Exercise and Lose Weight Fast

Simple Steps - Awesome Weight Loss

2012-01-29T14:18:00.000-06:00

They can conquer who believe they can.....

Is losing weight a goal of yours? Now that the Holidays are but a pleasant memory - you can more easily focus your efforts on shedding those extra pounds. With Valentines day just weeks away - why not make a pact with yourself to develop one new healthy habit before the hearts and chocolates start flying.

Try any of the following ideas to help you start getting in your best shape ever - and shedding those extra pounds -

Start every day with a healthy, protein packed breakfast. Eggs and oatmeal or whole wheat toast will help you burn more calories throughout the day. Or try some protein packed greek yogurt with a half cup of blueberries.

Now that you have some protein to fuel your fat-burners - get out and exercise.

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!
Relieves 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.

Picture of Audrina Patridge at Listal

Eat more fruits and veggies. Rich in healthy vitamins and fiber - fruit and veggies are critical to any weight-loss plan.

Are you eating healthy foods or - like so many of us - settling for convenient fast foods? ( Or maybe one could say fat foods! )

Do you smoke? Just quit - take whatever steps you can to stop. A growing number of employers actually pay their people to quit! You get the biggest benefit though - a healthier heart and lungs.

Do you drink enough water? Cut out all soda and stick with water!

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

Games of strength

2012-01-02T19:10:00.000-06:00

The public games of Greece were athletic and intellectual contests of various kinds. There were four of importance: the Olympic, held every four years; the Pythian, held every third Olympic year; and the Nemean and Isthmian, held alternate years between the Olympic periods. These great national festivals exercised a strong influence in Greece. They were a secure bond of union between the numerous independent states and did much to help the nation to repel its foreign invaders.

In Greece the accomplished athlete was revered almost as a god, and cases have been recorded where altars were erected and sacrifices made in his honor. The extreme care and cultivation of the body induced by this national spirit is one of the most significant features of Greek culture, and one which might wisely be imitated in the modern world.

Looking Beach Body Slim

2011-08-07T11:45:00.000-05:00

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

2011-07-16T17:55:00.000-05:00

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!

2011-06-19T10:17:00.000-05:00

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 ...

Picture of Kate Upton at Listal

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

2011-06-18T14:44:00.000-05:00

Ever wish you could regain some of that youthful vigor?

Picture of Natalia Vodianova at Listal

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

2011-06-12T21:20:00.000-05:00

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

Picture of Salma Hayek at Listal

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

2011-06-10T06:00:00.000-05:00

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

Picture of Alizée at Listal

Beach Body Basics

2011-06-07T05:58:00.000-05:00

Heading out to the Beach or lake this Summer?

Picture of Brooklyn Decker at Listal

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

2011-05-30T18:47:00.000-05:00

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

2011-05-29T11:26:00.000-05:00

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

2011-05-25T19:29:00.000-05:00

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

2011-05-23T05:48:00.000-05:00

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

2011-05-14T11:35:00.000-05:00

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

2011-05-11T06:43:00.000-05:00

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

2011-05-08T14:32:00.000-05:00

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

2011-05-07T14:48:00.000-05:00

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

2011-05-05T06:01:00.000-05:00

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

2011-05-04T21:19:00.000-05:00

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

2011-04-29T05:59:00.000-05:00

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

2011-04-26T05:35:00.000-05:00

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

2011-04-20T20:30:00.000-05:00

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

2011-04-18T05:53:00.000-05:00

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

2011-04-16T18:04:00.000-05:00

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

2011-04-10T18:30:00.000-05:00

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

2011-04-09T07:43:00.000-05:00

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

2011-04-07T22:12:00.000-05:00

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

2011-04-06T18:14:00.000-05:00

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!

2011-04-02T21:03:00.001-05:00

      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

2011-03-28T05:27:00.000-05:00

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

2011-03-27T17:15:00.000-05:00

    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

2011-03-26T10:02:00.000-05:00

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.

Identify the goal you want to visualize—for example, running a mini-marathon.
Find a comfortable place to sit and relax.
Eliminate all distractions—turn off the phone, television, etc.
Close your eyes and focus on feeling relaxed. Free your mind of intruding thoughts.
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.
Take a moment to feel the pleasure and excitement of achieving this goal.
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.
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

2011-03-25T08:59:00.000-05:00

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

2011-03-24T13:52:00.000-05:00

    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

2011-03-20T10:54:00.000-05:00

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

2011-03-18T05:02:00.000-05:00

   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!

2011-03-14T20:44:00.000-05:00

    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!

2011-03-12T13:05:00.000-06:00

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

2011-03-09T06:38:00.000-06:00

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

2011-03-05T18:14:00.000-06:00

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.

Want Sexy Abs?

2011-02-27T07:26:00.000-06:00

Who doesn't want sexy abs? With Spring Break just around the corner and Summer just 3 quick months away - maybe today is the ideal time to start getting your body in shape!

Health experts agree - the best way to lose weight and keep it off is found in two simple habits - exercise and eating healthy.

Check out this quick - and effective way to work your abs -

Try these two simple habits for just three weeks. You might be happily surprised by the results! Get some exercise every day - even if just a brisk, fast paced 30 minute walk. Work your abs every other day. ( They need to rest between workouts. ) And, don't forget to enjoy eating healthy foods and drink plenty of water.

Want sexy abs this Summer? Start working them today.

The best way to lose belly fat and sculpt a leaner, sexier looking stomach is found in these two simple habits.

Get Rid of Stress And Lose Weight

2011-02-21T09:50:00.000-06:00

    Winter has been brutal this year.

The freezing, bitter cold and seemingly endless snowfallhave left many to spending far too many hours indoors. Getting outside for some fresh air and maybe a little exercise has been a real challenge.

Spring will certainly offer warmer, more pleasant days in just a matter of weeks. In the meantime - as we bear these frigid Winter nights and mornings - keep your stress and those extra pounds - at bay with a little time each day just for you! Keep your sanity level in a healthy state and ward off the nearly inevitable urge to eat more comfrt foods while you endure these last remaining days of Winter.

   Invest in yourself. Spend some time exercising. Find something funny to keep you amused. Make time for laughter and watch your stress levels subside.

    Work your body - indoors if you need - into a more muscular, toned body shape. Don't worry about spending a fortune on that local gym or health club. You can exercise without even leaving the house. Grab an exercise video and work your body right in your own living room.

    Turn that extra bedroom into your very own personal fitness center. Pick up some simple hand weights and a Quality Jump Rope

Keep it simple - if you like - and work your body with some good old fashioned push-ups, squats, and crunches. Walk or run in place. Remember the simple ( and still effective ) exercise routines they taught you in Middle School and High School P.E. class? Those time honored exercises will help you stay toned and slim well into your later years!

