Looking Beach Body Slim

If you want to look this hot at the pool or the beach -

Picture of Vera Jordanova at Listal

the secret to a slim and sexy body is really no mystery at all.

Two simple - and very effective habits - will get you on the road to getting in shape fast.

Habit 1. Throw out all your sweet, sugary snacks. If it has sugar - in any form - toss it. Stop eating it. Start drinking water and eliminate soft drinks. Even those diet drinks. Drink water. Eat more protein and less carbs. Unless you are running or working your body real hard. Then you'll need some complex carbs - like those found in whole grains to help fuel your demanding workouts.

Habit 2. If you want a slimmer, sexier body shape you simply have to exercise most days of the week. Start today... Do something to make your body work harder than usual. Even a brisk 45 minute walk - preferably before the heat of the day sets in - can do wonders! Make exercise a daily habit! Start getting in shape!

Beach Body Fitness

Want to look even hotter at the beach this Summer? You can have tighter abs, and a leaner - more muscular body shape!

Adopt the 2 simple - and effective - habits that are sure to result in a more toned and muscular body shape. Embrace the daily exercise habit. Try a wide variety of workouts and as many different sports as you can enjoy!

Decide which area(s) of your body you want to improve on. Then get a jump rope and some simple hand-weights. Maybe a yoga mat and an exercise ball. You won't need much. Dust off that bicycle in the garage and use it - ride it hard! Walk ( or better yet, run ) for 45 minutes 5 days a week. 

If the weather outside is too hot for your taste - go early in the morning, You'll feel more energized all day! Go for a swim after work if you can. Many public pools have lap lanes. Some offer water aerobics classes that are great workouts! 

And almost equally as important - especially if you want to shed a few pounds - is the habit of eating healthy foods.

Try to limit - or even eliminate simple carbs. White bread. Anything with sugar or the dreaded High Fructose Corn Syrup is your enemy in the quest for a better body shape! Make your calories count. Eat protein rich foods and get plenty of healthy fats - like those found in avocados, walnuts, and olive oil. Get more fiber - primarily from leafy greens and other vegetables. Learn to love tomatoes. And pomegranates! Buy a bag of frozen blueberries or mixed berries and add them to your morning yogurt!

Remember that old adage - "Variety is the spice of life". For better results - enjoy a variety of sports and workouts. Keep your muscles from getting into the same old, boring routine every day. Try a new sport or two. Take a class in Yoga or whatever Dance craze you think you might like. The possibilities are nearly endless!

Try P90X. People are losing tons of weight and getting ripped muscles while they're at it! The success stories are - for some - nothing short of incredible.

Check it out here -
P90X: Tony Horton's 90-Day Extreme Home Fitness Workout DVD Program

Happy Father's Day!

Happy Father's Day to all you Dad's out there! What a great day to head out to the beach and catch some rays.... maybe take in some of the sights ...

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If you find yourself searching for the perfect beach destination this Summer - you might enjoy the lazy, and beautiful beaches of North Carolina's outer banks. Check out a weekly rental or even a 2 week stay if you prefer. The sights, sounds, and unmistakeable smells of the ocean breeze are sure to last a lifetime!

If people watching is more to your liking - head south to the infamous and still beautiful beaches at Daytona Beach Florida! Drive your car right on to the beach and head out for a day of sun and fun!

Or, head a little further south and discover the pristine views from St Pete Beach. Less than hour from the Tampa airport - you can enjoy the laid-back ambiance found in the St Pete beaches! Or head over to Clearwater Beach for a day of water sports and fun!

Wherever you find yourself this Father's Day - enjoy the warmth and have your best Summer ever!

Summer Slim and Trim

Ever wish you could regain some of that youthful vigor?

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Good News! You can have far more energy than you have today. You can fit into those slimmer jeans and cut-offs of yesteryear!

If you have been - like so many of us - slowly adding inches around your waistline and mid-section, take heart! You can enjoy life more with unimaginable levels of energy and vitality. Why suffer through Summer when you can get out there and enjoy all those exciting activities Summer has to offer?

Get up a few minutes earlier each day and start your morning with an energetic, heart-pumping run. Don't feel quite ready for running yet? Start walking. Gradually increase your time and intensity a little each day. The key is to get your heart-rate up and get to the point where your lungs are really working! Every few minutes - push yourself a little harder for a couple minutes. Then back off to a slightly more comfortable pace.

Follow up your morning cardio with a protein packed breakfast. Give your body a good dose of healthy protein early and your metabolism will stay elevated longer throughout the day. Your body will be burning calories hours after that energizing morning run! Give your fat-burners a healthy kick-start every morning and you'll soon feel like you have more energy. It won't be long before you begin to feel slim and trim again too!

Make this your best Summer ever - start getting in shape fast!

Feel Good About Yourself

    She wore an itsy bitsy ,  teenie-weenie  polka dot bikini. Or so the old song goes....

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Looking good - and feeling good  - at the beach or wherever Summer fun brings you is easier than many of us ever imagined. Forget worrying about others and how they look at you. All that really matters is how you view yourself. Improve your self esteem and your outlook on life with just 30 minutes of exercise every day!

If losing a few pounds is one of your goals - start getting in shape the good old fashioned way. You won't even need to join a fancy - and often expensive - health club to improve your life. In fact, a better life can be yours for little or no money out of your pockets. Save your hard earned cash and stick with simple exercises that have worked for centuries.

For a more toned, and muscular body - add some simple weight-bearing exercise to your routine. Do a couple sets of 10 push ups before you head out for your run. Get an exercise mat and a few pieces of inexpensive home fitness equipment. Beat the Summer heat and work out in the cool comfort of your living room!

Burn More Calories

    Looking good at the beach - or the pool - is easier than many of us think!

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Beach Body Basics

    Heading out to the Beach or lake this Summer?

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Have fun wherever you choose to spend these wonderful days of Summer.

If the temperatures are nearing the century mark - bring along plenty of cool, refreshing water. Toss some cold fruit in your cooler and enjoy nature's best Summer treat.
Then drink some more water. Let your body sweat out all the impurities and toxins as you replenish with clean and cool water!
    Too hot for exercise? Try getting your workout in early in the morning - before the sun comes up.
Are you still trying to shed a few pounds? Do you want to look slim and trim in your favorite Summer attire?

