10 Steps To Your Best Year Ever!

Happy New Year! May the coming year be your best year yet! And filled with good health.

Here are just a few steps to think about and hopefully help you to your best year(s) ever!

1. Decide to be Happy. Ignore and forget the inevitable  stuff that gets in your way. Put those negative thoughts and feelings aside as soon as you start to experience them. Turn them into a positive. Find something better - or more pleasant - to focus on! You're in control. Decide to choose a happier life!

2. Get at least 30 minutes of exercise - of your choosing - every day. Even if it's just a nice walk with your favorite loved one(s).  Want to lose some weight,  enjoy life more or achieve a better level of fitness? Kick it up to 45 minutes a day!

3. Turn off the TV for 30 minutes every day and read something positive. Or go to bed a little earlier and get a great night's sleep!  The point is - enjoy that TV a little less and all that life has to offer  a little more. You can always hear about the news tomorrow - or who won the latest round of your favorite talent show!

4. Get outside - connect with nature. Breathe in some of that fresh air and contemplate the all the beauty nature has to offer!

5. Choose to eat healthy foods. Enough said. You know!

6. Set reasonable goals - and write them down. Experts suggest that written goals - have a better chance. While you're at it write down the steps you plan to take in order to reach those written goals.

7. Evaluate your progress and decide to adapt your goals or the steps you need to take to reach them. Take a few minutes each evening to decide what your priorities are for the following day. Every weekend or so - take an honest look at where you are. What's working and what maybe isn't worling so well?

8. Enjoy the Journey. Share some time with those you love. Or find someone new to enjoy this great life with. Try something new. Pick up a new sport or pasttime. Get out there and enjoy life. Life is short - don't we owe to ourselves to make the most of this brief time we have?

9. Forgive yourself if you falter. Everyone who accomplishes anything meaningful has to overcome obstacles. If you fall down or fail. No Worries! Get back up! Persist!

10. Laugh more! Find something funny to read or watch on the tube. What have you got to lose?  Except that frown on your face or the worrisome thought which get in everyone's way from time to time! Take the advice of that master songwriter back in the 80s - Don't Worry - Be Happy!

And just 1 final thought - or bonus step. Learn to Love yourself and share your love with as many others as you can. Practice random acts of kindness as often as you can. Share your Love.

And Have Your Best Year Ever!

Stretching Your Body and Mind

    Have you ever noticed a dog or cat wake up? Observe their instinctive movements: the gradual but vigorous stretch in every direction, the deep breathing, the sympathetic extension and staying of the limbs at the climax, then the gradual giving up of the activity and the moment of restful satisfaction.

Stretching in this way is one of the most natural, even primitive instincts in all animals.
Certain simple movements are taken by practically every animal on awaking under normal conditions. Among these are yawning, deep breathing, expansion and stretching. These exercises form a part of the process of awaking. It is the change from the position of lying down to that of standing up. Many of us rarely takes the few moments to practice these simple exercises.

Between the moment of awakening and standing erect man possibly takes more time, whines more and does less than any other animal on this wonderful planet we share!

Of all the provisions of nature to meet this crucial moment in animal life the stretch seems to be most important. Why men neglect the stretch is curious. Man seems to lack something of the vigor of the animal instinct on awakening. He lives a more rational life, and it is necessary for him at this time to make certain decisions and exert firmness and resolution.

Science has carefully explained the stretch, but men seem to refuse to take the lesson. The stretch extends the body so that the veins, where congestion is most liable to take place and where pressure of blood is weakest, are so elongated that the blood flows more easily from the arteries, where the pressure is strongest, through the veins back to the heart and circulation is equalized and stimulated.

The benefits of stretching may be enjoyed by anyone who will take the pains on waking up in the morning to stretch easily, for a few minutes, then rest a few moments and note the effect. He will feel a great exhilaration all through the body. He will feel a sense of harmony. Thanksgiving seems to arise from every cell at the fresh blood and life.

Take a moment when your mind is free. Focus your attention to receive joy instead of gloom, love instead of hate. You can exclude the thought of evil or you can yield and allow the tempter to desecrate your shrine. Whichever choice you make, these first moments of your day's living will color the whole course of the coming hours.


Can you wake as wake the birds? In their joy and singing share?  
Stretch your limbs as do the herds, And drink as deep the morning air?  
Quick as larks on upward wing, Can you shun the demon's wiles, Promptly as the robins sing,  
Can you change all frowns to smiles?

Can you spurn fear's coward whine, Meet each day with joyous song?

Then will angels guard your shrine, Joys be deep and life be long.

The Gift That Keeps on Giving!

    Do you give yourself a gift at Christmas time?  Maybe you prefer Judaism and their traditions during this wonderful season. Whatever your beliefs this holiday season, maybe you can find some time to get something just for you. Go ahead - its Okay to indulge yourself a little. Invest in your own health and fitness.

    Your options run the full spectrum from a few bucks to over a thousand.  Maybe all you need is a new pair of running shoes. Or - your first really decent pair of walking / running shoes. How about a jump rope? They cost like $10 and should last you a couple years - or longer! Buy yourself some inexpensive hand weights or dumbbells and get hooked on building a scuplted, more muscular look for yourself in the coming year!

   Maybe you've seen the endless onslaught of infomercials for this or that super workout system. Great! If one of those happens to catch your interest - Why Not? You could start with a few free fitness videos from your neighborhood Family Video store. Or check out Amazone for some different choices. You don't ned to spend a small fortune at the gym or fancy health club to get your body into better shape!

   Try some good old fashioned calisthenics - you remember the exercises we all learned in middle school and high school. If the weather in your neck of the woods is better suited for polar bears and Hockey players - try some simple - and effective - indoor fitness equipment to help you keep your waistline slim and trim this Winter!

   Want to encourage your children to adopt healthy habits and enjoy life more? Sign them up for a winter basketball league - or whatever sport they express interest in. Get them a jump rope or a bike. They will be far more likely to adopt healthy habits if they see us doing it too! Make fitness a family affair this Winter - and for the coming New Year!

Enjoy the Holidays More

  The weather outside is splendid – if you’re a polar bear. Or happen to love playing Hockey on a frozen pond or an outdoor rink. Many here in North America can enjoy all four seasons.

Winter is really great for all the indoor activities we so enjoy. Entertaining, cooking and enjoying good company in a nice warm home make winter special for many.