    If you're wanting to shed a few pounds before Spring Break or the Summer fun begins - watch your diet and get some exercise every day. Stick to the basics and you'll start seeing results soon. And feeling better too! The best way to get rid of your belly fat is with strenuous, heart-pumping exercise most days of the week. The harder you work - the quicker your results will start to be noticeable.

    Health experts agree - more exercise means less stress. And often leads to a greater sense of self esteem. Want a new, healthier outlook on life? Develop a new habit for yourself. Exercise every day for just 3 weeks. Work your body - running, walking, or whatever you enjoy most. After just 3 short weeks you will see a difference in your outlook and your body.

Start Sculpting Your Beach Body Today!

2011-02-10T20:35:00.000-06:00

    The Super Bowl is over. The celebrations are but pleasant memories for all those Green Bay fans. It won't be long before millions of college kids head out for Florida, Lake Havasu and South Texas. Memorial Day and the unofficial start of Summer is not too far off!

    Now that many across North America are buried in snow and bitterly cold Winter days - maybe you can help yourself reach those fitness goals you dream about. Now is the perfect time to get a little exercise and shed some of those extra calories we all enjoyed over Super Bowl Sunday!

   You do not have to be an athlete to benefit from physical activity. Try yoga, pilates, tai-chi or even good old fashioned calisthenics while you stay safe safe and warm this Winter! If you live in a warmer climate - why not enjoy the great outdoors hiking, or preparing your garden plot.

    If you are starting a new physical activity program, go slow at the start. Even if you are doing an activity that you once did well, start up again slowly to lower your risk of injury or burnout.

    Have little ones? Your kids need physical activity too. No matter what age your kids are, you can find an activity you can do together. Dance to their favorite music and play like you enjoy it! Take a walk, run around the park, or play basketball or soccer together. Weather not cooperating? Try the Wii fitness game or make up your own indoor activities!

Are you wanting to get your body toned and slim for this Summer? Go to Amazon - the most trusted place to buy and check out the same Indoor Rowing Machine used by countless college rowing teams. Try You can burn a bunch of calories in less time than it takes to enjoy your favorite TV show! Or try jumping rope for another excellent calorie burning workout!

Do it for your loved ones and yourself. Enjoy the rewards you get from working out. You'll have less stress, and enjoy a better night's sleep. You feel happier , have way more energy, and a stronger body!

Best Way to Lose Belly Fat

2011-02-05T06:48:00.000-06:00

   Are you still thinking about losing a few inches around your belly? Do you want to enjoy a slimmer, more toned body? Are you anxious to shed some belly fat? Who doesn't want to look better? You're not alone. So many Americans are carrying around a few extra pounds - the numbers are staggering. Recent headlines tell us this trend is not only in the good old USA. Obesity rates are skyrocketing across the globe!

The good news is you can lose your belly fat and enjoy a slimmer physique - without breaking the bank. Save your money and pass on the surgical procedures and fancy diet pills. You don't need a membership to the fancy health-club. Why pay monthly membership fees when you can work out right at home? ( Although - if you prefer or get motivated by going to the gym - Go For It!! )

    Luckily, You have safer, more natural ways to lose weight and feel great! Start today. Pick just one healthy habit to start working on and do it today. Want results faster? Hoping to shed a few pounds before Spring Break? Make daily exercise a part of your daily schedule.

    Try some simple - and effective - exercises while you enjoy your favorite TV shows. Pick up a jump rope at the sporting goods store. Buy an inexpensive exercise mat - or make your own. Get on the floor and do some good old fashioned push-ups! Walk or run in place while holding some little hand-weights. Do some squats and lunges. See how many sit-ups you can do. Then do it again!!

The possibilities are exciting. You have so many healthy and natural ways to lose those extra pounds. You really can tighten up your core muscles and lose that unsightly belly fat. Health pros have know the answer for decades. The best way to lose belly fat is via daily exercise and a sensible, protein rich diet.

Baby Steps to a Better Life

2011-01-27T05:35:00.000-06:00

    You want a better life, right? A life filled with better health, more fun, and the energy to enjoy even more! If you're like so many of us, you may want to change your body shape - maybe sculpt a slimmer waistline or build some muscle tone. We're not talking Body-builder shapes or even the perfect set of six-pack abs. You don't need to waist your valuable time on those goals.

    Most of us can easily enough shed a few inches around our waists and lose that unsightly belly fat without the need to look like "The Situation" or his buddies in Jersey! You can look - and feel - great just taking an hour each day to devote to exercise.

    Daily exercise is proven to improve lives and help you enjoy more energy and even a better mood. Exercise wards off depression. Just one hour each day can help your improve your outlook on life and look great while you lift your spirits!

    What have you got to lose? Except perhaps a few pounds? Or a dress size or two? If you get started now you can look way better before Spring Break.

     Want to look good at the beach this Summer? Start now. Start focusing your efforts - every day - on healthy habits. Eat more fruits and veggies. Cut back on the soda and other useless calories. Avoid Anything with the dreaded high fructose corn syrup ( or corn sweetener as they may call it now ). Pass on that second helping when you go to the All-you-can-eat-buffet.

And, - most importantly - get up and move your body. Walk, run , swim, skate, play your favorite sport. Just make sure you get at least 45 minutes of good, heart-pumping exercise at least five out of every seven days!

    Have more fun this Summer - and year round - when you adopt a healthy lifestyle and these simple habits. Enjoy eating healthy foods. And start getting in shape - fast!

A Better Life in 2011

2011-01-09T18:49:00.000-06:00

One week into the New Year and many are focusing on new, healthy habits. If you're one of the many who is intent upon making your life better in 2011 - Congratulations! Or maybe you're just determined to lose a few pounds. Whatever your fitness goals - congratulate yourself for making healthy choices!

If you're like so many, busy parents or students you may find it hard to sneak away to the gym for an hour every day. No Worries! Save your money and time in the new year - Skip the expensive health club and work out at home!

Most fitness experts recommend a twofold approach to better overal fitness. Working your heart and lungs - cardio or aerobic exercise - is something you can ideally fit in every day. Strength training might be better left to just every other day.

Try some of the following moderate exercises and get your heart and lungs working! If your heart is beating noticeably faster—it’s probably moderately intense. Try to sneak in at least 30 minutes, most days of the week.Here's just a few ideas:

walking briskly (a 15-minute mile )
light snow shoveling
chasing your children around the yard. ( Just try to keep up! )
riding your bike at a casual pace.

Want better results? Try something more vigorous: If you are breathing hard and fast and your heart rate is increased substantially during physical activity, it’s probably vigorously intense.
Examples include:

jogging/running
rollerblading/inline skating at a brisk pace
cross-country skiing
most competitive sports (basketball, tennis, or soccer)
jumping rope.

