of growing into a healthy adult!

Let's encourage our children to enjoy a well rounded school year with plenty of exercise, fun and sports! School can bring new opportunities for learning - in and out of the classroom!

Some ideas to help our children get the most out of sports:

* Enjoy the game!
* Respect teammates, as well as opponents, whether they are winning or losing.
* Remember that the outcome is never as important as the lasting impression of warmth, understanding and pure enjoyment of playing.
* Remember that scoring is most thrilling when it rewards a true achievement.
* Recognize that playing to win is an essential component of competition, but seeking victory at any cost defeats the true meaning of competition.
* Show respect for the referees, umpires and judges at all times, and accept their decisions in a dignified manner.
* Win gracefully! And if you lose one - be gracious in defeat. Learn from it and practice hard to use the lessons learned.
* Always give it your best.
* HAVE FUN!! Isn't that the whole point?

Some thoughts for parents to keep in mind:

* Understand that your child will make mistakes.
* Provide transportation to and from all practices and games or meets, and ensure your player is prompt not only in arriving, but also in departing.
* Attend practices and games or meets if your schedule allows. Lend the players your support in a positive manner. Emphasize their accomplishments and efforts.
* Make sure your child never talks with, or leaves with, strangers.
* Have your youngster bring the required equipment to and from all games and practices.
* Practice with your child.
* Avoid material rewards. Stress the joy of the sport.
* Listen. Make your child feel important and encourage contribution to a team effort.
* Be positive and never criticize. If your child is not performing correctly or improving, suggest an alternate technique with the coach's guidance, such as, "That's pretty good, now how about trying it this way?"
* Be graceful when your child's team wins. Lets teach them to be gracious winners!
* Be positive and provide encouragement when your child's team loses or your child fails to place. Losses are learning opportunities!
* Make fun and technique development top priorities when practicing. Especially the fun!
* Support your child's coach and, before being asked, offer to help in any way possible.
* Don't disagree with the coach or referees on the field or in front of your child. Questions, input and positive suggestions should be discussed privately and calmly.
* Enjoy the excitement of the sport and the opportunity to be with your child.

Encourage your children to enjoy life more and worry less. Healthy children to play and eat healthy foods tend to do better in school. Whether they want to play volleyball or basketball - or whatever sport excites them - encourage them to join in the fun!

Heatlhy Eating Tips

According to the Center for Disease Control, Department of Health and Human Services, obesity is an epidemic in this country, among both adults and children. And it’s difficult to make changes; we live in an environment that encourages overeating. Portions have become much larger over the past couple of decades, and we’re bombarded with images of high-calorie, low nutrient food many times a day.

It’s hard to avoid images of food; even on a drive in the country you’re likely to encounter a billboard with a picture of a juicy hamburger. When was the last time you saw a billboard with images of beautiful ripe apples, or a colorful three-bean salad?

We have to be deliberate and purposeful if we want to enjoy a healthy diet! Here are a few tips for Healthy Eating

Little changes add up to big improvements over time. The following are some tips on adopting a better eating style for life:

* Plan ahead. Prepare or plan your meals at least a day ahead. Avoid eating on the run—impulsive food choices are more likely to be poor ones.
* Shop wisely. Don’t shop for groceries when you’re hungry— your impulses may override your good sense. Hit the outside aisles first. That’s where the vegetables and fruits —foods you want to emphasize—are usually found.
* Order carefully. In restaurants, look for foods that are broiled, grilled, baked, or steamed rather than fried. Ask to have dressings and sauces served on the side. If a dish is unfamiliar to you, ask the waiter to describe how it is prepared.
* Cook creatively. Cooking at home gives you more control over ingredients, cooking methods, and cost. Home cooking doesn’t have to be plain. Look at creating healthy, tasty meals as a challenge, not as a chore.
* Think positively. Eating right has a lot to do with attitude. If you succumb to temptation once in a while, don’t panic. Just get back on track at your next meal.
* Involve others. Invite family and friends to share your nutritious meals. Any dining experience is more fun when it’s enjoyed with good company.