The quickest way to lose weight is very simple -

Walk five miles every day. Or run at least 3 miles. Eat more fruits and vegetables. And while you're at it - try some good old fashioned calisthenics. You just might find yourself feeling more energized and looking a bit slimmer!

Happy Summer

Memorial Day in the USA signals the unofficial start of Summer. Thank Heaven Summer is finally here! Time to head out to the beach and check out the latest in Summer fashion. Beautiful bodies will be a plenty at beaches from the Hamptons to the Keys. Out West the sightseeing at Coronado and La Jolla all the way up to that perennial Circus at Venice beach will provide hours of enjoyment.

If you want to look your best at the beach this Summer - and for years to come - keep those simple and healthy habits every model knows. Enjoy a wide variety of healthy, natural foods - including lots of fruit and fiber rich vegetables. Make the most of every day with some body shaping exercise and protein rich breakfast to help you burn calories all day long!

Picture of  Miranda Kerr enjoying the beach at Listal

Win the Battle of the Belly Fat Bulge

Picture of  Gal Gadot in Bikini at Listal

Summer is finally here!  Time for more fun and less clothes. If you want more energy to enjoy all the fun this Summer has to offer - Start getting in shape! The sooner you start the more fun you can have.

Make time for healthy habits this Summer. Get out there and enjoy the warmth of the sun as you burn those calories and tone your body!

Tennis - The Fun Way to Exercise and Tone Your Body

Milder temperatures and longer days give us more and more time to enjoy the great outdoors. What a perfect time of year to get out and run around the park or play tennis with some of your favorite tennis partners!

If shedding pounds or slimming and toning your body are on your list of goals - give tennis a try. You can have a bunch of fun and get a great whole body workout while you're at it! Enjoy the good weather and plentiful daylight hours playing tennis.

Watch this for some easy and effective ways to warm up and tone your body -



Now is a great time to join that Spring or Summer tennis league. You'll meet a bunch of really nice people and have loads of fun while you get your body in great shape!

Why not make the most of your Summer! Have fun and tone your body playing tennis!

Enjoying Life More

Wouldn't it be nice if you could enjoy life a little more? Perhaps getting past the daily stress so many of us are faced with? Or, at least develop better ways to manage and deal with life's inevitable challenges.

Try the following tips: Hope they help make life a little easier for you…


1. Decide to be Happy. Ignore and forget the inevitable stuff that gets in your way. Put negative thoughts and feelings aside as soon as you start feeling them. Instead, choose to turn them into a positive. Find the blessing or opportunity which more often than not is hidden behind most of life’s challenges! Keep your mind free of hate and negative thoughts. Find something pleasant to focus on! Life is short enough. Why waste even a moment on hate? You’re in control. Decide to choose a happier life!

2. Get some exercise every day. Live a healthy lifestyle. Choose to enjoy life more! 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 more – connect with nature. Breathe in some of that fresh air and contemplate the all the beauty nature has to offer!

5. Embrace the habit of eating healthy. Choose to avoid the drive thru lane of your local fat-food favorites. Eat more vegetables and fruit. More protein and less simple carbs ( like white bread and sugar). You and I both know the stuff we love can often be just a waste of calories. ( My weakness is donuts! )

6. Set a few simple and achievable goals. Write them down on paper. Or in your journal. Experts say you have far better odds of reaching your written goals. Note the action plan or steps you’ll need 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. Learn to play a new sport. Get out there and enjoy life. Life is short – Don't You owe it to yourself to make the most of this wonderful gift!


9. Fail forward. Everyone misses their mark from time to time. We all fall down on occasion. Forgive yourself if you falter. Anyone who ever accomplished anything had to overcome obstacles. If you fall down or fail. No Worries! Get back up! Persist! Never Give Up!

10. Seek to Have More Fun. Laugh more! It’s good for your mind and your heart! Find something funny to read or watch on the tube. What have you got to lose? Except that frown on your face or those worrisome thoughts which get in everyone’s way from time to time! Remember that classic old song from the 80′s – Don’t Worry, Be Happy!

And, finally – just one more 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. Do it without anyone knowing if you can. Spread your Love around!

Your Best Summer Ever

     Schools letting out and the arrival of Memorial Day can only mean one thing - Summer is time for Fun! Why not make the most of your Summer in a slimmer trimmed and toned body? Want to enjoy your Summer more? Want more energy to savor every bit of Summer fun?

   Simple changes in your habits can help you enjoy your best Summer ever! Three habits are key to having your best Summer break ever.

Exercise every day. Or, at least 5 days out of every week. Daily exercise will kick into gear those endorphins that help you enjoy life more. These miracle chemicals usually lead to more happy days and far fewer stressful days! The harder you exercise - the better your results will be! ( Up to a point - Don't over do it. Your body will let you know when to back off a bit - or take a break! )

Enjoy the healthy variety of natural foods available over the Summer months. Take advantage of all the fresh fruits and vegetables available in season during the Summer. Hit the nearest farmer's market and pick up some locally grown fruits and veggies. Buy organic for even healthier Summer meals!

And don't forget to give your body - and your mind - the rest they both need to function best. Try to get at least 7 hours of sleep every night. Multiple studies suggest any less than 7 hours of sleep for the average adult can lead to health problems eventually. So do yourself a favor and make some time for sleep and relaxation. Your mind and body will thank you!

Tone Up Your Tummy And Save Your Money

 To succeed, you must possess the necessary equanimity of temperament to conceive an idea, the capacity to form it into some tangible shape, the ingenuity to put it into practical operation, the ability to favorably impress others with its merits, and the power of will that is absolutely necessary to force it to success.  - Thomas A. Scott.

The road to tighter abs and a slimmer toned tummy is very straightforward. Daily cardio - the more difficult the better - and exercises targeting your core. You don't even need a gym or health club. Save your money and enjoy the milder spring temperatures while you work those extra pounds off! Walk, run, bike, or even skate away those extra inches around your midsection.