     Experts suggest that you don’t even have to do all 30 minutes at once. They say you get the same health benefits from breaking 30 minutes up into three 10-minute or two 15-minute intervals. Everyday activities like climbing several flights of stairs or parking farther away from store entrances are a good start. But if you don’t do that activity for at least 10 minutes at a time, it doesn’t help you meet the recommendation for 30 minutes of moderately intense physical activity. For most of us, losing those extra pounds is easier by exercising more vigorously or for more than 30 minutes.

     Want to burn even more calories? Try strength training. This consists of resistance exercises, using weights - including your own body weight - or workout bands. Strength training or resistance exercises can be done anywhere. An example of a goal to work toward could be to do 8 to 12 repetitions of 6 to 8 strength-training exercises twice a week.
   Here's a few ideas:

push-ups
pull-ups
biceps curls
sit-ups
shovelling heavy snow
indoor rowing ( develops your heart, lungs and muscles! )

Both strength training and cardio exercise are important. Strength training will help you maintain healthy bones, and develop and tone muscles. Make 2011 your best year ever! Make this your year to enjoy life more in a slimmer, healthier body!

Lose Your Belly This Year

2011-01-04T06:02:00.000-06:00

Another Year - another chance to enjoy life more and get our bodies into better shape! If you're like many of us this January you may be intent upon losing a few pounds this year. You may have decided that this is the year when you shed those extra inches around your waistline and enjoy a slimmer shape!

Well - the good news is you can lose belly fat and that extra weight you may be carrying around! For those of us in North America Summer is 5 months away! That gives you 20 weeks to take the simple steps needed to whip your body into much better shape!

Experts agree - the best way to lose belly fat is with a consistent regimen of aerobic exercise. You'll need to watch what you eat over the coming months as well.

Two simple habits - practiced daily - can help you reach your goal before all the summer fun! You can look good at the beach this year. You can have more energy and way more fun. Why not start your journey today?

Set your sights on what you want to accomplish. Hang a picture on your refrigerator of someone with the kind of body shape you most admire or wish for. Keep it as a constant reminder of how you want to look this Summer! Then stock your refrigerator with healthy fruits and vegetables! Throw out anything with corn sweetener or high fructose corn syrup.

Start your day with a protein rich breakfast. Try an egg-white omelet with some chopped spinach! Give the bacon away to charity! Who needs all those chemicals and nitrates? Not you or me! ( And I love bacon with my eggs! )

Buy some whole wheat or double fiber bread. Be sure you check the label and make sure there is no high fructose corn sweetener.

Now after you've started your day the healthy way - get some heart pounding exercise! Do it every day if you can. Try to work your body hard at least five days out of every week!

You really can lose those extra inches this year. You can enjoy a year filled with more energy and more fun. Start today! If you want to look slim and toned at the beach this Summer - the best way to lose belly fat is with these two simple habits!

10 Steps To Your Best Year Ever!

2010-12-31T20:06:00.000-06:00

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

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

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

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

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

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

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

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

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

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

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

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

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

And Have Your Best Year Ever!

Stretching Your Body and Mind

2010-12-26T09:06:00.000-06:00

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

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

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

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

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

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

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

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

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

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

The Gift That Keeps on Giving!

2010-12-21T19:43:00.000-06:00

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

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

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

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

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

Enjoy the Holidays More

2010-12-19T19:54:00.000-06:00

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

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

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

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

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

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

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

The possibilities are practically endless. And you don’t even have to get out and brave the cold. Make this your best year ever and invest in some simple low impact exercise equipment for your home. You can easily turn that unused corner of your basement into your very own fitness center!

Health experts agree – the quickest way to lose weight – and keep it off – is with daily exercise and healthy eating. Start getting in shape fast and enjoy the benefits of a healthier, sexier body!

Winter Workout WonderLand!

2010-12-12T10:47:00.000-06:00

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

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

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

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

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

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

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

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

Happiness

2010-12-11T09:15:00.000-06:00

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

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

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

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

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

Suck in That Gut!

2010-11-29T05:36:00.000-06:00

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

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

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

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

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

The Rest of the Story

2010-11-27T07:15:00.000-06:00

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

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

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

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

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

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

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

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

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

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

Lose That Belly Fat

2010-11-25T06:09:00.000-06:00

Do you have a few extra pounds around your belly?

What is the best way to lose belly fat?

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

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

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

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

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

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

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

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

Happy ThanksGiving!

2010-11-24T06:01:00.001-06:00

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Healthy Family Fun

2010-11-21T08:49:00.000-06:00

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

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

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

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

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

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

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

Read on for more healthy family tips.

The Angel and the Workout

2010-11-20T19:41:00.000-06:00

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

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

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

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

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

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

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

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

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

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

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

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

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

Will to Win

2010-11-17T05:51:00.000-06:00

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

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

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

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

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

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

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

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

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

Make Fitness a Priority!

2010-11-14T18:45:00.000-06:00

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

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

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

Make Your Physical Well-Being a Top Priority

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

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

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

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

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

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

Buy Some Home Exercise Equipment for Motivation!

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

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

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

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

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

Buy an Indoor Rowing Machine

Stay Fit and Enjoy the Holidays!

2010-11-12T06:05:00.000-06:00

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

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

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

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

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

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

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

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

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

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

True Beauty

2010-11-10T20:22:00.000-06:00

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

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

Exercise for Greater Happiness

2010-11-07T12:26:00.000-06:00

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

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

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

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

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

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

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

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

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

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

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

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

Persist and Win

2010-11-05T06:02:00.000-05:00

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

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

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

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

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

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

The Secret to Lasting Weight Loss

2010-11-02T05:58:00.001-05:00

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

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

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

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

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

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

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

Be a little selfish - make time for exercise!

The Healthiest Habit

2010-10-25T05:59:00.000-05:00

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

Stumbled upon the following in a book written in 1915:

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

First: Tobacco and its smoke contain powerful narcotic poisons.

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

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

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

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

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

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

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

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

Try Cross Training for Better Results

2010-10-24T20:51:00.000-05:00

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

2010-10-22T19:33:00.000-05:00

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

2010-10-21T04:58:00.000-05:00

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

2010-10-17T13:42:00.000-05:00

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!

2010-10-12T06:05:00.000-05:00

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

2010-10-10T06:26:00.000-05:00

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

2010-10-09T09:03:00.000-05:00

    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!

2010-10-06T19:26:00.001-05:00

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!

2010-10-05T06:01:00.000-05:00

"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

2010-10-03T11:55:00.000-05:00

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

2010-10-02T10:47:00.000-05:00

    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!

2010-10-01T05:01:00.000-05:00

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.

