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!

Persistence Pays!

He pulled his starting five - ALL 5 of them!

I haven't seen this happen for a couple of decades. Coach Dean Smith - the legendary mentor of countless basketball greats once pulled his entire starting line-up and sat them on the bench. Not many college coaches have the luxury of being able to substitute an entirely fresh crew. Basketball dynasties - like North Carolina and Duke often have practice squads who could make it into the NCAA Round of 16!

The current coach at North Carolina - Roy Williams - must have been really pissed. He used that same tactic yesterday during the Tar-Heels game against Miami. No one who follows college basketball - even casually - would have expected Miami to have much of a chance against the mighty North Carolina team.

That is the beauty of college basketball - on any given night, any team can have what it takes to knock off even the highest-rated teams in the land!

One must wonder what kind of tongue lashing those young athletes heard when they sat on the bench! Coach Roy must have really laid it on the line. He Looked Really , Really PISSED!

Well, you probably already know the rest of the story - The Tar Heels pulled off one of those rare, almost incredible comebacks. With less than 10 minutes to go in the game they erased a 19 point deficit and won the game with a last second shot! Their only lead - was the 2 point lead they earned at the end of the game!

They never gave up. Another win for the ages - another success earned the hard way. They kept after it. And when the outlook was dim - they persisted. They kept their eyes on the goal and worked toward achieving what many thought impossible.

What is your goal? Do you ever wonder if you can 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. Just ask anyone who saw or read about the game North Carolina wasn't supposed to win!

For Better Results - Pick up the Pace

Do you ever find yourself wishing you could see the results of your weight loss efforts a little quicker? Maybe you'd like to shed a few more pounds before Spring Break. Would you like to drop a dress size or two before Summer arrives?

Good News! 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. Shoot for the highest intensity you can safely manage.

Then - Slow down and do a couple minutes at a slower, more normal pace so you can begin to catch-your-breath.

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. You'll maximize your weight loss and muscle growth while you burn more calories in less time! You really can exercise and lose weight fast!

Combine weight or resistance training with flexibility and aerobics to burn fat even faster! Pick up the pace and you too can sculpt a leaner, sexier looking body before swimsuit season! Health and fitness experts agree - the quickest way to lose weight is with daily exercise and a healthy diet!

A Better Life

    Do you want a better life? Are you tired of never having enough energy? Maybe you would simply like to look better - or feel better about yourself. Well, Good News is here!

   Medical science is filled with well-documented research studies performed over the past century. 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!

     For the best results - try a balanced approach. Combine weight or resistance training with flexibility and aerobic exercise. If your program is balanced enough, you won't have to worry about developing over exaggerated muscles like you see in the weight-lifting magazines. Want to shed a few pounds before Summer? or maybe you'd like to fit into last years pants again. The good news is you really can enjoy eating healthy foods, exercise and lose weight fast!

    Want to burn a bunch of calories and really tone your whole body?  Rowing has been a great source of exercise for centuries. Rowing works on muscles many of us don't even know we have! Quads, biceps, abs, ... the list goes on and on. The results are clear - if you want a really great, whole body workout - try rowing.

    The best rowing machine - the one used by rowing enthusiasts and fitness buffs around the globe will probably set you back around $1,000. Many of us drop that - and more - every year at those fancy health and fitness clubs we never quite have enough time to visit.

If you want to pick up the pace of your weight loss and get your body lean and trim for Summer - check out Amazon - the most trusted online retailer - and buy the Concept II Indoor Rowing Machine.