Then add in some simple exercises to target and tone your tummy!  Watch this -



    No fancy pants fitness center. No monthly membership dues. Just simple - and effective - exercise to strengthen your core muscles and tighten up those abs!

    If you want tighter abs and a slimmer, sexier look this Summer - start today. Start running, jogging, walking or rollerblading your way to better fitness! Start getting in shape fast!

Simple Ways to Lose Belly Fat

    Sometimes simple solutions just seem to work best. Hundreds of years ago good , honest hard working folks just like yourself managed to stay fit without fancy health clubs and fad diets. They worked hard and enjoyed a diet filled with healthy, natural foods. The fast food industry had yet to emerge and Bally's was not even a thought of.

In earlier years more people were used to hard, physically demanding work. There were way less office jobs and a plethora of jobs requiring manual labor. Moms stayed home and raised children. ( They probably had the hardest job of all! )

Our ancestors were more accustomed to outdoor activities - and not interested in TV. They probably didn't even have TV until the 1940s.

Simple living - hard work and more fresh, locally grown produce and grains. The beef or pork came from a local rancher instead of a feedlot in Southwest Texas. The cattle roamed on lush acres of native grasses. They weren't filled with heaven only knows what chemicals. The cattle ate grass. The beef was better.

And on Sunday - the majority of Americans walked to Church on Sunday or maybe rode in a buggy. The were way more active in those days.

While we are very fortunate to live in these times of convenient food choices and fancy, high-tech exercise equipment - perhaps a look back at our forefathers might reveal some healthy habits worthy of our attention. Simple habits can produce incredible results.

Daily exercise - in just about any form - will help keep your body slim and your mind sharp! If you want to enjoy an energetic, excitement filled lifestyle - try a new sport this Summer. Join an athletic league of your liking. Play some golf  or tennis with a buddy. Take an evening walk with your loved ones. Enjoy some super-quality time with your children running around the local park!

     Want to save a few more of your hard earned dollars? Walk to the grocery store. Walk to Church. Walk everywhere you reasonably can. Do your waistline - and your wallet -  a favor and enjoy the fresh air while you save your money!

Are you still trying to shed a few pounds? Do you want to look slim and trim in your favorite Summer attire?


The best way to lose that belly fat and keep it off is really very simple.

Walk five miles every day. Or run at least 3 miles. Eat more fruits and vegetables. And while you're at it - try some good old fashioned calisthenics. You just might find yourself feeling more energized and looking a bit slimmer before the official start of Summer!

7 Steps for A Better Life

Would you like to enjoy a long and healthy life? A life filled with all the energy you need to make the most your years? 


Try these 7 easy tips to enjoy life more:

• Enjoy eating a colorful variety of fruits, vegetables, whole grains and high-quality protein.
• Start your day with a healthy breakfast. Enjoy healthy snacks and avoid sugar.
• Avoid alcohol or drink in moderation.
• If you smoke - do yourself a BIG Favor - Just Quit!
• Get plenty of sleep.
• Combat and control stress with prayer, meditation and daily exercise.Exercise helps you enjoy life more!
• Challenge your body and your mind. Read something new every so often. Try a new sport - or two!

Get Fitness Results Sooner

    Want results quicker? Do you ever find your fitness efforts are just not getting it done? Like maybe you've hit a wall - and need a little boost to get the results you're looking for.   We all - from time to time - find ourselves on that same plateau.

    Maybe shaking up your routine a little will help you start seeing progress! If you want to see results sooner and build healthy muscles - try something new! Give your body some new challenges. Use your muscles in different exercises. And pick up the pace a little!  Watch this -

Develop a Success Mindset

    Your Mental Attitude is vital to reaching your health and fitness goal!

Success is in the blood. There are men whom fate can never keep down--they march forward in a jaunty manner, and take by divine right the best of everything that the earth affords. But their success is not attained by means of a dishonest senator in their back-pocket or some government  policy. They do not lie in wait, nor scheme, nor fawn, nor seek to adapt their sails to catch the breeze of popular favor. Still, they are ever alert and alive to any good that may come their way, and when it comes they simply appropriate it, and tarrying not, move steadily on.

Good health! Whenever you go out of doors, draw the chin in, carry the crown of the head high, and fill the lungs to the  utmost; drink in the sunshine; greet your friends with a smile, and put soul into every hand-clasp.

Do not fear being misunderstood; and never waste a moment thinking about your enemies. Try to fix firmly in your own mind what you would like to do, and then without wavering,  move straight to the goal.

Fear is the rock on which we split, and hate the shoal on which many a barque is stranded. When we become fearful, the judgment is as unreliable as the compass of a ship whose hold is full of iron ore; when we hate, we have unshipped the rudder; and if ever we stop to meditate on what the gossips say, we have allowed a hawser to foul the screw.

Keep your mind on the great and splendid goal you want to attain; and then, as the days go gliding by, you will find yourself unconsciously seizing the opportunities that are required for the fulfillment of your desire! 

If you want to lose weight - or develop a stronger more muscular physique - set your mind to it and get started. Take action daily while you keep your eye on the goal. Start with a set of mini goals - or milestones that you can reasonably expect to succeed at. Then do everything in your power to prove yourself right! Take massive action if you must.

Burn More Fat - Faster

It happens to us all. Our new - or renewed - healthy habits start to yield some noticeable improvements. Maybe your clothes are fitting better - or even way more loose than just a few short months ago. Your self confidence is returning. You're starting to look better in the mirror!

Then it happens - you hit that inevitable wall or rough stretch where your stomach doesn't seem to be as fit and trim as you'd hoped for. Maybe your stamina hasn't reached the level you'd like. Or you still are unable to fit into those skinny clothes you wore just a few years ago.

You're not alone. Many trim and toned healthy folks have felt these very same challenges. And worked through them!

Here's one simple way to burn more fat - faster.

Simply pick up the pace during your workouts. Varying your pace can help your body burn more calories.

Pick any cardio exercise you enjoy ( like running, swimming, rowing, or even your treadmill). Warm up for 2 minutes at a moderate pace, then pick up the pace and put her into really high gear for 30 seconds to a minute. Shoot for the highest intensity you can. Work your body!

