Keys to Better Fitness

Some health experts suggest there are four keys to better fitness:

Endurance builds your energy and “staying power.” It results from exercise that makes you breathe hard, like aerobic activity. Jogging, swimming, even riding your bicycle can help you build your endurance!

Strength comes from working out your muscles. Resistance training – with weights – is an excellent way to build healthy muscles and your strength!

Balance training can help prevent you from falling—standing on one foot, getting up from a chair without your hands or arms, or simply walking heel to toe help train your brain to balance. This kind of activity is especially important for older individuals.

Flexibility is what you gain from regular light stretching exercises. Try Yoga for a fun and healthy way to keep your muscles healthy and flexible!

Try cross training your body with a healthy mix of workouts and different sports. Buy some home fitness equipment and work out whenever your schedule permits!

If a midday visit to the gym isn't realistic for you, take a walk or at least step away from your desk during lunch. Are there multiple floors in your building? Walk the stairs a few times. Pick up the pace. Take 2 stairs at once. Keep moving.

Life is a journey, enjoy the journey!

Ten Steps to Your Best Spring Ever

Do you ever wish you could enjoy life more? Maybe have more fun and less stress? Make this your best spring ever! Try these simple steps and get more out of life:

1. Decide to make the best of every day! Find something pleasant to focus on! Life is short enough. Why waste even a moment on negative thoughts or feelings? After all, You ARE in control of your thoughts. Decide to choose a happier life!

2. Get some exercise every day. Resolve to enjoy a healthy lifestyle. Make the choice to enjoy life more! Get at least 30 minutes of exercise daily. Even if it’s just a nice walk with your family or that special someone. Want to lose some weight? Maybe you'd like to enjoy life more and enjoy a greater level of fitness. Exercise for at least 45 minutes 5 days a week!

3. Shut off the TV. Turn it off for at least 30 minutes every day and read something positive. 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. This is a great time of year to go outside and connect with nature. Soak up some sun, breathe in some fresh air and listen for the sounds of nature! Slow down! Plant a flower - or a garden.

5. Practice the habit of eating healthy. Avoid the drive thru lane of your local fast-food eatery. You know how bad that so-called food is. Eat more vegetables and fruit. More protein and fewer simple carbs ( stay away from white bread and sugar). Get some protein early in your day and kick start your metabolism.

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. Enjoy spending time with those you love. Seek out new friends - find someone new to enjoy this wonderful time of year with.


9. 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!

10. Seek to Have More Fun. Laugh more! It’s good for your mind and your heart! Find something funny to read or grab a favorite comedy for movie night. Remember that classic anthem from the 80′s – Don’t Worry, Be Happy! Is there a song that reminds you of a happy time?


You can really lose a bunch of weight over these warmer Summer months if you take care to keep your body hydrated and enjoy eating healthy foods!

Beach Body Fitness

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

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

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

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

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

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

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

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

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

10 Steps To Your Best Year Ever!

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

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

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

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

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

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

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

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

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

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

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

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

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

And Have Your Best Year Ever!

Will to Win

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

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

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

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

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

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

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

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

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

Find Your Motivation

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

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

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

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

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

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

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

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

Small Changes - Big Results!

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

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

Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or bowling to see what you enjoy most and can fit into your schedule. Have fun and you'll find these activities will be easier to stick with over the long term. 

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

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

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

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

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

Have More Fun this Autumn!

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

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


Try these Tips to help keep you going:

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


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

The Journey to a Better Life

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

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

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

His prescription for better lifelong health appears simple:

Exercise,

Sleep well,

Refrain from excess and improper use of stimulants,

Breathe well, and

Think good thoughts.

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

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

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

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

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

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

Look Better - Feel Better in 6 Fast Weeks

    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

   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!