Getting outside and enjoying nature can pose a challenge when the wind-chill is at single digits or lower! The daily jog is refreshing indeed. If you’re like me you might find it way easier to get some exercise indoors on these freezing cold winter days. Isn’t it so much nicer to flip on the DVD player and enjoy a favorite comedy while you burn away those holiday calories?

Millions of Americans face the challenge of moving our running and exercise time indoors from November to April. Joining a gym or health club is - for many - not a good option.

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.

If you’re like me you might prefer working out before the rest of the family wakes up. Those early morning sessions on the rowing machine are an excellent way to get your heart pumping and burn off a ton of calories! All before you even step outside!

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. They say that ab exercises done on the ball are more effective!

The possibilities are practically endless. And you don’t even have to get out and brave the cold. Make this your best year ever and invest in some simple low impact exercise equipment for your home. 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. Start getting in shape fast and enjoy the benefits of a healthier, sexier body!

Winter Workout WonderLand!

    This Weekend many in North America are feeling an early taste of Winter! If you plan to head outdoors today for your daily run - you may want to warm up indoors, before exposing yourself to the frigid air.  When you warm up indoors you'll reduce the strain on your heart. You'll probaly feel better about venturing outside as well, because you'll be warm already.

   Running - or any outdoor activity can put extra strain on your heart as it tries to pump blood to your extremities. Walking will help relieve some of this strain by dilating the  blood vessels in your legs. The trick is to warm up slowly, to allow your body to adjust to the coldness.

    If you don't warm up when it's freezing outside, you could set yourself up for severe chest pain or worse - like a heart attack. 

    Before you head out into the Winter Wonderland you may want to dress in layers. Wearing multiple layers enables you to adjust your attire as you go, according to the weather and your level of activity.

    For your inner layer (the one closest to your skin), try light wool blend long-johns or cotton thermals. Some avid runners are using  garments made from a synthetic fabric such as polypropylene, which wicks away perspiration from your body.

   Then add an insulating layer - like a nice warm sweater, or hooded sweatshirt for warmth. Many Winter running enthusiasts find the new synthetic fabrics do a better job of keeping you warm and dry than either wool or cotton. If that works for you - fine! The key is to wear enough layers to keep you both comfortably warm without preventing you from moving freely!

    If you're getting snow or sleet , wear an outer layer that protects you from wind and rain. If you can - choose a fabric that's waterproof. Keep that cold ice and snow away from the inner layers!


    If you're like many of us you may prefer working out in the warmth and safety of home! ( Why get all bundled up and drive miles through the arctic air to a fancy healthy club? ) Get yourself some simple home fitness equipment and put a favorite comedy in the DVD player! Enjoy yourself while you work off those extra pounds!

   

Happiness

    Do you want more happiness? A great sense of self esteem perhaps? Would you like to develop a fresh, new outlook on life?

   Share your Love with others. Anyone. As many others as you can. And just watch how much love you get back!  If you want to cultivate love, create harmony in all your feelings and faculties. Remember that all that is pure, holy and virtuous in love flows from the deepest fountain of the human soul.

   Most beautiful in morning and evening, but warmest and steadiest at noon. It is the sun of the soul. Life without love is worse than death; a world without a sun. The love which does not lead to labor will soon die out, and the thankfulness which does not embody itself in sacrifices is already changing to gratitude. Love is not ripened in one day, nor in many, nor even in a human lifetime. It is the oneness of soul with soul in appreciation and perfect trust. To be blessed it must rest in that faith in the Divine which underlies every other motion. To be true, it must be eternal as God himself

    Without love there would be no organized households, and, consequently, none of that earnest endeavor for competence and respectability, which is the mainspring to human effort; none of those sweet, softening, restraining and elevating influences of domestic life, which can alone fill the earth with the glory of the Lord and make glad the city of Zion. This love is indeed heaven upon earth; but above would not be heaven without it; where there is not love, there is fear; but, "love casteth out fear." And yet we naturally do offend what we most love.

    Love blends your heart in blissful unity, and, for the time, so ignores past ties and affections, as to make willing separation of the son from his father's house, and the daughter from all the sweet endearments of her childhood's home, to go out together and rear for themselves an altar, around which shall cluster all the cares and delights, the anxieties and sympathies, of the family relationship; this love, if pure, unselfish, and discreet, constitutes the chief usefulness and happiness of human life!

Suck in That Gut!

    "Suck in that gut" - the often used and seldom practiced advice from that famous crime fighter of yesteryear.  Barney Fyfe would admonish all new visitors to the Mayberry jail to "look sharp" and most importantly to "Suck in that gut"!

    If you're like me and you heed Barney's well-intentioned order - your belly might look more like Otis's rounded mid-section. Ol Barn may have had a 32 inch waist. Many of us past the age of 30 haven't seen that waist size in our closet for years now!

Well, the good news is - You can regain that youthful, slimmer body type and even a 32 inch waist - if you take the steps to get rid of your belly fat!

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 healthy pursuits – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life.

If you want a slimmer, more toned and muscular body – why not start today! Health and fitness experts agree – the best way to lose belly fat is with plenty of good old fashioned aerobic exercise. 

  

The Rest of the Story

     We've all heard of that wildly popular book  - "Think and Grow Rich". History is filled with classic rags to riches stories that can help motivate even the most skeptical among us.

    And who hasn't seen or heard of the awesome success achieved by many a popular sports figure. Legend has it that Michael Jordan - perhaps one of the greatest basketball players in recent history - was cut from his high school basketball team. His first attempt to make the team resulted in disappointment.

And then, he used that setback or failure to move on and get better. Much, much better! He practiced alot. Most likely every day. Rumor has it that his Mother had to drag him off the basketball court and into the house for Supper and bedtime.

What can you and I learn from the great Mr Jordan? Always mind your Mother - and never give up! If you want to accomplish anything keep practicing. Keep moving in the direction of your goal. Whether you want to lose 2 pounds or 52 - you can.

    First, you have to decide upon your goal. Then, start taking action towards reaching your target. And keep practicing. Keep taking action - everyday - if you must. Enjoy the journey and savor the thrill of the experience!

If your goal is a big goal - break it down into smaller, more manageable pieces. Want to lose 50 pounds? Set your sights - at first - on losing a single pound or two. Then 2 more. Many a health expert - people much more knowledgeable than me - recommend 2 pounds per week is a healthy and safe weight loss target. So, give yourself some time to drop those 50 pounds. if it takes you half a year - that's great!