Cross Train for Better Fitness

2010-09-28T21:52:00.000-05:00

     The great Motivational Speaker - Zig Ziglar - used to say "If you are hard on yourself - life gets much easier" or something like that. His point was - if you work hard and practice your healthy habits regularly - you can win at whatever you set out to do. Now, lets be real - I have about as much chance of winning Wimbledon next year as winning a big lottery jackpot. The same goes for making the cut in the Masters.

    And still - if you or I set a realistic target - like "I will lose 20 pounds before Christmas vacation". That is an achievable goal. Or - "I will walk 3 miles every day this week". I will pass on the fat-food drive thru and, instead make an egg-white omelet with plenty of chopped veggies for breakfast. \

Start a new, healthy habit or two. Let go of those unhealthy ones. If you've been inactive for a while, start small. And then gradually increase your pace and the intensity of your exercise. The ultimate goal - if you really want to shed those extra pounds - is to work your body hard!

   If you want to kick-start your fitness program - try working out with weights. If you think lifting weights is just for pumped-up hard-bodies who flex their muscles at Venice beach, think again. The good news is building muscle benefits everyone! Women and Men - at any age. In fact, older people may have the most to gain from weight or resistance training, because strength is so crucial to functioning independently.

All sorts of professional athletes, from basketball players to Tiger Woods and Rafael Nadal have used cross training in their fitness regimens. Cross training is also making its way into the average person's fitness routine.
cross training doesn't require specific exercises. In fact, as long as you create variation in your activity, you can enjoy the benefits of cross training! The key is to vary your activities between aerobic conditioning, strength training, endurance, and balance. Vary your workouts to emphasize each one of those areas.

You really can exercise and get rid of those extra pounds - for good!

Think and Get Fit

2010-09-27T06:06:00.000-05:00

Around a 100 years ago a famous author quipped "What your mind can conceive - you can achieve.". He had studied numerous successful and wealthy people. His findings were published in that widely read motivational work - "Think and Grow Rich".

If you want better health and a better life filled with more energy and even happiness - you really can achieve what you set your sights on!

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 some political 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.

Do not fear being misunderstood; and never waste a moment thinking about your failures or enemies. Try to fix firmly in your own mind what you would like to do, and then with proper focus and action you will move straight to the goal. Take action. Massive, focused action will lead you to your greatest desires!

Keep your mind on the kind of life you want. Think about the type of body and fitness level you would like 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, just as the coral insect takes from the running tide the elements that it needs. Picture in your mind the happy, contented, able, earnest, useful person you desire to be, and the thought that you hold is hourly transforming you into that particular individual you so admire.

You must seize every opportunity to act upon your desires - embrace and adopt healthy habits. Exercise every day. Work your body hard and you can see results in a matter of weeks.

Look Better - Feel Better in 6 Fast Weeks

2010-09-25T19:44:00.000-05:00

    Yes - You really can feel better and look a whole lot better in as few as just 6 short weeks! It may not be easy - and You really can do this. Picture yourself wearing a smaller size before Halloween! Imagine how good you can look at that Halloween party this year!

    Get a clear picture in your mind of what you'd like to improve over the next 6 weeks! Keep it simple - and not too ambitious if you've been out of the exercise habit for very long. Most experts say you can safely lose two or three pounds a week! ( And for Good! )

All it takes is a couple new habits.

Habit 1 - Exercise daily. The harder you work your body, the better your results will be! The great Zig Ziglar used to say the harder you are on yourself , the easier your life gets! If you've been inactive for a while - start slow and gradually build the time and intensity of your workouts. Even walking is a great way to start. Just walk for as long as you can. Walk fast!

Habit 2 - Eat healthy foods. You what they are - and hopefully you know what to avoid. Focus on natural fruits and veggies. The less processed the better. A growing number of healthy fitness buffs are avoiding simple carbs as much as possible. Skip the white bread and white rice. Eat less sugar. And - by all means - pass on anything which lists high fructose anything in its ingredients.

Use the power of visualization and positive self talk to help you along your journey. Enlist a friend or your family to join in the fun! See your goal. Constantly remind yourself and keep your focus on the fitness goal you want. See yourself in that smaller, sexier looking outfit. Remind yourself daily how much better your life is getting!

   If you adopt just these two simple habits and practice them for just 6 short weeks you'll start seeing results in practically no time! And you'll notice you seem to have more energy! More fun! One key is simply getting started. So, why not start today? Start getting in shape - fast, and for good!

You and Your Workout Buddy

2010-09-20T05:44:00.000-05:00

Are you having trouble getting started on your fitness program? Accountability is one key that might help you when trying to establish an exercise routine.

Accountability is answering to someone or something if you don’t follow through. Who can you get to hold you accountable? Mutual support from an exercise buddy might help you keep going on those days when "something came up" or you just don't feel like exercising.

Accountability gets you past the “I-don’t-feel like-doing-this” hump. Stick with it, however, and before long the next phase kicks in—emotional reasons to keep exercising. Once you develop or decide upon strong enough reasons and almost anything is possible.

Invite a friend to be your fitness buddy. Someone you won't want to say 'No' to! Get out there and enjoy the outdoors every day if you can. Try a variety of workouts - riding bikes, swimming, or tennis. Walking is free. And running will only set you back the price of a decent pair of running shoes! ( Try New Balance - they still make some of their excellent shoes in the good old USA )

Enjoy your journey to better fitness and a better life!

Speeding Up Your Weight Loss

2010-09-18T06:56:00.000-05:00

Are you exercising regularly and find yourself not losing weight? Or maybe your weight loss is a little slower than you'd like? You might want to add more strength training to your fitness program.

Many fitness buffs use weight training every other day to keep their body toned and firm. You don't have to press 250 pounds or look like the esteemed Governor of California to benefit from using weights. You can even lose more weight and enjoy a chiseled, more muscular look without ever stepping foot in a gym! Simply use your own weight – like you do when you do the classic push-up!

Muscle has enormous fat-burning capacity, even when your body is at rest. Building only five pounds of muscle can help you to burn 150 to 250 extra calories per day!

If you want to use weights as a part of your strength training program you might want to consider the following tips to keep yourself safe. If you've been out of the habit of daily exercise for a long while you might want to start with an OK from your doctor.

If you are new to using weights or gym equipment, get some expert advice from a friend or someone who has more experience than you. Building Muscle takes time – be patient and don't expect immediate results! You'll feel the difference soon enough. Before too long others will notice how good you look!

5 Tips to get you rolling:

1) Always warm up and stretch the muscles you will be working. Your muscles need time to adjust to demands before you start.
2) Don’t try to lift too much weight too soon (gradual and progressive resistance is much better).
3) Take time to cool down after exercise. Walk around for a few minutes, (this lowers your heart rate and boosts flexibility).
4) Always make time to stretch after you exercise (this can help you prevent injuries).
5) Avoid energy bars and sports drinks during moderate workouts. Unless you are working out for two hours a day or more, you’re consuming calories your body doesn’t really need.