Then - Slow down and go for a few minutes at a slower, more normal pace so you can begin to catch-your-breath. As you regain a more normal breathing pattern - it's time to kick it into higher gear again!

Gradually pick up the pace again for a minute or two, then back off again for a few minutes. Slowly return to a more comfortable pace. ( This might take a few minutes - depending on the length of your workout and how much time you need to recover. )

Repeat these steps eight or ten times. ( Less if you start feeling really drained. Don't worry though - you'll get better at this in a matter of weeks!) With these high-speed bursts of energy you'll maximize your weight loss and muscle growth! And - you burn more calories in less time! You burn more fat in less time than you might otherwise!

Add some simple weight-bearing exercise to your routine. Do a couple sets of 10 push ups before you head out for your run. Get an exercise mat and a few pieces of inexpensive home fitness equipment.

Grab your jump rope and sneak in a few minutes whenever you can!

Getting Fit Faster

Are you ever tired of being tired? Do you sit behind a desk for the biggest part of each day and then spend a majority of your time sitting while you commute? Do you feel so drained at the end of the day that all you want to do is sit in front of the tube and catch whatever show seems fun?

Do you wish you could have more energy? Want to enjoy life more and maybe even live a bit longer?

Good News!

Men who do even moderate levels of exercise live, on average, up to six years longer than their sedentary peers. A study of over 14,000 women showed that active women were 55 percent less likely to die of breast cancer than women who chose not to exercise and stay in good shape.

The facts are clear - if you want to enjoy life more and live longer - your odds are much better if you get some exercise most days of the week!

benefits you get from active living:

Be healthier
Increase your chances of living longer
Feel better about yourself
Have less chance of becoming depressed
Sleep better at night
Help you look good
Be in shape
Get around better
Have stronger muscles and bones
Help me stay at or get to a healthy weight
Spend time with friends or meet new people
Enjoy yourself and have fun!


Want to pick up the pace of your fitness efforts? Maybe you'd like to start seeing results sooner?

For centuries trim and healthy folks around the world have enjoyed the benefits of rowing. The next time you visit a hotel with a fitness room - see if they have any rowing machines. Or stop by any health club and ask what kind of rowing machines they have. Chances are excellent they will have the most widely used indoor rowing machine - the Concept II.

You don't need to join that fancy health club to enjoy the benefits of rowing. You too can start getting fit faster if you add as few as 15 minutes each day rowing. Buy an Indoor Rowing Machine.

You'll soon see a trimmer, fitter you in the mirror!

Steps to More Happiness and Less Stress

Since 1990 the number of Americans who sought treatment for depression, bipolar disorder and other mental health woes almost doubled, from 19 million to 36 million.

The new statistics come on the heels of a recent study that found antidepressant use among U.S. residents has almost doubled in that same time frame.

Spending on mental illness showed a faster rate of growth over the past decade or so. Some experts suggest that we are spending about as much on mental issues than we do for heart disease, cancer, and asthma.

While the big pharmaceutical companies are understandably thrilled by the profit potential - does this trend kind of make you wonder?

How do you lower your stress levels? Have you ever thought about what some of your triggers are? What causes you to start getting irritable or feeling a lack of control? Take care of yourself by maintaining your physical and mental health, because this makes it easier to bounce back when life’s unexpected twists strike.

Maintaining your mental fitness goes hand in hand with staying in good physical shape. Your mental health is – without a doubt - tied to your fitness level. It’s really just about living a healthy lifestyle. If you already exercise regularly, Congratulations! - you’re already on the right track! Medical science experts say that up to a quarter of the blood pumping through your body is delivering performance enhancing oxygen to your brain as you exercise.

Food choices are also vital to your brain’s overall health. Start by cutting the unhealthy fats from your diet. Some fat is actually good for you. Your brain actually benefits from healthy omega-3 fats. Cholesterol buildup can reduce the oxygen supply to your brain by almost 20 percent over time. Load up on foods rich in antioxidants, such as strawberries or red beans, to nurture brain cell health.

Add cold-water, wild caught fish like salmon to your diet a couple times a week. Eating fish helps reduce inflammation, increase memory, and helps your brain send and receive messages efficiently. Eat lots of leafy green vegetables like spinach. Spinach – one of nature’s true super-foods – contains folate which is known to enhance your brain’s processing power!

Eating healthy foods can have a big impact on your mood. For breakfast, try oatmeal or eggs. Both contain an amino acid that helps boost the levels of serotonin, a neurotransmitter that makes you feel good. The protein in the egg-whites will help your muscles handle your daily exercise! Get your protein early in the day to fuel muscle growth and give your body an extra boost while working out!

For lunch - toss some dark red kidney beans in your salad. ( Try a low-calorie vinaigrette dressing on the side. ) Mix some frozen or fresh blueberries and strawberries in plain, nonfat yogurt! The antioxidants in them will help ward off workday stress. Then enjoy dessert with a small piece of chocolate! The chocolate will lift your mood, and the natural stimulant found in cocoa gives your energy level a pleasant mid-day boost!

For dinner, give your brain-power a boost with a piece of salmon. Add a side salad with leafy greens and spinach to increase folate levels and help keep depression at bay. During the day - try healthy snacks – like celery or a few ounces of low-fat cheese between meals.

If you find yourself getting a little low on patience - growing irritable or unfocused, take a little break and munch on an apple or a handful of walnuts and some dark chocolate! These help stabilize your blood sugar levels and help you avoid those mid-day energy drains!

If time permits - take a mental break for a few minutes. Close your eyes and focus on your breathing. Take a few slow, deep breaths and then return to breathing normally. Clear your mind of whatever you’ve been worried about or working on. Think about something pleasing – your memories from a favorite vacation. Think about the sights, sounds and smells of a day at the beach – or one of your favorite places in nature! Nature has a real calming effect – so try to get outside for even a few minutes if you can for your momentary escape!

Wherever you make your escape - clear your mind. Forget about or divert your attention away from everything cluttering up your mind! Focus instead on a single pleasant thought. Stretch your body – slowly! You’ll soon feel a renewed sense of energy and clarity!