The great inventor - Thomas Edison - didn't succeed at crafting his first light bulb until he had found hundreds of ways that didn't quite make it. His goal took time - and lots of setbacks! The great violin masters didn't reach their incredible levels of mastery in a week or even a year. They practiced and practiced some more. Their amazing talent took years to develop.

That famous Subway guy - Jared - took a year or maybe longer to shed his extra pounds. And he kept practicing those 2 simple habits anyone can choose to adopt. He walked - alot. And he watched his calories! Simple choices. He chose to enjoy eating healthy foods and and exercise regularly. Together, these simple habits helped him reach his weight loss goal! 

    Even small changes can bring great success. Think about it - If you consume 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. So, what if you were to cut your calories - just a little - every day? One less beer. Or perhaps passing on that morning donut. Go for a protein rich egg-white omelet instead.

     You could take that weight off, or keep it off, by doing 30 minutes of moderate exercise daily. Health experts agree - the quickest way to lose weight  and keep it off - is the combination of exercise and diet.

Lose That Belly Fat

Do you have a few extra pounds around your belly?

What is the best way to lose belly fat?

Good news - your options are plentiful if you’re seeking to trim up your abs! You can greatly reduce belly fat if you start a regular exercise routine and start eating healthy! Start swimming, walking, jogging, rowing, or working out on a quality elliptical. Get your heart rate up and sweat away some major calories. Add some abs specific exercises to tone those underlying muscles and burn even more fat off!

If you were to ask ten people how they managed to lose weight you might well hear ten different answers. One aspect of most successful weight loss efforts is exercise. The more you exercise the more weight you lose. Watching what and when you eat is another key factor!

Depending on your age – if you eat anything within the last couple hours you are awake – well those calories may just sit there all night and end up gathering around your waistline! If you’re over 30 – try to avoid eating anything those last few hours before sleep. A light snack might help keep your blood sugar levels in balance. Keep it light and as few calories as possible!

Now – back to the real goal – the best way to lose your belly fat! Depending on where you are today – you can safely lose a couple or three pounds of stomach fat every week! The quickest way to lose those unsightly bulges is with aerobic exercise. Plenty of it! Mix in some Yoga or Pilates for a well balanced muscle tone! A variety of exercise routines seem to work well for many healthy fitness lovers.

Running every day can get boring after a while. Mix up your workouts. Do some form of cardio at least five days a week. And mix in some weight training every other day for even quicker results. You can start seeing amazing results in a matter of weeks!

If your knees are starting to feel the impact of hitting the pavement for all those miles you might enjoy some quality low impact workouts instead of running! Lots of slim and trim folks swear by their daily swim! Swimming is a great whole-body workout that some enjoy well into their 70s and 80s!

Don’t want to spend several hundred a year at the health club? Get some top quality home fitness equipment and workout right in the comfort of home! Rowing is an excellent workout that really works your whole body! Get a top quality – Indoor Rowing Machine just like they use in expensive health clubs! You’ll soon see why so many skinny fitness buffs swear by their rowing machines!

Whatever your fitness goals are for this year – you can still see amazing results before the Holidays. If you want a slimmer, more toned and muscular body – why not start today! Health and fitness experts agree – the best way to lose belly fat is with plenty of good old fashioned aerobic exercise

Happy ThanksGiving!

Happy Thanksgiving - what a wonderful time of year! For many of us this weekend will bring plenty of family, friends fun, and great food!!

Some won't have it so good - or at least they may think they don't!  Do you ever find yourself suffering from Holiday Blues?

Countless millions have discovered one inexpensive solution for dealing with stress during the Holidays.

They get a little exercise every day. They run away from the Holiday blues! They find a bright side and dwell on the positive - whatever it may be.

Exercise skyrockets your self esteem. You simply feel better about yourself and life in general!

Exercise reduces Stress. Period. This, alone, is reason to start – Today!

Regular and consistent exercise usually means less illness. Less money spent at the Doctor’s office!
If better fitness is one of your goals this year, Congratulations! You are choosing perhaps the single best journey anyone can embark upon.

Look for opportunities to spend less time on the couch and to increase your active time. For example, instead of watching TV, try taking a walk after dinner.

Set aside specific times for physical activity in your schedule to make it part of your daily or weekly routine.
Start with activities you enjoy. Some people might like walking in their neighborhood in the mornings; others might prefer an exercise class at a health club after work.

Not thrilled about joining that fancy health club or shelling out cash every month to keep that membership?
Pick up some home fitness gear and workout right in the comfort of home! Many a fitness lover has discovered that working out at home saves time, and money! And, best of all, you get to  decide when to  exercise.

Pop a favorite comedy in the DVD player and enjoy some heart healthy laughter while you build muscles, burn calories and shed those extra pounds! Lose weight and feel great

Practice a few healthy habits. Make a daily habit of eating small portions of healthy foods. Practice the healthy habit of daily exercise.

The Battle of the Fat Belly Bulge is one challenge you CAN Win! You Decide!

The best way to lose belly fat is with a healthy balance of aerobic exercise and strength training!
Health experts agree – The Healthiest Way to Lose those Winter blahs is eating healthy foods and exercising every day!

Healthy Family Fun

    As we prepare to enjoy another Thanksgiving Holiday filled with family, friends and plenty of good foods,  why not fit in some healthy family fun? If the weather permits, maybe you can get outdoors for a healthy walk or run in the fresh November air! Bring along a footbal or basketball to your family gathering.

   Why not amke family fitness time a habit you can enjoy together year round?   Set a few goals that you and your family can achieve. Encourage your family to come up with activity ideas  and set goals together. In the first few weeks, you may not achieve every goal, but if you stick with it, physical activity will become a part of your family’s routine.

Tip: Effective goals are specific, achievable and forgiving. "Exercise more" is a great idea, but "take a 30 minute walk" is more specific and easier to achieve.

To keep the momentum going, share your new activities, ideas, and tools with friends, neighbors and relatives. Invite them to join in and get moving too!

To keep the momentum going, share your new activities, ideas, and tools with friends, neighbors and relatives. Invite them to join in and get moving too!