You really can exercise and lose weight fast! Add some strength training to your fitness plan. Do push-ups, squats and pull-ups during half time. Join the thousands of slim and trim fitness lovers who use an Indoor Rowing Machine

You'll feel better and look better!

Lift Your Spirits and Keep Stress at Bay

2010-09-16T06:05:00.000-05:00

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. Exercise and eating healthy help make 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 more efficiently. Enjoy eating more 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 - try adding a handful of dark red kidney beans to 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. ( You might want to stay away from farm raised salmon. ) Savor 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.

Invest but a few minutes each day practicing healthy habits. Keep eating healthy foods, exercise frequently and you can enjoy the many lasting benefits of a healthy body and mind!

Habits for a Better Life

2010-09-14T21:12:00.000-05:00

The benefits you can realize from getting in better physical shape are reason enough to start or continue your own fitness program. No need to hire a personal trainer or join that fancy pants health club. You can enjoy better health and fitness by adopting just a handful of healthy habits.

Try these habits for the next 4 weeks and see for yourself:

1 Get at least 6 or 7 hours of sleep every night. ( If you are under age 20 - try for 9 hours of good sleep every night. )

"Yeah right" you may be thinking. Find a way! Heart Doctors say your heart lasts longer with a more sleep! Plus, your muscles need rest to rejuvenate!

2 Eat a healthy variety of natural foods. Skip the fast ( or should we say fat ) food temptation and opt instead for more fruits and vegetables every day! Enjoy some heart healthy cold water fresh caught salmon a couple times a week. Feed your body the healthy , natural fuels it needs.

3 Exercise - in some form - every day. Walking is a great way to start. Try a variety of sports and routines. Whatever you find you like. Invite a friend - enjoy healthy activities with your family. This just might become your favorite new habit!

4. Just get started. Set a goal for yourself for this week. Make it realistic and something you can actually do. Like "I will walk at lunch every day this week." Then do it. No excuses. Soon you'll find ways to make sure you get your daily exercise time.

Next month make your goal(s) a little bit harder. Walk or run a little farther. Get up a few minutes earlier if you can ( without sacrificing your nightly 7 hours of sleep ) and do some early morning exercise. Don't forget to stretch! Grab a protein rich breakfast and you'll be starting your day like the pros.

5. Learn how to stretch. Focus on the muscle(s) you are stretching and go slow. Breathe slowly and deep while you concentrate on how your body feels. Millions of healthy ( and skinny ) people around globe have discovered the joy of Yoga. That might be worth a few hours in a class or grab a free video at your local library and follow along.

Health professionals agree - 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 every other day with daily aerobic exercise - like running, walking or even riding your bike!

Start building muscles and getting in shape - fast! You'll probably live longer and enjoy life more!

See Yourself Win the Battle of the Waistline

2010-09-12T10:33:00.000-05:00

    A sportswriter once asked a famous baseball player how many hits he expected to get in the big game later that same day. The famed slugger didn't waste a moment before responding "I expect to get a hit every time I step up to the plate!"

    Did he? Of course not. In any given year the best hitters might safely get a hit 3 of every 10 times they come to the plate. They know the numbers. They are well aware of the stats - and yet they believe they can get a base hit every time they step up to the plate! They focus on the positive outcome they want.

    And they work towards that positive outcome. They exercise daily and condition their bodies to stay in top physical form. ( Babe Ruth excluded here - history is full of the legendary poor eating habits the Babe enjoyed. ). The time they spend in batting cages toning their timing and swing would tire most of us.

   The average tennis pro today spends several hours daily just hitting tennis balls! That doesn't include the hours spent running and in strength training! They walk out on that court believing they can hit ace after ace. They know in their heart they can get to balls most of us would never even try for! They have positive expectations built upon a solid foundation of preparation.

    These athletes have invested the time, focus, and hard work required to reach the pinnacle of their chosen sports!

    We can't all expect to hit 90 mph fastballs like A-Rod or get to incredible shots like Kim Clijsters does on a tennis court. And we can practice some of the very same healthy habits the pros use to stay in fantastic shape!

    If you want to trim up your waistline and get your body into a slimmer, sexier shape - why not do what the pros do? Exercise - hard - every day! Build up a good old fashioned sweat! Work your heart and lungs for at least 20 minutes most days of the week. If you want better results - pick it up to 30 or 45 minutes of heart-pumping cardio exercise daily.

    Every other day work on strength training - in addition to your daily cardio regimen. You'll start seeing ( and feeling ) results in a matter of weeks!

   You won't even need to hire a personal trainer or join that fancy ( and expensive ) health club! Turn that extra room into your own home gym! Put s TV and DVD player in and watch your favorite TV shows while you get in your best shape ever! Pick up some inexpensive home fitness equipment and work out when you want to.

   Spend a lot of time on the road? No worries, many hotels offer fitness rooms. Or do the stairs as many times as you can muster for a great cardio workout! If the weather outside is nice - start your day off right with a healthy run . Buy a Jump Rope
and toss it in your bag - get a great workout wherever you are!

    Ride your bike or simply start by going for a daily run! Call a friend and play some tennis or head out to the golf course ( just skip the cart and walk) . Who says getting in better shape has to be dull and boring? If you want a better looking body - do like the pros and try these ten tips for better fitness!

A New Day - A New Healthy Habit

2010-09-10T05:58:00.001-05:00

Friday - The dawn of a New Day! This morning, in New York, a handful of tennis players woke early and started preparing for another big opportunity. Actually, their preparations began years ago and continued throughout their young years!

They choose to make healthy choices and practice good habits every day. ( Well, most days, at least! )

Hours invested daily in practicing their chosen sport. More hours doing roadwork and in the gym. Somewhere they found time to fit in schoolwork and maybe even some family time. These young stars haven't had the same kind of life most of us do. Hitting tennis balls and preparing themselves to get in excellent physical shape have meant huge sacrifices for these young athletes.

During the Wimbledon championships earlier this summer - Many of the young tennis stars had the opportunity to meet the Queen of England. Not many of us will ever get to see or meet the Queen. Rafael Nadal chose to pass on that opportunity in order to get in some more practice time that morning before his match later that same day. He won! Then went on to win The Championship!

Sometimes your sacrifices pay off!

Just last night when some young and healthy fitness lover passed on the chance to go to the local watering hole with her friends. Instead she got outdoors and ran for half an hour and then walked for another 30 minutes. While her friends were consuming hundreds of calories enjoying their favorite brew, she was sweating off extra pounds and building muscle strength and her endurance!