Take care of your health – invest a few minutes each day for healthy habits. Keep eating healthy foods, exercise frequently and you can enjoy the many lasting benefits of a healthy body and mind!

Look and Feel Years Younger

Have you ever noticed how some people tend to age more gracefully than others? Take a look at Christie Brinkley. She first graced the cover of the famed Sports Illustrated Swimsuit issue around 30 years ago. And she still looks amazing - in her 50s!

We all know someone like Christie - someone who manages to stay younger looking despite their years.

So, what is their secret? How do they manage to stay vibrant and look so hot?

One clear answer to this age-old dilemma is the habits you live with. Do you smoke? Do you drink enough water? How about exercise? Are you eating healthy foods or - like so many of us - settling for convenient fast foods? ( Or maybe one could say fat foods! )

If you want to look - and feel - years younger, take a long look at your habits and see what you might change to improve. If you smoke - take whatever steps you can to stop.

Do you get enough exercise? Really vigorous, heart pumping exercise? Just a little daily exercise offers the following benefits:

Helps you enjoy way more energy.
Keeps your body firm and flexible.
Keep your bones and muscles strong.
Keep your heart and lungs healthy.
Can vastly improve your sex life!
Controls high blood sugar, especially if you lose weight.
Exercise even reduces stress.
Help you feel better about yourself and enjoy greater self esteem!
Relieve boredom or depression.

The upside is clear - exercise more and you enjoy a better quality of life at any age! It's never too soon or too late to start a daily exercise program. Look at Christie - she looks like she gets plenty of exercise!

While you're at it - take an honest look at the food choices you make. If losing weight is on your list of goals for this year - the quickest way to lose weight is simply daily exercise and eating healthy foods.

If you want to look and feel years younger - make these simple and effective habits part of your daily life! Start getting in shape - fast.

Enjoy Life More

Do you ever wish you could have more energy? Maybe you'd like to enjoy life more? Do you want to have better health and happiness?

Here's a healthy goal for anyone: sweat every day; not a mere perspiration, but a good, old-fashioned sweat.

If you're tired of the gym, try a fun alternative. Start with walking and shed around 240 calories per hour at a moderate pace. Pick up the pace and torch off even more unwanted pounds! Try something new. Ballet or swimming laps burns around 422 calories each hour. Not into wearing tights? Get on your bicycle and burn 275 calories per hour!

Take a break. You may burn more fat when you break an hour long workout into two 30-minute sessions. Give yourself a 15 or 20-minute rest in between and the boost may continue after you exercise. Keeping well-hydrated and replacing fluids lost
during exercise is also a key part of feeling good and getting the most out of your workout.

Get your hands dirty. Gardening gives you as much of a workout as walking or golf, a recent study reported. Plus: The weight-bearing motions involved in digging and pulling weeds can strengthen bones and muscle.

Get out your mp3 player and exercise to music. Research shows that listening to your favorite tunes while working out help keep you going up to 10 or 15 percent longer!

Are you - like so many of us - hoping to lose a few pounds? Two vital keys are 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 an important role in weight control by increasing your energy output, calling on 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 off even more calories! You really can exercise and lose weight fast!

Enjoy and Live the Life of Your Dreams

Is there a secret to finding greater happiness and a higher sense of self esteem? For many the secret is really no big mystery after all. People who exercise most days of every week are often happier, more contented and seem to just plain enjoy life more!

A happy person is one who has learned to find or make their own sense of well-being and happiness. Their peace of mind may not always come from ideal conditions, but from the actual ones about them. The man and woman who master the secret will not wait for ideal surroundings. They will not wait until next year, next decade, until they get rich, or until they can travel abroad. They may not have the financial resources to surround themselves with art works of the great masters. They simply make the most out of life to-day!

What have you got to lose? Try investing some time in yourself each day. Get some good old fashioned exercise. Exercise is a proven way to reduce stress and improve your self esteem.

Out of shape? Maybe you haven’t been exercising much for far too long? ( Winter makes it so easy to stay indoors and pass on healthy outdoor activities. ) Why not start today! Make today your new Day 1 – filled with simple exercises anyone can do. Go for a walk. Walk as fast as you can for as far as you care to.

The key is to work your body hard and feel those mood lifting endorphins kick in. Enjoy the natural high vigorous exercise gives you. You’ll probably soon find yourself feeling better and looking better! Build your self esteem, and enjoy life a whole lot more when you get some exercise every day!

Lose That Belly

How did this happen? How many of us don't exactly like that belly we see in the mirror? It's almost like you wake up one day and BAM! -we've somehow managed to add a few inches.

Do you ever wonder what happened? Do you look at yourself in the mirror only to see a belly that doesn't look anything like it did in high school? Or, last year?

You're not alone! Millions of otherwise healthy folks - just like you and I - are practically bombarded with daily temptations to eat junk that merely settles in our trunk! And in your belly...

The good news is - it's Never Too Late to start shedding those extra inches. Everyday is a good day to take positive action and work off that extra weight! And, yes - it takes work. You might have to adopt a new habit or two!

If you're like me you might even want to consider giving up - or drastically reducing the consumption of - one or more of your favorite foods. Mine was Pepsi and donuts. Its SO easy to get hooked on those delightful little treats. How bad can a couple of soft drinks be? And donuts?

Small changes can often bring great results! Just giving up a couple cans of my favorite daily Cherry Pepsi saves me around 250 calories a day. Every Day!

And passing by favorite bakery on the way to work can yield savings of another 100 calories or so. ( If you only eat 1 of those delicious, created in heaven, chocolate iced donuts. Who can only eat one? ) While not knowing the approximate calorie numbers for even a plain donut - you might easily expect to cut at least 200 calories by passing on just 2 of your favorite type of donuts.

Simply giving up these 2 daily treats can easily save you over 400 calories a day! That is around 20% of the often recommended typical daily diet! What if you replace those empty, fat-laden calories, with a couple apples or a handful of celery sticks? Maybe a handful of walnuts to give your brain a boost? Eating healthy foods can give your body the kind of boost you'll need to keep going! And without the risk of adding even more to that unsightly belly!