There are countless ways to enjoy physical activity together as a family:

• Play tag, swim, toss a ball, jump rope, hula-hoop, dance to music—or even play a dancing video game. It doesn’t have to be sports, just get your family moving!
• Walk the dog, go for a jog, go on a bike ride, take the stairs, or head to the park and let kids run around for a while.
• Celebrate special occasions—birthdays, anniversaries—with something active, such as a hike, a volleyball or soccer game. Get that frisbee out of the closet for some healthy outdoor fun playing Frisbee in the park.
• Encourage the whole family to get involved in household chores, like cleaning, vacuuming and yard work.
• Park further away when you do your Christmas shopping - or wherever you go . Count the steps with your children it takes from the car to your destination. Write it down. See if you can park even further away on your next stop.
• Walk instead of drive, whenever you can. If you have to drive, find a spot at the far end of the parking lot–the most distant from you are going.
• Volunteer to coach or referee your childrens favorite sport. Encourage them to try new sports.
• Train as a family for a charity walk or run.

Read on for more healthy family tips.

The Angel and the Workout

    Meagan was hot! A classic beauty - inside and out. Who knew that this lovely little darling of many a college boy's eye would play such an influential role in my pursuit of chasing down tennis balls.

    Meagan was clearly way out of my league. I was a wayward soul - looking for the next bit of pleasure and someone to hit tennis balls with.

   A lasting relationship was not very high up on my list of priorities. Girls, tennis, beer and my beer-drinking buddies were enough to keep this 22 year old grad student plenty happy.

    One cold winter night after doing a few miles around the indoor track in the University fitness center , i peaked in on the room where all the rowing machines and stationary bikes were. I'd never had any reason to venture into that room - all i ever went there for was the indoor run - and the weight room.

   Winter is a wonderful season and i enjoy getting outdoors in all four seasons. Running in sub-freezing temperatures is not high on my list of fun ways to stay in shape.

   As i peaked in to check out the long line of bikes and treadmills i noticed a couple strange looking devices along one wall. As i looked closer i finally figured out that these must be rowing machines.

    Then she spoke to me - maybe God asked her to be nice to that wayward soul she encountered that cold December night. Do you like to row she asked? Speaking to her was surprisingly easy. For some strange reason I had no desire to hit on her and try to lure her into a night of partying and pleasure. I sheepishly told her that i had never been in a boat and had no idea how to do these rowing machine things.

    Well, she must have been an Angel - before i knew it she was guiding me onto this strange looking contraption. I felt like a moose on a tricycle. And yet she took a few minutes to help me get started on what soon became one of my favorite workouts! After just 10 minutes i was really breathing hard. My heart was racing. And my arms and legs were feeling the effects of this great little workout.

    I don't know what ever happened to that beautiful angel God sent to me on a frigid winter's eve. I ventured back into that room from time to time and tried my best to get past 25 minutes on that incredible workhorse of a fitness machine. I had little problem jogging for 25 or 30  minutes. The rowing machine was another matter.

    The moment i stood up i knew i had just experienced a real workout.

    If you want to add some variety to your fitness regimen and don't mind burning a ton of calories in a short time you might enjoy having your very own rower. First, check one out in a gym or health club near you. Or head to the nearest nice hotel and ask if you can see their fitness room. See for yourself how simple this powerful calorie burner is.

    Get on it and try it out. You'll most likely start to feel the burn in a matter of minutes - unless you already rival the fitness level of Peyton Manning and Tom Brady.

    If you're looking for some serious and effective body shaping help - try an Indoor Rowing Machine

Will to Win

Do you ever wish you could turn back the clock and once again enjoy the slim, toned, healthy body you had in younger years? Do you find yourself dreaming of a better life - one filled with more fun and happiness? Maybe you just want to fit into last year's jeans? Or wish you could revive that spark you and your special loved one used to enjoy at the drop of a hat ( or another piece of clothing! ).

Good news! You can enjoy a renewed sense of vitality and vigor. You can have more energy and more fun in your life.  

Start today! Do something - Anything that gets you up and moving your body for at least 20 minutes.

Out of shape? Out of practice? Start small. Do what feels OK for you. No need to run a marathon - or even a mile - today. Just start. Walk that mile. Run as far as you can and walk the rest. Get your heart pumping. Feel your lunges as they suck in more air than you thought possible!

Push yourself a little. Your limits are most likely farther out there than you might imagine! Be sure to stretch and focus on your breathing. If you get too winded - slow down your pace a little.

Slow growth is often the best. You may have taken years to get into the shape you find yourself today! Don't expect to shed that pot-belly in one week.

And this brings us to point 2. Stick with it. Every day! Do something. Walk. Run. Ride your Bike. Get a jump rope and some small hand weights.

Try a new sport - or 2 or 3! Variety will help you achieve a better overall fitness level.

The key is - just get started. Get the ball rolling. And then, keep it up. Keep your fitness level near the top of your list of priorities! Develop the will to win a better life for yourself. Then get moving!

Make Fitness a Priority!

    Do you ever see those happy go lucky people who usually seem to have a genuine smile? They always seem to be happy and have slim toned body types. Do you ever wish you could be more like them? 

   Want a better attitude toward life and maybe less stress? Do you ever wish you could have more fun and maybe find greater happiness? 


A great, winning attitude and that seemingly natural sense of happiness is like second nature to some fortunate people. And, it can be yours too! You really can enjoy life more and enjoy a better balance. You too can cut your stress levels substantially! And have more energy for having fun!

Make Your Physical Well-Being a Top Priority

In the hectic society we live in, many of us have priorities that revolve around work and family. More often than not, individuals don’t place too much importance on their own health. However, there have been some positive changes in the last few years because people now seem to be more conscious of the kinds of food they are putting into their mouths.

While eating healthy food is definitely a good step in the right direction, it is far from enough. You should still start fitting more exercise into your  daily schedule if you truly want to achieve an ideal level of fitness and physical well-being. You may feel strong and fit today but without sufficient exercise, your body will eventually deteriorate and you will find yourself experiencing symptoms of various diseases soon.

The most common excuse people give for not exercising enough is that they simply don’t have the time to do it. The truth is, it only takes a bit of time management skills to be able to free up even 15 minutes daily to dedicate to your regular workout.

There is a popular fitness myth that you need to keep exercising for at least 30 minutes at a time before you can enjoy the health benefits of your exercise routine. However, it has recently been discovered that dividing a long workout session into several smaller routines will give you the same results.

This is good news especially for people who are only just starting to get out of the couch and have never had an hour of real exercise before. Ideally, you can start by doing three 10 or 15 minute mini-workouts scattered throughout the day. If you are able to do this without exerting much effort, your body is telling you that you can handle more, in which case you can either add a couple more workouts to your day, or perhaps increase the duration of each session. 


Having trouble getting to the gym? Or just don't have the time or desire?