Last night 40 or 50 professional football players played hard and entertained millions of sports fans in the NFL season opener. The start of another new season only comes after hours of hard work and sweat during Summer camp and the preseason. And years of healthy habits - chosen most days of every week.

Today is another new day - and the perfect day for you to start or continue a healthy habit or two!

Make the most of your weekend. Do something healthy! Get outdoors if you can and sweat. Build your muscles and endurance. Then go enjoy a cool one with your friends!

Happy Friday!

Get Fit and Trim in Less Time

2010-09-08T04:59:00.000-05:00

Try these strategies to help you Get Fit and Trim in less time:

1. If you want better results in less time - Kick-start your fitness effort.

If you are walking for 30 minutes each day - pump up the volume and do 45. Go another mile or as far as you can. Pick up the pace a little.The more you sweat - the longer you workout - the sooner you'll start seeing real progress!

Set new goals and monitor your progress.

Create a timeline with goals for completing your milestones on time. Make the most of your free time by engaging in a variety of activities (i.e. running, walking, playing with the kids outdoors) instead of just sitting in front of the television or computer.

Assess Your Progress

Self-assessment skills will help you identify and improve upon your weaknesses and build on your strengths. Many fitness lovers find keeping a journal helpful in identifying which areas they are struggling with. Record your progress and your concerns every day or so.

Be Gentle on Yourself - Forgive yourself if you fail to reach a short term goal or two. Then pick yourself up and keep at it! Health professional and fitness experts agree - the quickest way to lose weight and keep it off is with daily exercise.

Natural, Healthy Ways to Lose Weight - For Good

2010-09-05T09:46:00.001-05:00

Do you ever find yourself wishing you could look good at the beach every summer? Want to take off your shirt without wondering what others might think? Would you like the self confidence and great looking bodies you see every Summer at your favorite stretch of beach?

Good News - There are totally natural and healthy ways to lose weight - and keep it off for good! ( Did he Really just say "totally" ? That is so 80s!! )

So, put Slippery When Wet in your playlist for today and get started burning off those extra pounds. For Good!

Head out to the local Farmers Market and buy some nutritious, locally grown vegetables and fruits. Stock up on some organic spinach and tomatoes. Grab a bag full of your favorite fruits ( they are usually cheaper by the bag ) and enjoy nature's bounty all week! Chop some broccoli and cauliflower for your daily snacking pleasure. Toss a banana and an apple in your bag for a healthy mid-day snack!

After you enjoy a healthy and nutritious lunch - without any white bread or sugar - head out for a quick walk and enjoy some fresh air and the sights and sounds this wonderful earth we live on. ( If you work in the city - close your eyes and imagine - just watch out for traffic and the other walkers! ) After work - head out with the wife and little ones for some family time. Ride bikes, rollerskate, or just run around the park. Bring your dog along and try to keep up with the little ones and the dog!

Yes - you really can lose those extra pounds and keep them off.... for good! The secret to lasting weight loss is not expensive or found in the bottle of miracle powder or pills you might see in the Ads. Ignore the quick weight-loss propaganda and shed those extra pounds the natural way. Enjoy eating healthy foods and get plenty of heart-pumping exercise most days of the week.

Want to see results sooner? For even greater calorie burning, total body workouts - buy an Indoor Rowing Machine. You can join the healthy few who've already discovered what a great workout rowing provides.

Set a goal for yourself. If you've been spending too much time behind that desk or in front of a TV or video game - no worries. Are you willing to sacrifice just 30 minutes a day in order to sculpt a leaner, tighter body? Would you give up just one show every evening to improve your health? You don't even have to give up the TV if you don't want to - just put your rowing machine right in front of the Television!

Start small if you must - take your time and gradually you'll be able to exercise harder and longer than you might have dreamed possible. And, you'll start seeing results! Less stress and a tighter stomach are just a couple of the many benefits you can soon realize!

Start today. Adopt these simple, daily habits. You really can eat healthy, exercise and lose weight fast.

Fitness past 50

2010-08-29T07:26:00.000-05:00

University researchers around the globe have for decades searched for the mysterious common threads that might explain the extended life spans of those who live into and beyond their 90s. What they found is that the people who've lived the longest tend to enjoy eating healthy foods. They regularly enjoy natural foods often grown locally and they tend to avoid sugar and fructose. They eat more fruits and vegetables and less meat. Most also enjoy regular physical activity, such as daily walking.

They also tend to have effective strategies for coping with the inevitable stresses of life, such as prayer, meditation, and having strong social networks. In fact, being able to effectively cope with stress, it turns out, is one of the MAJOR common denominators for those who live long, healthy lives.

One of the proposed reasons for this strong link is that stress actually causes inflammation in your body. Most of the research reveals that longevity hinges on preventing chronic inflammation.

If you want to live longer - And Enjoy Life More try these tips for turning back the clock:

Avoid sugar and fructose. Pass on white grains. And - as much as possible - eliminate trans fats from your diet.

Enjoy eating healthy, antioxidant-rich whole, fresh foods.

Exercise - however you like, daily.

Take time for yourself each day. Time to reflect, pray and or meditate.

Practice Self Control

2010-08-26T05:57:00.000-05:00

He who has mastered himself, who is his own Caesar, will be stronger than his passion, superior to circumstances, higher than his calling, greater than his speech. Self-control is the generalship which turns a mob of raw recruits into a disciplined army. The rough man has become the polished and dignified soldier, in other words, the man has got control of himself, and knows how to use himself.

The human race is under constant drill. Our occupations, difficulties, obstacles, disappointments, if used aright, are the great schoolmasters which help us to possess ourselves. The man who is master of himself will not be a slave to drudgery, but will keep in advance of his work. He will not rob his family of that which is worth more than money or position; he will not be the slave of his occupation, not at the mercy of circumstances. His methods and system will enable him to accomplish wonders, and yet give him leisure for self-culture. The man who controls himself works to live rather than lives for work.

The man of great self-control, the man who thinks a great deal and says little, who is self-centred, well balanced, carries a thousand times more weight than the man of weak will, always wavering and undecided.
If a man lacks self-control he seems to lack everything. Without it he can have no patience, no power to govern himself, he can have no self-reliance, for he will always be at the mercy of his strongest passion. If he lacks self-control, the very backbone, pith, and nerve of character are lacking also.

The discipline which is the main end in education is simply control acquired over one's mental faculties; without this discipline no man is a strong and accurate thinker. "Prove to me," says Mrs. Oliphant, "that you can control yourself, and I'll say you're an educated man; and, without this, all other education is good for next to nothing."