And finally, the one habit nearly everyone can adopt - exercise. It doesn't matter much what you choose - as long as you embrace the advice of that old Nike ad and Just Do It! Pick something you enjoy. Bring along a friend or two. The time you spend enjoying a healthy activity together just might be the highlight of your day!

The Ultimate in Sexy

She works out - every day!



enough said..

if you want a toned and firm body - just like Eva has - start Getting in Shape!!

Sexy Abs by Summer

   Summer is just 8 weeks away. Want sexy abs by Summer? Start Today!! The harder you work - the better your results.

If you want to look good at the Beach this Summer, start working your core muscles every other day! ( Give them a day off to heal! ) Keep up your daily run or walk - or any cardio you most enjoy. The secret to a slimmer, more toned body is getting plenty of exercise and eating healthy foods.





It really is as simple as that. Eating healthy foods is totally easy! Cut back on meat. Skip the white bread. Get your grains from whole grains. Eat a handful of walnuts and 5 servings of vegetables every day. Keep a bowl of fresh fruit handy for you and your family to enjoy! Try some cold-water wild caught salmon once or twice a week. Have an avocado and spinach sandwich! Eat more broccoli and fresh tomatoes!

Get your protein early in the day. ( Try an egg white omelet with spinach and some of your other favorite veggies! ) Or toss some protein powder in the blender along with some fat-free yogurt and a big handful of your favorite berries!

Then get some good, old fashioned heart-pumping exercise in most days of the week! The harder you work your body, the better you'll look - and feel - when all the Summer fun begins!! If you want sexy looking abs and muscular, toned body - the good news is you can!! If you're carrying a few extra pounds around your waist and belly - don't delay. Start getting in shape fast!

You really can exercise and lose weight fast!!

Tips for Better Health - Keep it Simple!

      What is the secret to better health? How do you improve your health and your life - without spending a small fortune on expensive medical solutions? Do you really need to shell out 50 bucks every month at  that slick looking health and fitness club to enjoy life more?

    Long before the advent of modern medical marvels and fancy fitness centers people around the globe enjoyed slimmer, trimmer body shapes than many of us do today. They worked hard and ate simple. They consumed more fruits and vegetables and less processed foods. The American fast food industry had yet to serve up a single hamburger.

    Eating healthy foods does not have to cost you a fortune every month. You can possibly even save some of your hard earned money by preparing your own meals more often. All the while using simple, natural ingredients. Who doesn't love a good steak or lobster? And Pizza is about as close to what they simply must serve in heaven. Along with an ice cold beer!

     Please don't take my advice on heaven. Or what kind of delights may be in store for those of us who end up there!

    While we're here - hopefully enjoying life on Earth - doesn't it make sense to give yourself every possible advantage when it comes to your own health?

    Try these classic, time honored exercises to help keep your body in tip top shape - 

   The Good, old fashioned squat.  Great for your core area.  Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you are about to sit down in a chair. Try to keep your knees over your ankles. Shoot for at least 2 sets of ten.

    And how about the classic lunge?  This simple exercise works all the major muscles of the lower body. Lunges can also improve your balance.  Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor.  ( And try to keep your knee from touching the floor. )

   Finally, the most effective way to sculpt sexy looking arms - the good old fashioned push-up! Push-ups strengthen your chest, shoulders, triceps, and even your core muscles!

    Get down on the floor with your face-down. Keep your hands just slightly wider than shoulder-width apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals tight, push your body up. Then lower and lift your body by bending and straightening your elbows, keeping your body in a straight line throughout the movement.

    Feel that in your tummy? Are your harms hurting a little?  Then your building muscles in all the right places!!

  Want a tighter tummy? Maybe a slimmer looking belly? How about some simple crunches to the rescue! 

    Start by lying flat on your back with your feet flat on the floor and your hands behind your head. Press your low back down. Contract abdominals and raise first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor. For the best results always do your crunches with your feet off the floor and knees bent.And focus on keeping your back straight. Try to maintain a straight line from your neck all the way down your spine. Avoid sticking your chin out. Never hold your breath. Try to keep your elbows extended and out of your line of vision.


    Losing weight and building a slimmer, more muscular body doesn't have to cost you a  bundle! Keep it simple. Enjoy eating healthy foods and getting some kind of exercise every day. Even just walking is a great way to get started! You really can eat healthy, exercise daily and lose weight!  Want to enjoy life more and look great doing it? Start getting in shape - fast!

Enjoy the Journey to a Better Life

    What is your fitness goal? Do you ever find yourself wondering if you will EVER reach your goal? Take heart. You can - if you set your focus - and your actions - on reaching your mark. Hang in there, it may not always be easy. And, you CAN do it. 

    Take action - every day - in the direction of your fitness goal(s). Get some good, heart-pounding exercise and feed your body a healthy mix of natural nutrients. Make it a habit to enjoy eating healthy foods. Practice the habit of daily exercise. In whatever form you like.   

   Are you wanting to drop a few more pounds before Summer? You might want to add weight training to your fitness efforts.  Muscle has incredible fatburning capacity, even when your body is at rest. Building only five pounds of muscle can help you to burn up to 250 extra calories per day! 

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. Review your written goals daily!

* 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. Extra pounds can easily creep back.

* Upgrade your fitness program as you progress. Push yourself a little!

* Enlist the support and company of your family and friends.

* 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 periodically for a job well done! Buy that hot looking outfit you want to fit into this Summer! 

    Enjoy the journey!

Burn More Calories

    Do you ever wonder if your exercise program is really paying off? Are you shedding weight like you hoped to? Maybe you'd like to pick up the pace of your fitness efforts and start seeing results even sooner.

     Check out this list of common sports /  exercise activities and get a feel for how many calories you can expect to burn.

 If you do the following:           You can burn these calories per hour:
Bicycling (5 mph)                              175                       
Canoeing (2.5 mph)                          175
Dancing (Ballroom)                           200
Golf (carrying your clubs)                  320
Horseback riding                               225

Light housework, cleaning, etc.          220
Swimming (crawl, 20 yards/min)        280
Tennis (recreational doubles)             300
Volleyball (recreational)                     260
Walking (2 mph)                                200

Aerobic Dancing                                540
Basketball (recreational)                     450
Bicycling (13 mph)                             600
Circuit weight training                         700

Ice Skating (9 mph)                            380
Racquetball                                        575
Roller Skating (9 mph)                        350
Jogging ( a mile every 10 minutes )      650

These are hourly estimates based calories
burned per minute for a 150 pound person.                                             

    See any sports you might enjoy? Try something new! Enjoy a variety of sports and workouts!