Buy Some Home Exercise Equipment for Motivation!

For most people, having their own exercise tools encourages them to be more determined in working towards their fitness goals. Depending on your objectives and your commitment to having a healthier body and a better lifestyle, there are several kinds of exercise equipment you can use. The bigger and more sophisticated machines will naturally be more expensive, but you don’t have to buy these complex equipments right away.

For novice exercisers, starting with a small resistance band is good enough. These small gadgets are actually quite handy because you can even bring them with you when you go to work and use during your lunch break. They are also quite versatile because you can use them to work out various parts of the body. To top it all off, these resistance bands are very inexpensive. For less than $20, you can buy a set of 5 good quality bands you can use as an all in one exercise equipment.

Another small purchase you might want to make is a dumbbell set. These are great for upper body workouts and are very instrumental in building chest muscle and toning down flabby arms. Rubber exercise mats are also good investments in improving your exercise habits.

You can keep one set of exercise equipment in your home and another in your office. This way, you will have access to your workout equipment no matter where you are. It will also be easier for you to incorporate some exercise routines every time you have some free time in between meetings or other tasks.  


Want to really kick in those fat burners this Winter?  Try indoor rowing for an effective whole body workout!


Buy an Indoor Rowing Machine

Stay Fit and Enjoy the Holidays!

   Autumn colors give us cause to celebrate the abundance of nature's beauty. They also serve to remind us that the Holidays are just a few short weeks away! Thanksgiving feasts and Christmas parties fill our schedules and our plates! 

   As the days seem to grow shorter and the temperature outside continues to fall many of us find it harder to fit in a little exercise. Fewer hours of daylight after work or school make it easy to skip your daily workout and  fitness time. 


Well, the good news is - you can stay fit amidst these shorter days and Holiday gatherings! 


Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category.


WARMUP - 5-10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warmup.


MUSCULAR STRENGTH - a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.


MUSCULAR ENDURANCE - at least three 30-minute sessions each week that include exercises such as calisthenics, pushups, situps, pullups, and weight training for all the major muscle groups.


CARDIORESPIRATORY ENDURANCE - at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.


FLEXIBILITY - 10-12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after a warmup or during a cooldown.


COOL DOWN - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.

True Beauty

"Fate served me meanly, but I looked at her and laughed,
That none might know how bitter was the cup I quaffed.
Along came Joy and paused beside me where I sat,
Saying, 'I came to see what you were laughing at.'"

Every emotion tends to sculpture the body into beauty or into ugliness. Worrying, fretting, unbridled passions, petulance, discontent, every dishonest act, every falsehood, every feeling of envy, jealousy, fear,—each has its effect on the system, and acts deleteriously like a poison or a deformer of the body. Professor James of Harvard, an expert in the mental sciences, says, "Every small stroke of virtue or vice leaves its ever so little scar. Nothing we ever do is, in strict literalness, wiped out." The way to be beautiful without is to be beautiful within

Exercise for Greater Happiness

Health and good humor, noted a famous philosopher,  are to the human body like sunshine is to lush, green  vegetation.


The late Charles A. Dana fairly bubbled over with the enjoyment of his work, and was, up to his last illness, at his office every day. A Cabinet officer once said to him: "Well, Mr. Dana, I don't see how you stand this infernal grind."

"Grind?" said Mr. Dana. "You never were more mistaken. I have nothing but fun."

   "No Way!" was a favorite expression of his; a slang word used to express uncommon pleasure, such as had been afforded by a trip abroad, or by a run to Mexico ( remember when it was actually safe to visit old Mexico? ) , or by the perusal of something especially pleasing in the daily newspaper.

"One of my neighbors is a very ill-tempered man," said Nathan Rothschild. "He tries to vex me, and has built a great place for swine close to my walk. So, when I go out, I hear first, 'Grunt, grunt,' then 'Squeak, squeak.' But this does me no harm. I am always in good humor."

Offended by a pungent article, a gentleman called at the "Tribune" office and inquired for the editor. He was shown into a little seven-by-nine sanctum, where Greeley sat, with his head close down to his paper, scribbling away at a two-forty rate. The angry man began by asking if this was Mr. Greeley. "Yes, sir; what do you want?" said the editor quickly, without once looking up from his paper. The irate visitor then began using his tongue, with no reference to the rules of propriety, good breeding, or reason. Meantime Mr. Greeley continued to write. Page after page was dashed off in the most impetuous style, with no change of features, and without paying the slightest attention to the visitor. Finally, after about twenty minutes of the most impassioned scolding ever poured out in an editor's office, the angry man became disgusted, and abruptly turned to walk out of the room. Then, for the first time, Mr. Greeley quickly looked up, rose from his chair, and, slapping the gentleman familiarly on his shoulder, in a pleasant tone of voice said: "Don't go, friend; sit down, sit down, and free your mind; it will do you good,—you will feel better for it. Besides, it helps me to think what I am to write about. Don't go."

"One good hearty laugh," says Talmage, "is like a bomb-shell exploding in the right place, and spleen and discontent like a gun that kicks over the man shooting it off."

"Every one," says Lubbock, "likes a man who can enjoy a laugh at his own expense,—and justly so, for it shows good humor and good sense. If you laugh at yourself, other people will not laugh at you."

People differ very much in their sense of humor. As some are deaf to certain sounds and blind to certain colors, so there are those who seem deaf and blind to certain pleasures. What makes me laugh until I almost go into convulsions moves them not at all.

Is it not worth while to make an effort to see the funny side of our petty annoyances? How could the two boys but laugh, after they had contended long over the possession of a box found by the wayside, when they agreed to divide its contents, and found nothing in it?

The ability to get on with scolding, irritating people is a great art in doing business. To preserve serenity amid petty trials is a happy gift. Exercise is a great way to help yourself deal with life's inevitable obstacles - in any form. A happy go lucky, even tempered person is always welcomed in a favorable light. Don't let yourself get jaded by those unfortunate souls who fail to see life's blessings.

A sunny temper is also conducive to health. A medical authority of highest repute affirms that "excessive labor, exposure to wet and cold, deprivation of sufficient quantities of necessary and wholesome food, habitual bad   lodging, sloth, and intemperance are all deadly enemies to human life, but they are none of them so bad as violent and ungoverned passions;" that men and women have frequently lived to an advanced age in spite of these; but that instances are very rare in which people of  feisty, bitter tempers live to extreme old age.