Sometimes all it takes is a quick switch to lower the calories and add a new twist to the flavor of an old favorite. Here are some ideas for savvy substituting:

* Broil, grill, roast, steam, stew, stir-fry rather than fry.
* Use two egg whites in place of one whole egg in most baked goods.
* Add spices (e.g., cinnamon) to sweet baked goods to enhance the flavor when you reduce sugar.
* Flavor cooked vegetables with lemon juice, flavored vinegars, and herbs instead of fat and salt.
* Substitute lowfat yogurt for mayonnaise or sour cream in dips and dressings
* Serve fresh, baked, or broiled fruits for dessert in place of rich sweets.
* Drink sparkling water with a lemon slice or fruit juice mixed with sparking water instead of soft drinks.

It just makes good sense to eat the best diet you can. The effort it takes to make wise food choices can result in big rewards - like better health and fitness!

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Never Quit

In college I had a really tough accounting class one semester. Our instructor seemed nearly as old as those hallowed halls of the original building on our peaceful little campus. It was a grand architectural tribute to generations long past. Yes, that old brick and stone masterpiece had stood tall on the prairie for over a century!

When the going got tough – the demands of work, family, and friends on my time seemed to leave little for study and the endless barrage of assignments good old Professor Williams piled on us. So, I chose what I thought was the easy solution. I dropped the class and avoided what appeared to be an inevitable C – or even worse. Well, I avoided the C and was forced to take the class again the following year! Same professor. Same assignments.

The old saying about hindsight being perfect 20-20 vision sure holds true here. I had to use double the effort to arrive at the same goal – a decent grade in that class.

Sometimes our biggest challenge in the quest for just about any goal is staying the course – or sticking with it. Even the slightest obstacle can – at times – seem overwhelming or insurmountable. Keep your enthusiasm – keep it fun. Try new sports or workouts. If you stop seeing results or seem to have reached a plateau in your weight loss or fitness journey – don’t dismay. Many – just like you and I – have encountered these same challenges.

Quitting is easy.

And it’s not always the best answer.

When the temperature outside is in the upper 90s and you’re already worn out from another tough day chasing the children or at whatever your job requires – we all get tempted to quit and just rest.

Better fitness and health don’t happen when we just sit there. Avoid and overcome the urge to quit. Keep moving in the direction of your fitness goals. If its too hot outside – put in a funny DVD and laugh to your heart’s content while you exercise indoors. A few – often inexpensive – pieces of home fitness equipment will help you burn those calories and develop healthy muscles without enduring the Summer’s relentless heat!

Losing Weight - Slow and Steady

Deciding to lose weight, change your lifestyle, and become healthier is a big step! Start by making a simple commitment to yourself. Decide what you want out of a fitness program and set goals. Doing so will keep you on track and help you motivate yourself to achieve the goals you set. Many people find it helpful to put together a written plan. Your plan might include things like the amount of weight you want to lose, and your target date you'd like to lose the weight by. You might even write down the dietary changes you'll make to establish healthy eating habits, and a plan for getting regular exercise and physical activity.

Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change.

Keep a "food diary" for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.

Everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.

Frequent exercise or physical activity can help you live longer and improve your quality of life! Exercise doesn't need to be strenuous to improve health; moderate-intensity physical activity performed over the course of the day will usually result in significant health benefits for people of all ages. Everyday activities like walking may be the safest types of exercise for older or previously inactive people, because they put less stress on muscles and joints. If you've been out of shape for a while you might enjoy some simple low-impact exercise options.

Better fitness can be defined in many ways, depending on your goals, your current level of activity, and how much time you have available. A program that includes aerobics, resistance training and stretching will give you the greatest overall health benefits. Sometimes - slow and steady is the best course for lasting weight loss. Simply getting started is a vital first step. Make a promise to yourself. Then take immediate action!

The road to better health and fitness is a journey anyone can enjoy. Take that first step! Start getting in shape fast - by eating healthy foods and getting some exercise every day!