The wife of Socrates was a woman of a most fantastical and furious spirit. At one time, having vented all the reproaches upon Socrates her fury could suggest, he went out and sat before the door. His calm and unconcerned behavior but irritated her so much the more; and, in the excess of her rage, she ran upstairs and emptied a vessel upon his head, at which he only laughed and said that "so much thunder must needs produce a shower." Alcibiades his friend, talking with him about his wife, told him he wondered how he could bear such an everlasting scold in the same house with him. He replied, "I have so accustomed myself to expect it, that it now offends me no more than the noise of carriages in the street."

How many men have in their chain of character one weak link. They may be weak in the link of truthfulness, politeness, trustworthiness, temper, chastity, temperance, courage, industry, or may have some other weakness which wrecks their success and thwarts a life's endeavor. He who would succeed must hold all his faculties under perfect control; they must be disciplined, drilled, until they obey the will.

Think of a young man just starting out in life to conquer the world being at the mercy of his own appetites and passions! He cannot stand up and look the world in the face when he is the slave of what should be his own servants. He cannot lead who is led. There is nothing which gives certainty and direction to the life of a man who is not his own master. If he has mastered all but one appetite, passion, or weakness, he is still a slave; it is the weakest point that measures the strength of character.

    Seneca, one of the greatest of the ancient philosophers, said that "we should every night call ourselves to account. What infirmity have I mastered to-day? what passion opposed? what temptation resisted? what virtue acquired?" and then he follows with the profound truth that "our vices will abate of themselves if they be brought every day to the shrift."

    If you want to look and feel better learn to control your daily habits. Learn to enjoy eating healthy foods and getting some daily exercise.

   There is many a man whose tongue might govern multitudes if he could only govern his tongue. Over-eating and too much wine, hides us from ourselves, but exposes our weakness to others. Learn to control your own life. Make healthy choices. You really can lose weight and look great. Adopt the daily habit of exercise and you can shed those extra pounds!

The Will to Win

2010-08-24T05:49:00.000-05:00

The simple truth is that a will strong enough to keep a man continually striving for things not wholly beyond his powers will carry him in time very far toward his chosen goal. If your goal is better health and fitness - keep working towards your goal. Continually strive for your vision. Exercise daily! Enjoy eating healthy foods!

The greatest thing a man can do in this world is to make the most possible out of the stuff that has been given to him. This is success!

When Grant was a boy he could not find "can't" in the dictionary. It is the men who have no "can't" in their dictionaries that make things move.

"Circumstances," says Milton, "have rarely favored famous men. They have fought their way to triumph through all sorts of opposing obstacles."

The best way to conquer circumstances is to be a greater circumstance yourself.

While it is true that the will-power cannot perform miracles, yet that it is almost omnipotent, that it can perform wonders, all history goes to prove.

As Shakespeare says:—

"Men at some time are masters of their fates:
The fault, dear Brutus, is not in our stars,
But in ourselves, that we are underlings."

"He who has a firm will," says Goethe, "moulds the world to himself." "People do not lack strength," says Victor Hugo, "they lack will."

"He who resolves upon any great end, by that very resolution has scaled the great barriers to it, and he who seizes the grand idea of self-cultivation, and solemnly resolves upon it, will find that idea, that resolution, burning like fire within him, and ever putting him upon his own improvement. He will find it removing difficulties, searching out, or making means; giving courage for despondency, and strength for weakness."

Nearly all great men, those who have towered high above their fellows, have been remarkable above all things else for their willpower.

Develop the will to win. Focus your energy - daily - on healthy habits. And practice those habits daily.

You can develop the will to win! If you want a slimmer, better toned body - eat healthy, exercise and lose weight fast!

Planning to Lose Weight?

2010-08-21T08:59:00.000-05:00

Football fields everywhere are filled with a fresh crop of eager young athletes. Sweating and working their young bodies in preparation for the excitement of another season of football fun!

As we approach these final few weeks of Summer, perhaps now is a good time to evaluate your physical condition and set some goals for where you'd like to be.

Many healthy fitness lovers find they get the best results when they set short term goals. Especially goals they can actually reach! Who can really expect to lose 20 pounds in two weeks? If you find yourself carrying around a few more pounds than you'd like - don't fret. It has taken awhile for you to gain the extra weight, it will take time to lose it. Keep a record of your progress and tell your friends and family. Celebrate your success!

Try these tips to Keep You Going:

l. Adopt a specific plan and write it down.
2. You might try setting short term realistic goals as you go along, and remind yourself of them often. Post them where you can see them every day.
3. Keep a daily log to record your progress and make sure to keep it up-to-date.
4. Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back.
5. Push yourself. Upgrade your fitness program as you progress. The harder you work - the quicker you see results!
6. Enlist the support and company of your family and friends. Bring along a friend when you go for that bike ride or hit the road for that daily walk. Get some roller skates and enjoy a local park or bike path!
7. Update others on your success losing weight!
8. Avoid injuries by pacing yourself and including a warm-up and cool down period as part of every workout.
9. Reward yourself periodically for a job well done!

Picture yourself wearing that smaller size. Visualize getting in shape.

Want More Muscle?

2010-08-14T09:17:00.000-05:00

Only the muscle that is used is developed. If you want bigger muscles - or simply a toned and tighter body - work your muscles - daily. If you are already lifting weights or doing some strength training - great! If you have not yet discovered the secret to a slim and lean body - try adding some honest to goodness muscle building exercises to your daily schedule!

Work your body - hard - and you too can have the kind of body shape others only dream of.

No weights? No worries - try simple and effective calisthenics like many of us learned in Middle School! Do some push-ups and squats while you enjoy your favorite TV show. Jump rope and do some good old fashioned sit-ups while listening to those motivational tracks or your favorite playlist! Get outside and run off some extra calories. Then walk for another half hour or so.

The more you do the quicker you start seeing results!

"Life," says a philosopher, "refuses to be so adjusted as to eliminate from it all strife and conflict and pain. There are a thousand tasks, that, in larger interests than ours, must be done, whether we want them or no.

The world refuses to walk upon tiptoe, so that we may be able to sleep. It gets up very early and stays up very late, and all the while there is the conflict of myriads of hammers and saws and axes with the stubborn material that in no other way can be made to serve its use and do its work for man. And then, too, these hammers and axes are not wielded without strain or pang, but swung by the millions of toilers who labor with their cries and groans and tears. Nay, our temple building, whether it be for God or man, exacts its bitter toll, and fills life with cries and blows.

The thousand rivalries of our daily business, the fierce animosities when we are beaten, the even fiercer exultation when we have beaten, the crashing blows of disaster, the piercing scream of defeat—these things we have not yet gotten rid of, nor in this life ever will. Why should we wish to get rid of them? We are here, my brother, to be hewed and hammered and planed in God's quarry and on God's anvil for a nobler life to come."