Persist and Win

Great men and women don't often find a royal road to their triumph. It is always the old route, by way of  constant effort, focused actions and perseverance. 

All the performances of human art, at which we look with praise and wonder, are instances of the resistless force of perseverance: it is by this that the quarry becomes a pyramid, and that distant countries are united with canals.

If a man was to compare the effect of a single stroke of the pickaxe, or of one impression of the spade, with the general design and last result, he would be overwhelmed by the sense of their disproportion; yet those petty operations, incessantly continued, in time surmount the greatest difficulties, and mountains are leveled, and oceans bounded, by the slender force of human beings.

Barnum began the race of business life barefoot, for at the age of fifteen he was obliged to buy on credit the shoes he wore at his father's funeral. He was a remarkable example of success under difficulties. There was no keeping him down; no opposition daunted him, no obstacles were too great for him to overcome.

Think of a man being ruined at fifty years of age; yes, worse than ruined, for he was heavily in debt besides. Yet on the very day of his downfall he begins to rise again, wringing victory from defeat by his indomitable persistence.

You cannot keep a determined woman or man from success. Place stumbling-blocks in their way and they takes them for stepping-stones, and on them will climb to greatness. Take away his money, and he makes spurs of his poverty to urge him on. Cripple him, and he writes the Waverley Novels. Lock him up in a dungeon, and he composes the immortal "Pilgrim's Progress." Put him in a cradle in a log cabin in the wilderness of America, and in a few years you will find him in the Capitol at the head of the greatest nation on the globe. 

The Secret to Lasting Weight Loss

    Do you ever find yourself wondering if you'll Ever lose those extra pounds? You know - the ones lingering around your waistline and stomach. You're not alone. You and several million other well meaning, hard working,  busy people are in  much the same boat! We all have seemingly countless demands upon our time and resources.

So, what's the answer to your time crunch? How do you fit  30 to 45 minutes of exercise into your hectic schedule every day?

Sometimes the pressures of raising children and caring for parents can seem overwhelming. Do you ever just want to throw your hands up and give up?

Take heart. You don't have to give up. Find just 15 or 20 minutes and get out in the fresh air where you can calm your soul and hasten your heartbeat! Pick up that jump rope and jump for as long as you can while watching your favorite show.

Encourage your children to join you in a race around the block! See if you can beat them! ( If you can - you're far better off than many of us! )

Don't have time to head out to the local gym or health club? The weather outside too cold?  No worries! Grab a few inexpensive pieces of home fitness equipment and work out in the comfort of home!

Take care of yourself and you'll be in better shape to take care of those you love and care most about! Do whatever you can to sneak in a few minutes here and there.  A couple 20 minute workouts add up to your daily quota! And some experts say that you'll burn even more calories with two shorter workouts!

Be a little selfish - make time for exercise!

The Healthiest Habit

   Of all the healthy habits you can adopt and embrace, perhaps the single most effective habit Anyone can employ is don't smoke! If you want to calm your nerves, get some exercise. Want greater peace of mind? Get some exercise! It will help clear your mind and enable you to better focus on whatever you desire.

  Stumbled upon the following in a book written in 1915:

From the mass of evidence and opinion with which medical literature is loaded, a few salient facts stand out:

---

First: Tobacco and its smoke contain powerful narcotic poisons.

Second: It has never been shown to exert any beneficial influence on the human body in health, and it is not even included in the United States Pharmacopœia as a remedy for disease, notwithstanding the claims that are made for its sedative effects and its value as a solace to mankind. If these benefits are real and dependable, they should be made available in exact dosage and applied therapeutically. If they are not real and dependable in  a medical sense, they are not real and safe as a mere drug indulgence.

Third: The symptoms following tobacco-smoking are identical with the effects of tobacco-chewing among those not accustomed to its use; hence, any collateral psychic effect, such as the sight of smoke, the surrounding, etc., are of minor importance in establishing the habit. The main charm to the smoker is the drug effect, as in any other similar indulgence. Nicotinless tobacco is not popular, notwithstanding the efforts of the French and Austrian Governments to make it so.

Fourth: Fortunately, the sedative drug effect is so slight, as compared to that of other narcotics—opium, alcohol, cocaine, etc.—that the tobacco habit is less seductive and may be broken with comparative ease and is therefore less harmful morally. Men who have smoked or chewed steadily for 40 years have been known to give up the habit without experiencing much physical discomfort. Like any other habit, however, there is a tendency to increasing indulgence, and this is a risk that the smoker takes, just as does the alcohol user or the opium habitué who begins with so-called moderate indulgence.

 Fifth: The well-known effects of tobacco on the heart and circulation should lead one to pause and consider the possible cost of this indulgence, especially as—

Sixth: It is difficult to determine, years in advance, whether or not one is endowed with sufficient resistance to render so-called moderate smoking comparatively harmless.

Seventh: The vital statistics show that diseases of the heart and circulation are rapidly increasing in this country.

Smoking takes years off your lifespan. Carrying around extra pounds can have the same effect. (Though, perhaps not nearly  as drastic ).

Want better health and fitness? Stop smoking. Enjoy eating healthy, natural foods and get some exercise every day!

Try Cross Training for Better Results

Professional athletes, from basketball players to golfers, tennis players to swimmers, make cross training part of their regular fitness regimens. You don't have to be a pro athlete to enjoy the benefits of cross training. 

     How do you include cross training in your fitness program? Try to vary your exercise activities between aerobic conditioning, strength training, endurance, and balance.  And vary the workouts that emphasize each one of those areas.


   For the best results - plan two to three days of flexibility and strength training, and three to five days of aerobic workouts.

The more you work your body - the greater your benefits! Try working out twice a day for even quicker results!  And if weight loss is one of your goals - well you're in luck! The quickest way to lose weight and keep it off is with daily exercise!

    Don't have much time to devote to exercise?

   Simply try to make sure fitness is a priority in your life. Invest some quality time in yourself! If you're currently exercising twice a week, then simply finding time for one more workout during that week will help you burn more fat and make more progress.
 
In fact, experts say, you don't even have to do a specific workout to get the effects of crossing training if you live a varied and physically active life.  They say variety is the spice of life, so try something new as often as you can! Try tennis or swimming, rollerblading, cycling, hiking, jogging, or skiing with friends. Why not enjoy your workouts with friends and family? Sports are also excellent ways to stay socially active and keep your body fit and toned!

Find Your Motivation

  What motivates you? Is it the family you love and care for? That special loved one maybe? You know - that certain person who really lights you up. Do you wish you could enjoy a better quality of life with your loved ones?