10 Tips for Better Health and Fitness

1. Start every day with a healthy breakfast.
Breakfast gets you going after a long night without food. And it can help you focus and do better at work or in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with half an avocado or a little peanut butter, yogurt with fruit or berries, whole-grain waffles or even last night's pizza!

2. Get Moving!
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3 Snack smart.
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. Enjoy a handful of walnuts or almonds and some strawberries or grapes! Avoid the stuff you find in vending machines.

4. Work up a healthy sweat.
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 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.

5. Balance your food choices.
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices and checking out the Nutrition Facts Panel on food labels will help you get the nutrients your body needs!

6. Get fit with friends or family.
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

7. Eat more whole grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.
Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

8. Join in the fun at work or school.
Take a yoga class during lunch or enjoy other physical activities at school. Join the company basketball league - or start one! Play intramural sports or sign up for a class at the local college or YMCA. Play a variety of sports and enjoy outdoor activities wit family and friends! Sports are a sure way to help you feel good, look good and stay physically fit!

9. Keep Eating Healthy Foods
A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Enjoy your favorite pizza at dinner. Then choose lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, pass on a third. Have a glass of water instead!

10. Make Fitness and Healthy Eating Fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, look years younger and feel better! Set realistic goals - don't try changing too much at once. Buy a few pieces of inexpensive home fitness equipment and boost your fitness level without even leaving the house! Put a favorite comedy in the DVD player and roar with laughter while you build muscles and burn calories! Fitness is fun - and helps you get more more out of life!

Exercise, Build Muscles and Lose Weight Fast

Getting in shape and staying fit is vital to a long and healthy life! Exercise and a healthy diet are essential to losing weight and keeping the excess weight off for good. The Good news is you can exercise and lose weight fast!

Exercise or some form of physical activity not only helps build and preserve healthy muscles! Exercise does wonders for your mood! If you want to live longer and enjoy life more - get some exercise most days of the week! To really give your fitness level a boost you might try working out with weights.

Here's a few tips to help you get started -

1. If you're new to weight training - you might enjoy the advice of a qualified trainer. Or -at the very least ask someone who work out regularly. They can offer some great tips on form and working the basic muscle groups.

2. Always give your muscles a day of rest after working with weights! Most fitness experts suggest strength training two to three times a week with at least one day of rest between workouts if you're working the same muscles at each session.

3. Do one exercise for each major muscle group and two or three sets of eight to 10 repetitions. You might try 8 - 10 reps on the bench press and then move to the bicep curls. Find a rotation you can feel comfortable with. Push yourself - and not too hard. Arnold Schwartzenegger didn't build his muscles in one week. Don't go for too much weight too soon!

4. Some experts recommend you take your time - lift the weight slowly to a count of four and then lower to a count of four. This approach reduces your chance of injury.

5. Focus on the muscle your working. Never use other muscles to compensate. You should only be moving the muscle you're supposed to be moving!

6. Tighten your abdominal muscles to help strengthen your core and lower back.

7. Once you get comfortable lifting a certain weight you might increase the number of reps for better tone. If you want bigger, stronger muscles - gradually increase the amount of weight you lift.

8. Stretch your muscles before and after every workout. Stretching helps your muscles stay flexible. Try yoga or pilates to help maintain healthy, flexible muscles!

Building muscles and strength will add an extra boost to your calorie burn! You'll soon feel more energy and enjoy a more toned and healthy body shape! If you're still wanting to lose some weight - add weight training or some kind of resistance training to your schedule and watch your fitness level soar! Exercise frequently and build muscles to lose weight fast - and keep it off!

Lose That Belly in 12 Weeks!

Do you have a little ( or alot ) extra around the old belly? Have you somehow managed to add a few pounds since college? Or since you turned 30? No worries! It can happen to the best of us! If you want to shed those extra inches around your waistline - good news is on the way! You can lose your belly - in as little as 12 weeks - if you start today!

The quickest way to lose weight - and keep it off is with old-fashioned vigorous, heart-pumping, calorie burning exercise! ( And you have to start eating healthy too! ) Simple habits. Easier said than done! Thousands have done it before you. Countless others will choose to get out and burn more calories every day. They'll adopt a couple simple life-saving habits.