If you want a tighter, sexier and slimmer body you simply have to exercise and build your muscles.

Feed your body a healthy mix of natural foods - avoiding as much as possible any simple carbs - like sugar or any foods containing high fructose corn syrup. Resist the temptation to indulge yourself with useless calories found in comfort foods. Enjoy eating healthy foods and a daily regimen of exercise. Work your body and you will build muscles and lose those extra pounds!

Health experts agree - the quickest way to lose weight is with daily exercise and a healthy diet!

Be a Little Selfish

2010-08-08T20:46:00.000-05:00

    If you want to lose weight - or just whip your body into better shape - you'll almost certainly have to devote some time each day towards getting in better physical shape. If you decide to start working out more and getting some daily exercise - you may be faced with saying no to others. Be a little selfish. Closely guard your exercise time and your results will begin to show!

   If you're like me you might find it difficult to say no when distractions or demands on your time interfere with other goals. Don't feel guilty!! Rest easy knowing you are taking care of yourself first. If you don't take care of your body - who will?

    My college drinking buddies still enjoy tossin down a few cold ones. And that's great! Unless it takes away from my exercise time! Why not convince your friends to go running with you or get in nine holes? Maybe play tennis for an hour or two and then enjoy that frosty cool one!! Often the best tasting beer is that first beer after you've poured out a ton of sweat!

Getting in shape doesn't have to be a tedious task. The more fun you have the easier it gets to shed those extra pounds. You'll lighten your load and feel better about yourself to boot!

    "The first care of all persons should be for their personal appearance. Those who are slovenly or careless in their habits are unfit for refined society, and cannot possibly make a good appearance in it. A well-bred person will always cultivate healthy habits. If a man would get through life honorably and peaceably, he must necessarily learn to practice self-denial in small things as well as in great. Men have to bear as well as to forbear."

    The temptations we all are faced with can be hard to deny. Do yourself a favor and say no to those inevitable distractions. Getting in shape fast is a realistic, achievable goal. If you want a slim, sexier body - the best course is exercise and lose weight fast!

Nothing Beats Persistence

2010-08-03T22:56:00.000-05:00

Believe you were made for the place you fill, and that no one else can fill it quite as well.

Getting in shape often requires incredible persistence. Never ever give up and you'll likely amaze even yourself!

Identify a goal and put forth your whole energies towards it. Be awake, electrify yourself; go forth to the task. Only once learn to carry a thing through in all its completeness and proportion, and you will become a hero.

Exercise daily - or at least most days of every week. You will feel better and think better of yourself. Your family and friends will think better of you. The world in its very heart admires the stern, determined doer.

"I like the man who faces what he must
With step triumphant and a heart of cheer;
Who fights the daily battle without fear;
Sees his hopes fail, yet keeps unfaltering trust
That God is God; that somehow, true and just,
His plans work out for mortals; not a tear
Is shed when fortune, which the world holds dear,
Falls from his grasp; better, with love, a crust
Than living in dishonor; envies not,
Nor loses faith in man; but does his best,
Nor even murmurs at his humbler lot;
But with a smile and words of hope, gives zest
To every toiler; he alone is great,
Who by a life heroic conquers fate."

Enjoy Life More with a Balanced Approach

2010-07-27T05:59:00.000-05:00

Want to slim down and lose weight faster? Combine weight training with flexibility exercises and aerobics.

If you think lifting weights is just for pumped-up hard-bodies who flex their pecs in public, think again.

Building muscle benefits everyone man or woman, at any age. In fact, older people may have the most to gain from weight or resistance training, because strength is so crucial to functioning independently.

Weight training will give you the strength and endurance

WEIGHT TRAINING IS NOT JUST FOR BODY BUILDERS

First, get seek out proper instruction on the best type, weight, and number of repetitions you should perform. Go slow at first.
Try to include at least one exercise for each of the major muscle groups.
Work the larger muscle groups first (e.g., chest, back, quadriceps), then work the smaller groups.
Alternate among upper-body, lower-body, and trunk (abdominal) exercises.
Always allow one day between weight-training sessions. This enables your muscle fibers to rebuild.
Don't overdo it. If you can't perform 10 repetitions, then youre probably trying to lift too much weight. Start with a lesser amount and work up.

STRENGTH BUILDING TIPS:

Squats work multiple muscle groups -- the quadriceps, hamstrings, and gluteals -- at the same time.
How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.

Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance.
How to do it: 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-- but don't let it touch the floor.

Push-ups strengthen the chest, shoulders, triceps, and core muscles.How to: Face-down, place hands 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 engaged, lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.

Begin by lying on your back with feet flat on the floor and palms supporting 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.

Do crunches with your feet off the floor and knees bent. This technique may help you avoid arching your back; it also engages your hip flexors.

Keep your neck in line with your spine. Don't stick your chin out. Don't hold your breath. To keep chest and shoulders open, keep your elbows out of your line of vision.

The bent-over row works all the major muscles of the upper back, as well as the biceps.
How to: Stand with feet shoulder-width apart, bend knees, and flex forward at the hips, then engage the abdominals and extend spine to add support. Hold weights beneath the shoulders with hands shoulder-width apart. Flex your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands back to the starting position.

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 exercises! Start building muscles and getting in shape and enjoy life more!

The Quickest Way to Lose Weight

2010-07-24T07:14:00.000-05:00

What is the Quickest Way to Lose weight? Does it come in a pill? Is there a magic formula you can buy?

Don't we wish!!

Losing weight is really very simple.

To lose weight you need to take in fewer calories than you use. You can do this by creating and following a plan for healthy eating and daily exercise or regular physical activity.

     Many healthy people - just like you and I - choose to follow a formal weight-loss program. These formal programs can help you make lifelong changes in your eating and physical activity habits.

    Enjoy Eating Healthy Foods! It may be hard to stick to a weight-loss “diet” that limits your portions to very small sizes or excludes certain foods. Many of us have a hard time making that work over the long term. A more realistic healthy eating plan might take into account your likes and dislikes, and include a variety of foods that give you enough calories and nutrients for good health. Why bore yourself to death eating the same dull stuff every day?

    The second part of any sustainable weight loss plan is daily exercise. Exercise can come in any form you like. Many fitness lovers would rather go to the dentist than miss a day of running. Jogging or even walking every day can become quite addicting! The natural high you get after a good run lifts your spirits and literally helps you enjoy life more.

    Fitness makes you happier in your day to day comings and goings. Not only will you lose weight and look better - you'll almost inevitable feel better about yourself!

    Two simple habits is all it really takes. Save your money - avoid the magic pills and all the hocus-pocus. Stick with the time honored and proven system for lasting weight loss. Health and fitness experts agree - the quickest way to lose weight , and keep it off is as simple as these two healthy habits.