Maybe you simply want to look hot in your favorite outfit this year at Christmas - or on the beach over you Winter break.

The good news is you can enjoy a much better quality of life. You Can look hot in the great looking sweater this Christmas. You can fit into that hot little outfit on the beach in January!

Now, go look in the mirror and try to decide what parts of your body you want to slim down or bulk up. Think you might need to shed a few pounds before the Holiday party season gets into full swing? Maybe you'd like to tighten up your stomach or butt. Maybe tone your upper body and arms.

Set your sights on a realistic 4 week goal. Make it simple and realistic. How about "I will walk for one hour every morning before the children get up." or  "I will avoid sugary snacks and soda entirely  until New Years Eve" ( Its OKAY if you cheat now and then - everyone does it!  Just make sure you pay yourself back - cut your simple carbs and run for 30 minutes the next day!)

Get a mental picture of how you want to look at Christmas - or by Spring Break. Visualize your goal. Think about how great you'll feel - and look! Now set your mind to take action. And - like the old Nike ad used to say - "Just Do It". Start today. Cut some useless calories from your daily diet! ( You know what they are - the stuff we all love and yet know that they really aren't doing us any good. )

Tomorrow morning - wake up early and hit the street for a long walk or run. Grab a basketball and head out for the nearest playground. Play until you can't possibly run another length of the court! Head out for quick ride on your bicycle - and bring a friend! Or take your little ones to the local park and chase them around for some great fun in the outdoors! Your possibilities are practically endless.

Decide to reach your fitness goal - and act now! Take time for your fitness fun every day!  Be a little selfish if you have to! You'll soon be thanking your lucky stars for time you invest in yourself and your loved one(s). Do it for them. Show your loved ones how to enjoy living a healthy lifestyle. Show them good clean fun - where they too can enjoy the benefits of regular exercise!

The Quickest Way to Lose Weight

If you want your stomach to look like this - we have good news for you! You really can sculpt a tighter, more toned body - in far less time than you might imagine! This doesn't involve any miracle cures or magic pills. Fortunately - there are natural ways to achieve lasting weight loss - and a slimmer you!

    Think about those things that might pose challenges to your weight loss effort. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that's what you buy for your kids? Do your associates at work often bring those seemingly innocent goodies ( like candy ) to work? Do you enjoy stopping at the bakery to pick up some tasty treats to share with everyone?

 Everyone loves sweets - don't they?  And, if you are really want to lose a few inches  - you might want to limit your sugar and baked goods - for a while! Think about things you can do to help overcome these challenges. Maybe only stop at the donut shop once a month. Or pass by that plate of cookies in the break room. Enjoy an apple instead. Or a handful of heart healthy walnuts!

     What else can you do or change that can help you lose weight. For example, is there an area near your workplace where you and your coworkers can enjoy a quick walk over your lunch hour? Is there a place in your city, like the Y, with exercise facilities for you and child care for your little ones?

   Maybe you'd prefer to save your money and get some exercise without even leaving the house! Pick up some inexpensive home fitness equipment and workout while you watch Dancing with the Stars!

Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.

Focus on two or three goals at a time. Great, effective goals are —

• Specific
• Realistic
• Forgiving (less than perfect)

For example, "Exercise More" is not a specific goal. But if you say, "I will walk 15 minutes, 3 days a week for the first week," you are setting a specific and realistic goal for the first week.

Remember, small changes every day can lead to big results in the long run. Realistic goals are achievable goals. By achieving your short-term goals day-by-day, you'll feel good about your progress and stay motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

    Expect setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks in the future!

Keep in mind 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 healthy pursuits – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. The quickest way to lose weight - and keep it off - is with a steady dose of daily exercise and healthy eating habits!

Try it for a couple months and you'll want to stick with it for the long term.

Have More Energy and Better Self Esteem

  The Headline says "Many Obese Americans Don't See a Need to Lose Weight".  Is that really true? If you're sitting on the fence - walking that thin line between a few extra pounds and downright obese - take heart. You can have more energy and a greater sense of self esteem!

How has this happened? Have we given in to the harmful effects of junk-food and soda? Are we going to just roll over and take it? How hard is it to give up some of those unhealthy food choices? How hard can it be to sneak in just half an hour of exercise every day? Nothing fancy - just walking for 45 minutes is a great way to help keep you waistline in check!

How about a couple 20 minute runs instead of a single 30 minute workout? You'll burn even more calories - even after your run! Mix it up with some good old-fashioned push-ups, pull-ups and sit ups. Add some squats and maybe jump rope to give your legs and your heart a boost!

Don't forget to keep your muscles healthy and flexible with some slow and easy stretching. We don't have to walk around with rolls of belly fat and size 40 waists. We don't have to suffer through lower self esteem and run out of energy before the fun is over!

Get outside while the weather is nice. Enjoy a healthy bicycle ride with your kids or loved ones. Try a new sport this year. Exercise doesn't always have to be about endless hours of pounding the pavement running off those extra pounds! Invite a friend or two along for tennis or golf. Join an indoor volleyball league this Fall and meet some new friends!

Join that water aerobics class at the Y and enjoy the benefits of low-impact exercise! The possibilities are nearly endless!  Want more Energy? More fun in your life?  And, best of all, a greater outlook on life and a healthy sense of self esteem? Try these easy habits for just 3 short weeks. You'll see a big difference!

Small Changes - Big Results!

    Do you want better health? Maybe a slimmer, toned body? Even small changes - practiced every day can lead to big results in the long run. Set a few realistic goals that are achievable. By achieving your short-term goals day-by-day, you'll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.

Keep in mind 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 bowling to see what you enjoy most and can fit into your schedule. Have fun and you'll find these activities will be easier to stick with over the long term. 

Find family members or friends who will support your fitness effort - and keep you accountable. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. Invite family,  coworkers or neighbors with similar goals to join in!  You can share healthful recipes and plan group exercise activities.

Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.

Revisit the goals you set for yourself  and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.

If you are consistently achieving a particular goal, add a new goal to help you continue on your journey to success.

Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health and fitness.

Kick-Start Your Heart

If you really want to pick up the pace of your weight loss effort or if you want better overall health, nothing beats a strenuous aerobic workout. If your fitness level is not as great as you'd like - or if you simply want to drop a few pounds - try adding some heart-pumping exercise to your daily habits!

