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:

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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.

The Journey to a Better Life

  A noted author and wise Doctor in the late 1800s offered the following idea:

"The people you see waiting in the lobbies of doctors' offices are, in a vast majority of cases, suffering through poisoning caused by an excess of food. Coupled with this goes the bad results of imperfect breathing, irregular sleep, lack of exercise, and improper use of stimulants, or holding the thought of fear, jealousy and hate.

All of these things, or any one of them, will, in very many persons, cause fever, chills, cold feet, congestion and faulty elimination."

His prescription for better lifelong health appears simple:

Exercise,

Sleep well,

Refrain from excess and improper use of stimulants,

Breathe well, and

Think good thoughts.

His suggestions for better overall health are nothing new. He later quotes famous writers from centuries long past:

"The one theme of _Ecclesiastes_ is moderation. Buddha wrote it down that the greatest word in any language is Equanimity. William Morris said that the finest blessing of life was systematic, useful work. Saint Paul declared that the greatest thing in the world was love. Moderation, Equanimity, Work and Love--you need no other physician.

Nature is forever trying to keep people well, and most so-called "disease," which word means merely lack of ease, is self-limiting, and tends to cure itself. If you have appetite, do not eat too much. If you have no appetite, do not eat at all. Be moderate in the use of all things, save fresh air and sunshine."

Life is short. Don't you owe it to yourself and your children to live better and share our good health with those we love most?  Encourage your children and loved ones to enjoy nature, play more and worry less. Exercise does wonders for your outlook and your attitude. If we lead by example we both win! A healthy body most often leads to a healthy mind.

Now, I’m no PhD or decorated scholar. You don’t have to be either. Just try a few, simple and fundamental changes to your daily life and soon you can see amazing results in your fitness level. And, while you're at it - share the good news with your children. Show them more fun. Spend time with those you love most and embrace healthy habits together. Give them two of the best gifts anyone can offer - your love and the gift of healthy living!

Take the steps. Start today. Start your own journey to better health and fitness.

6 Months to a Better Life

    If you're like many working adults and have been inactive for a few years you might be carrying around a few extra pounds. The Good News is - You can shed that excess weight and even regain the same slimmer body shape you had in younger years! Simply give this plan a try over the next six months. Lasting, natural weight loss is easier than you might think!  


How much exercise is enough?  30 minutes a day?  20 minutes, three times a day? It is all so confusing.

    Most health experts recommend 30 minutes of physical activity every day. Their advice  is supported by solid scientific evidence that this amount of exercise will result in enhanced fitness.  Plus you can burn a bunch of calories, and improve your overall health - not to mention reduce your risk of disease!

      Don't beat yourself up if  you have been inactive for years! Take it slow! Enjoy the journey! The lasting benefits will come much easier if you are having fun at this! 

       If losing some weight is one of your goals - at least 45 minutes of good exercise most days of the week will be an appropriate goal. An one you can achieve over the next six months. 
 
    If you have any health concerns, you should discuss them with your Doctor or a trusted health care provider first. If you are given approval to proceed, we suggest that you start out by aiming for 5 minutes a day to start with for the first two weeks. If you feel fine, you can add an additional 5 minutes a day for a total of 10 minutes a day for the next two weeks. You can work in this fashion making small increases in the amount of activity over an extended period of time until you get up to the 30-minute mark. 

    Make a plan for yourself in your journal to reach the goal of 30 minutes a day over the next six months. In your plan, make sure you set milestones along the way and think of a  reward you will give yourself for achieving each milestone.  

    You don’t have to exercise continuously. Two or three 15 minute sessions a day are just as good as a single session. In fact - since each 20 minute workout will have your calorie burners going for some time after you workout - you can burn more calories over the course of your day! 


    Eating healthy, natural foods is a vital key to any weight loss effort. Enjoy more fruits and vegetables. Have some protein early in the day. Always , always eat a healthy breakfast - including some protein to help your fat burners work efficiently. Enjoy small portions of healthy fats - like those found in avocados , walnuts and salmon. 

    And put down that soda - drink 64 ounces of water every day.  Skip the white foods - white bread , white rice, white sugar! Opt instead for some complex carbs - like those found in whole grains.  Some experts suggest a little protein with every meal - to help you burn more calories. 


    And lastly - don't forget to give your body the rest it needs. 


    Simple, effective healthy habits can help you enjoy a better life in as few as 6 months!

The Keys to Losing Weight - For Good!

The key to losing weight - and keeping it off is keeping energy intake (food) and energy output (physical activity) in balance. When you consume only as many calories as your body needs, your weight will usually remain constant. If you take in more calories than your body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat.

Exercise plays a vital role in controlling your weight by increasing your energy output. Daily exercise burns stored calories for extra fuel. Recent studies show that not only does exercise increase metabolism during a workout, but it causes your metabolism to stay increased for a period of time after exercising, allowing you to burn more calories.

How much exercise is needed to make a difference in your weight depends on the amount and type of activity, and on how much you eat. Aerobic exercise burns body fat. A medium-sized adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one pound of fat. Although that may seem like a lot, you don’t have to walk the 30 miles all at once. Walking a mile a day for 30 days will achieve the same result, providing you don’t increase your food intake to negate the effects of walking.

If you consume 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. You could take that weight off, or keep it off, by doing 30 minutes of moderate exercise daily. The quickest way to lose weight is a combination of exercise and diet. This natural weight loss program offers the most flexible and effective approach to weight control.

Aerobic exercises use the body's large muscle groups in continuous, rhythmic, sustained movement and require oxygen for the production of energy. When oxygen is combined with food (which can come from stored fat) energy is produced to power the body's musculature. The longer you move aerobically, the more energy needed and the more calories used. 

Daily aerobic exercise will improve your cardiorespiratory endurance, the ability of your heart, lungs, blood vessels and associated tissues to use oxygen to produce energy needed for activity. You'll build a healthier body while getting rid of excess body fat.

In addition to the aerobic exercise, supplement your program with muscle strengthening and stretching exercises. The stronger your muscles, the longer you will be able to keep going during aerobic activity, and the less chance of injury.