See Yourself in That Hot Summer Outfit

    Ever find yourself stuck in a rut - or just plain wondering if you'll ever drop those extra pounds?  We all get discouraged from time to time. Don't let doubt get in your way.

    Believing in yourself  believing that you can overcome the inevitable obstacles and achieve your fitness goals is crucial to your success. See yourself in that hot bikini this Summer. Or that cool Summer outfit you want to fit in to again!

    One of the most powerful tools for building self-confidence is visualization. This easy technique involves imagining the accomplishment of the changes or goals you're working to achieve. It is a process of "training" purely within the mind. By visualizing in detail your successful execution of each step in a given activity, you create, modify, or strengthen brain pathways that are important in coordinating your muscles for the visualized activity.

    This prepares you to perform. The technique is useful in many areas of life -  from avoiding anxiety during a stressful situation, to performing well during competition. You may find it a powerful tool in your fitness program.

1. Identify the goal you want to visualize—for example, running a mini-marathon.
2. Find a comfortable place to sit and relax.
3. Eliminate all distractions—turn off the phone, television, etc.
4. Close your eyes and focus on feeling relaxed. Free your mind of intruding thoughts.
5. Now, imagine yourself on your favorite running course. Create a picture in your mind of the place—the sights, sounds, and smells. Imagine a perfect day, warm and sunny, with a gentle breeze. Picture yourself with your favorite running friends, talking and laughing. Now visualize yourself starting on your way, passing the usual sights, and setting off to run the entire course.
6. Take a moment to feel the pleasure and excitement of achieving this goal.
7. Then imagine yourself running from each mile-marker to the next, enjoying the sunshine, the views, the fresh air, the good company and your excellent health.
8. Finally, visualize yourself finishing the course and feeling great, both physically and emotionally

     If you want to make positive, lasting change in your life, it helps to spend some time thinking about motivation. What are your reasons for wanting to train your body? What are your personal  fitness goals?

    What obstacles do you anticipate and how might you overcome them?  Visualize your success and consider how you might celebrate your success!

    Picture yourself winning the race - you really can eat healthy, exercise and lose weight!

Never Too Late to Start Getting in Shape

   Are you over 40? How would you like to feel 20 years younger AND re-gain some of that spark and vigor you enjoyed in younger years?
 
Try to do at least 30 minutes of moderate-intensity physical activity (like brisk walking) on most or all days of the week. Want better results? And sooner rather than later?  Gradually build up your workout time to an hour a day.


Also try to do strengthening activities two or three times a week. These activities are important because older adults—especially women—lose muscle and bone mass every year. Strengthening activities may help prevent or lessen this loss.

Fitting in physical activity is not as hard as you may think, and you do not have to do the whole 30 minutes at one time. Try these tips to overcome things that may keep you from being active.

Don't let doubts get in your way -

Do you ever find yourself thinking -

“It’s too late for me to get in better shape.”

It is never too late to start moving more. Regular exercise or physical activity can help you manage health problems like arthritis, bone loss, and heart disease.

Even just a little daily exercise can provide the following benefits:

• Keep your body flexible.
• Keep your bones and muscles strong.
• Keep your heart and lungs healthy.
• Control high blood sugar, especially if you lose weight.
• Give you more energy.
• Exercise can reduce stress.
• Help you feel better about yourself and enjoy greater self esteem!
• Relieve boredom or depression.

The upside is clear - exercise more and you enjoy a better quality of life at any age! It's never too soon or too late to start getting in shape!

Please note: If you are over age 60 or have chronic health problems such as coronary heart disease, high blood pressure, diabetes, osteoporosis, or obesity, talk to a Doctor or a trusted health care provider before starting a vigorous physical activity program. (You probably won't need to talk to your provider before starting a less strenuous activity like walking.)

A Balanced Approach to Better Fitness

    Many professional athletes and even non pros alike find that they realize better results in their fitness efforts when they adopt a variety of workouts. What happens if you focus only on a single muscle group each day? Well - you will probably notice improved muscle tone in that area of your body and little gain in others.

    If you want to enjoy better health and fitness - you might enjoy trying the same tactics the pros use. Vary your workouts. Enjoy a wide variety of exercises and even different sports. Many great tennis players learned excellent footwork while playing youth soccer.

    Most cheerleaders also use gymnastics to keep their bodies flexible and healthy! Tiger Woods was widely known for lifting weights and going above and beyond in his fitness workouts. Andre Agassi worked out with weights - developing upper body strength and better leg strength on alternate days. Most athletes jog several miles most days of the week.

    If you want better results - try something different! Pick up a new sport or two. Not only will you have more fun - you'll probably see better results in your overall fitness in a matter of weeks!

    No need to spend a bunch of cash joining a gym or fancy health club. Grab a basketball and find the nearest outdoor goal. Air up those tires and head out for an energizing bike ride! Enjoy the milder Spring temperatures and get your body toned and fit! Even the simple act of walking can yield amazing results. Walk as fast as you dare. Swing those arms while you walk. Or carry some extra weight around your waist.

    The next time you happen by a local schoolyard - check out how much fun the children are having simply chasing each other around the playground. Grab a jump-rope and give your whole body a great little workout. The possibilities are nearly endless.

   Try a variety of new workouts - and vary your pace. Work your body hard for a minute or so and then slow back down to an easier pace. Feel your lungs expanding and your heart pumping. Then back off to regain your normal breathing pattern. You can burn off those extra pounds so many of us seem to gain during the colder Winter months!

    And, while your at it - make it a habit to keep eating a variety of healthy foods. Health and Medical experts agree - the quickest way to lose weight is enjoy eating healthy foods and getting some exercise every day!

Try the same game-plan the pros use - try a variety of workouts to get the best results!