Walking is a wonderful way to relieve stress enjoy the great outdoors.  ( Or, in colder climates, the mall! )

    Jogging, rowing, and cycling all offer an excellent cardio workout. Pick up your heart rate and your arteries seem to get cleaner. Flush out those toxins. Cleanse your arteries of potentially dangerous cholesterol. 


Swimming is fun, and easy on your joints.  Water aerobics is a great, low impact exercise option. Jogging gives millions of happy campers and  athletes an endorphin rich high hard to equal. Once you get started you won't want to miss even a day. That natural high you feel after a strenuous workout is simply the best.

     Several decades ago a bunch of Health experts studied the fitness levels of various  Olympic athletes. They found the guys and girls of the Rowing squads ( crew ) enjoyed the best overall health and fitness. Something about the multiple muscle groups used and fluid motion rowers use make rowing an unbeatable exercise. Technique is important - have someone show you the proper motion and posture before you try rowing.
 
Learn more about rowing here.

   Enjoy that great feeling - all over - after twenty or thirty minutes of your favorite workout.  So, get outside - if you can - and enjoy the cool, fresh Autumn air while you get your heart and lungs working!

Making Lemonade out of Life's Lemons

    Several years ago I had the chance to work for an amazing boss. When times got tough and our workload seemed overwhelming - He loved to tell us "Every challenge produces an opportunity". He could easily have been a spokesman for the Optimists Club. He chose not to use the word - problem - opting instead for "challenge". Our esteemed and beloved Chief of Staff was the most positive, forward thinking manager I'd ever met. 

    Luckily, I was working under his ever watchful eye when personal tragedy struck. No one enjoys going through a divorce. ( Except for the attorneys who so happily capitalize on your misfortune! )

    Going through my divorce was giving me cause for many a sleepless night. I never  imagined that out of this stress and sorrow  I could become stronger, and much healthier. During the course of a few quite stressful months while agonizing over the loss of my wife I managed to lose over forty pounds and around six inches off my waistline. My upper body was taking shape and beginning to look better than ever. I still had yet to acquire the six-pack abs we all see in the  health and fitness magazines. Those took a few more months. ( Quite a few! )

    The journey began in early January. I had enrolled in the local college to do some grad work. They had a pretty decent health center with a nice running track and a smaller weight room that didn't ever seem to fill up. A nice young lady on the rowing team showed me the correct way to use the rowing machine. And it didn't take long observing the technique of the more experienced weight lifters to see how to use the Universal weight machine.

Three days a week I'd work on my upper body. The other days I'd work my legs. Sit-ups and crunches became a daily regimen. And every day included at least three miles on that nice, cushioned indoor track. When spring arrived and the weather was nice I started running outside. My daily commute to the gym  dwindled to three days a week.

Sundays were always a day of rest. No running or weights. My morning walk was a daily pleasure. Sunday evening often afforded me the time to get in another walk - a second helping of that excellent stress reliever!

There was a silver cloud in the midst of all this sorrow and longing for the love I'd somehow screwed up. I managed to find a little piece of mind and loads of stress relief in my new-found healthy habits. I hope you won't suffer through a divorce anytime soon - or ever for that matter! Don't wait for tragedy or loss before starting your healthy habits. 

Make some lemonade out of your lemons. Get some exercise every day - or at least most days of the week. You'll have far less stress and build your self esteem during even the most difficult times!

Have More Fun this Autumn!

    Cooler mornings and shorter days are once again signaling the inevitable - Autumn has arrived. Trees changing colors. Halloween displays going up everywhere mark the start of yet another season of Halloween , Thanksgiving and Christmas parties! The perfect time of year to enjoy family and friends and all the seasonal foods you love!

   The last few months of the year are perfect for picking up the pace of your workouts and shedding those last few pounds before the Winter chill sets in! 


Try these Tips to help keep you going:

* Adopt a specific plan and write it down.
* Keep setting realistic goals as you go along, and remind yourself of them often.
* Keep a log to record your progress and make sure to keep it up-to-date.
* Include weight and/or percent body fat measures in your log.  Watch those Holiday goodies - Extra pounds can easily creep back.
* Upgrade your fitness program as you make progress. Go another mile - or even just a few blocks. Do a few more reps.
* Enlist the support and company of your family and friends. Get outdoors and enjoy this wonderful time of year with your loved ones!
* Update others on your successes.
* Avoid injuries by pacing yourself and including a warmup and cool down period as part of every workout.
* Reward yourself for a job well done! Splurge a little and buy that hot little dress you know you'll great in! 


Better fitness is yours for the asking. Take the steps you know you need to reach your fitness goals! And, most of all, Enjoy this beautiful and fun time of year!

Start Your Better Life Today!

"Note the sublime precision that leads the earth over a circuit of 500,000,000 miles back to the solstice at the appointed moment without the loss of one second—no, not the millionth part of a second—for ages and ages of which it traveled that imperial road."  Edward Everett

"How," asked a man of Sir Walter Raleigh, "do you accomplish so much and in so short a time?" "When I have anything do, I go and do it," was the reply. The man who always acts promptly, even if he makes occasional mistakes, will succeed  when a procrastinator will fail—even if he have the better judgment.

When asked how he got through so much work, Lord Chesterfield replied: "Because I never put off till morrow what I can do to-day."

Have you been struggling with finding time to exercise? Do you ever feel tempted to skip today's workout - because you just don't have time? Its OK to be a little selfish. Take the time to improve your body and your life!

Dewitt, pensionary of Holland, answered the same question: "Nothing is more easy; never do but one thing at a time, and never put off until to-morrow what can be done to-day."

"You will never find time for anything," said Charles Buxton; "if you want time you must make it."

The best work we ever do is that which we do now, and can never repeat. "Too late," is the curse of the unsuccessful, who forget that "one to-day is worth two to-morrows."

Time accepts no sacrifice; it admits of neither redemption nor atonement. It is the true avenger. Your enemy may become your friend, your injurer may do you justice,  but Time is inexorable, and has no mercy.

Make a little time for yourself  every day. Write it in your planner - and keep that appointment wit yourself! If you want a better life - filled with more energy and better health - make some time for healthy habits. Get some exercise - however you like - every day!

Then stay the present instant, dear Horatio:  
Imprint the marks of wisdom on its wings. 'Tis of more worth than kingdoms! far more precious Than all the crimson treasures of life's fountain. O! let it not elude thy grasp; but, like The good old patriarch upon record, Hold the fleet angel fast until he bless thee. —Nathaniel Cotton.