Why not join the successful millions who've changed their lives for the better? Start having more energy and more fun in a matter of weeks. Re-arrange your schedule if you have to. Invest a few hours every week to making your life more fun! Make time for better health and fitness.

Fitness doesn't have to cost a bunch of money. You can get into much better shape without ever stepping foot inside a gym or a health club. ( Although many fitness buffs enjoy the friendships and the support they find in those settings. )

You can start by simply walking. Have you heard the story about the incredibly obese 40 year old who went to the gym and told the trainer he wanted to lose weight. The trainer proceeded to tell this gentleman to get up and go walk for as far as he could go. The following day brought the exact same advice - Go walk as far as you can. Two months ( and twenty less pounds ) later this guy is still walking every day - and eating a healthy diet. A year goes by and this formerly obese gentleman had managed to drop over 100 pounds! Walking every day!!

Give yourself ( and your family ) the best gift you ever share - better health. You can live longer and enjoy life more! Join a team at your office or school. Invite a friend - or enjoy the new friends you are sure to meet! Getting in shape is much easier if you're having fun while you play! Learn a new sport - or two. Volunteer to help coach or referee a youth soccer league this fall. You'll have a blast watching the little ones run all over the field - and you'll burn off some calories while you're at it!

Don't forget to practice healthy eating habits. Limit your sugar. And skip the white bread or white rice. Stick with whole grains instead. Try some heart healthy salmon a couple times a week. Eat more locally grown or fresh vegetables. Keep a fruit bowl handy - and have a couple pieces of fruit every day! Drink plenty of water. Forget the soda and beer and - whoa, hold the phone...... ( OKAY - one beer a day or a glass of dark wine. But just one! )

If you want to look years younger - now is the perfect time to take the first step towards a longer, more fulfilling life. Stop wondering how to lose that belly. Start walking. Starting playing more - exercising and eating healthy foods every day. The quickest way to lose weight - for good - is with daily exercise and healthy eating habits!

Dieting is Easier When You Love the Food. Delicious meals shipped to your door. It's a proven strategy that works!

That Dang Washing Machine shrunk my Jeans

Are your clothes feeling a little more snug than when you first bought them? Those darn high tech washing machines and dryers on the market today are notorious for shrinking many an outfit or favorite pair of jeans!

Well, the good news is - You won't have to hire a personal trainer or starve yourself to enjoy a slimmer waistline! The secret to a slimmer waist and flatter stomach is found in how you exercise! Vigorous aerobic exercise will help you burn more calories – and get rid of belly fat faster than any diet pill or wonder drug available only on ….

You can lose weight fast and shed those unwanted inches with a healthy dose of daily exercise. For the best results try a variety of aerobic workouts – from jogging to swimming or rowing. Growing numbers of slim and trim fitness lovers have discovered the convenience of working out right at home. Using their exercise bikes, treadmills, ellipticals and rowing machines – they burn more calories without even leaving the house!

Start your day with a protein rich breakfast. Protein fuels your workouts and kick-starts your metabolism! A healthy breakfast keeps your energy up and helps prevent those wild swings in your sugar level that can leave you feeling drained or worse – give you the urge to pig out. There are many healthy options for getting some protein try an egg-white and veggie omelet or add some whey protein powder in with a fruit filled smoothie! Limit the amount of sugar at breakfast and load up on whole grains and protein instead! They will keep you feeling full longer.

Give your fat burners a real boost by alternating your pace during your regular aerobic workouts. Start at a normal pace then vary between moderate- and high-intensity cardio intervals. Run as fast as you can for a minute. Then back it off to a more moderate pace for 2 or 3 minutes. Repeat these quick bursts and more normal paced interval several times. You’ll burn more calories during and long after your workout!

Building muscles with resistance or strength training will help you sculpt a more toned body shape. For better results you might change the number of reps and the amount of weight you use between strength sessions. Do you want better looking arms and shoulders? Try bicep curls. Try a few sets of 10 or 12 reps with 10-pound weights on one day. Then two days later go for 20 reps using a slightly lighter weight! Always give yourself a day off between your working with weights.