Like What You See in the Mirror

    Do you want to look great at the beach this Summer? Well, the good news is you still have a couple of months to shed those extra inches and firm up your muscles!

    Want a tighter tush? Maybe you just want to take off your shirt without worrying! Why not start today - get started on your Summer body now!

    You do not have to be an athlete to benefit from exercise and physical activity. Try yoga, hiking, or even planting a garden. Spring is the perfect time of year to start working on your body - and your front yard!

Whether you swim laps or try water aerobics, working out in the water is easy on your joints and helps reduce sore muscles and injury. Don't belong to a health club? No worries! Save your money and start getting in shape for free!

    If you've been inactive for a while - you might want to start slow. Try walking. Instead of walking in the street, walk in a friend or family member’s neighborhood that has sidewalks. Walk during your lunch break at work. Find out if you can walk at a local school track. Every other lap - pick up the pace and go as fast as you can. See if you can break a sweat! And then do it again!

When you get back home - do some simple, and effective core exercises - like the good old fashioned push-ups we all learned back in junior high. See how many you can do! Firm up your arm muscles, upper body muscles and strengthen your core!  Then try some simple squats and even a few sit-ups. Who says you need to spend a small fortune to join that fancy gym?

   Now that Spring is nearly here - we all have the opportunity to start fresh - or even pick up the pace of our health and fitness goals! If losing a few pounds is still on your agenda - don't forget to keep eating healthy foods and drink plenty of water, Forget the sugar filled drinks ( and snacks ). Stick with nature's drink!

There's still time to develop a more muscular and toned upper body before the first hot days of Summer.  Get started on your toned and slim beach body.  Start getting in shape today!

A Life of Abundance

   Do you ever get discouraged? Or let life's setbacks dampen your spirit? Try to practice the time-honored habits of abundant living!

    Abundant living is facing life with faith in Christ, believing that God is always with you. Keep praying and hoping and trusting for the results you seek.. Always look for the best in everyone and everything. Maintain an upbeat, positive attitude that reflects your confidence in the Lord and yourself.

    Don't be afraid of the inevitable setbacks. Instead, practice a relentless, unwavering persistence in spite of whatever  difficulties come your way. Have the determination to get up again when you fall.

   Accept each day as it comes, acknowledging your blessings and trusting your problems to God.Give thanks for the lessons we learn and the blessings we receive.

   Maintain your focus on what you want - and the steps you need to get there. Don't dwell on your mistakes or setbacks. Keep your eyes on the goal and keep trying. Keep taking action! If losing weight is on your agenda for this year - trust in yourself and the Lord. Know that you can adopt and keep healthy habits.

    Keep exercising daily. Enjoy eating healthy foods. And Feed your mind a never ending stream of good thoughts. When disappointment strikes - be thankful for the lessons you learn from it and keep moving. Keep smiling and trusting that - in time - you can reach your goal! Enjoy a Life of Abundance!

Exercise - Good for the Brain!

    Keeping up a healthy level of  your mental fitness goes hand in hand with staying in good physical  shape.  Your mental health is – without a doubt -  tied to your fitness level. It’s really just about living a healthy lifestyle.  If you already exercise regularly, Congratulations! -  you’re already on the right track!  Medical science experts say that up to a quarter of the blood pumping through your body is delivering performance enhancing oxygen to your brain while you exercise.

      Making healthy food choices are also vital to your brain’s well being. You might want to start by cutting the unhealthy fats from your diet. Some fat is actually good for you. Your brain actually benefits from healthy omega-3 fats - like you get from walnuts or salmon. We've even been buying some organic milk recently that is fortified with omega-3 fats.

    Choosing too many of the other - especially trans fats can cause cholesterol buildup. This can reduce the oxygen supply to your brain by almost 20 percent over time. Instead, load up on foods rich in antioxidants, such as strawberries or red beans, to nurture brain cell health.

    Add cold-water, wild caught fish like salmon to your diet a couple times a week. Eating fish helps reduce inflammation, increase memory, and helps your brain send and receive messages efficiently.  Eat lots of  leafy green vegetables like spinach. Spinach – one of nature’s true super-foods – contains folate which is known to enhance your brain’s processing power! 

    Eating healthy foods can  have a big impact on your mood. For breakfast, try oatmeal or eggs. Both contain an amino acid that helps boost the levels of serotonin, a neurotransmitter that makes you feel good. The protein in the egg-whites will help your muscles handle your daily exercise! Get your protein early in the day to fuel muscle growth and give your body an extra boost while working out!

    For lunch - toss some dark red kidney beans in your salad. ( Try a low-calorie vinaigrette dressing on the side. ) Mix some frozen or fresh blueberries and strawberries in plain, nonfat yogurt! The antioxidants in them will help ward off workday stress. Then enjoy a tasty dessert with a small piece of dark chocolate! The chocolate will lift your mood, and the  natural stimulant found in cocoa gives your energy level a  pleasant mid-day boost!

    For dinner, give your brain-power a boost with a piece of salmon. Add a side salad with leafy greens and  spinach to increase folate levels and help keep depression at bay. During the day - try healthy snacks – like celery or a few ounces of low-fat cheese between meals.

    If you find yourself getting a little low on patience -  growing irritable or unfocused, take a little  break and munch on an apple or a handful of walnuts and some dark chocolate!  These help stabilize your blood sugar levels and help you avoid those mid-day energy drains!

    If time permits - take a mental break for a few minutes. Close your eyes and focus on your breathing. Take a few slow, deep breaths and then return to breathing normally. Clear your mind of whatever you’ve been worried about or working on. Think about something pleasing – your memories from a favorite vacation. Think about the sights, sounds and smells of a day at the beach – or one of your favorite places in nature! Nature has a real calming effect – so try to get outside for even a few minutes if you can for your momentary escape!

    Wherever you make your escape - clear your mind.  Forget about or divert your attention away from everything cluttering up your mind! Focus instead on a single pleasant thought. Stretch your body – slowly! You’ll soon feel a renewed sense of energy and clarity!

    Take care of your health – invest a few minutes each day for healthy habits.  Keep eating healthy foods, exercise frequently and you can enjoy the many lasting benefits of a healthy body and mind!