Combining a variety of regular daily aerobic exercise with twice weekly weight or resistance training will help you sculpt a slimmer, body in a matter of weeks! If you’ve been wondering how to get rid of belly fat and build tighter abs – go for a healthy mix of cardio and muscle toning workouts! Keeping eating healthy foods and avoid the sugar based drinks and snacks. You can have a leaner, shapely body and a trimmer waistline without spending a small fortune on miracle drugs or surgery!

Have More Fun

Do you wish you could have more fun? Maybe you'd like to enjoy life a little more? You can have lots more fun and get more out of life when you get out and enjoy the fun of sports and exercise. If you're still hoping to shed a few pounds this Summer - daily exercise and eating healthy foods are vital to losing weight and keeping the excess weight off for good!

Here's a few tips to help:

Try something new! Join a tennis or bowling league. Swimming is great exercise and a refreshing way to burn more calories!

Vary your exercise program. Change exercises or invite friends to join you to make your workout more enjoyable. There is no “best” exercise – just the one that works best for you. Try golf - you can walk off a bunch of calories and enjoy nature while you're on the course!

Schedule your exercise time or workouts and treat them like a regular appointment. Write them in your planner. Be selfish with your exercise time.

Dress for your workout. Get a good pair of running shoes. Your feet will thank you!

Eliminate distractions – inform your family to not let anyone interrupt you. Other family members are allowed in your workout space only if they are going to work out with you. Make it family time! And don’t let anyone interfere with your family fitness time!

Turn off your cell phone. They’ll call back if it is really important!

Get some simple home fitness equipment and turn that extra bedroom into your very own mini fitness center!

Bring the entertainment to you. If you can’t put your fitness equipment near a TV or stereo, wear headphones or read a magazine. Entertainment makes the time fly by.

Install a mirror. A mirror will give your home gym that health-club feel and enable you to keep an eye on your form.

Keep a fitness journal. Nothing is more motivating than success, and an exercise diary gives you documentation of your accomplishments.

Visualize your success. See yourself a little slimmer - or alot! Start eating healthy foods every day. Get some aerobic exercise, and add in some resistance workouts. You be building muscles and getting in shape fast!

It may not be easy, especially at the start. But as you begin to feel better, look better and enjoy a new zest for life! Life is much more fun when you enjoy a healthy lifestyle!

Save Money - Live Healthy

You don't need to go to the gym 5 times a week to be healthy. For instance, did you know that a 45 minute walk at a brisk pace - 3 to 4 miles an hour - can burn up to 300 calories? Even a few small changes in your daily routine - like parking further away, taking the stairs, and playing active games with your kids - can start you on the path to an active, healthy life!

Start today! Try to work activity into your daily routine by setting realistic goals. Activity doesn't have to take up a lot of time in your day. Many people find that they can significantly increase their activity just by taking a few small steps.

Be realistic about what you can do. Everyone is busy - find a way to devote some quality time to yourself and your health! Maybe you haven't been active in quite a while. Start slow and gradually build your endurance. If you set your sights too high you might give up too soon. Any step - even small ones - in the direction of your goal for better health and fitness is a good step!

Write down your goal and give yourself a target date - like one month - to accomplish that goal. The timeframe is very important - without it, you may lose momentum, and you won't know whether you've been successful. Build yourself up to 10 or 15 minute sessions several times a day! You're on your way to achieving your goal. By setting goals, meeting them, and then setting slightly higher goals, you will eventually exceed your own expectations about what you can do!

Try a variety of healthy pursuits - whether it's walking, playing with the kids, swimming, or another activity that you enjoy! If you have a choice between walking or driving, choose walking - going up the stairs instead of the elevator, or parking further away from the store. Or walk the kids home from school or day care.

Strength training is an excellent way for you to get the recommended minimum of 30 minutes of physical activity each day. Strength training will help you burn extra calories, build strong muscles, bones, and joints, and improve your level of physical fitness!

You don't need to spend a fortune at the health club. Keep it simple - Buy some simple home fitness equipment and save your money every month!