Getting in Shape

Are you out of shape Do you wish you could start getting in better shape physically? For some of us - just getting started is the hardest part.

What have you got to lose? Take that first step. And keep moving. Your body is designed to move. Are you spending too much time sitting? You're not alone. Its easy to fall into the habit.. Get up and move your body if you want to enjoy a healthy lifestyle.

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Want to have some fun while you get in shape? Try this -

Burn More Calories and Have a Blast!

Do you ever get bored with your fitness routine? Are you stuck in a rut - going to the same gym or doing the same exercise routine every day?


If you do 20 push-ups every day - well that's great! You probably have a toned upper body and arms. Then, look down at your legs. If you don't mix in some walking or running - you could easily end up with skinny "chicken legs".

Want to try something new? Add some healthy variety to your fitness plan? Try dancing. Any dance you enjoy will help you enjoy life more and burn some calories while you're at it! Have you tried Zumba? It's a blast! Shake your body. Move to the music! Feel the fun! Zumba lovers everywhere enjoy life more!

One way to keeping your fitness efforts effective and interesting is to change it up and keep trying something new. Go dancing this weekend!




Not into dancing? Learn a new sport. Join a winter bowling league or basketball or volleyball. Don't have one in your town? Pick up the ball and start one! Maybe you could volunteer to help coach a local youth team. You AND the children will benefit!




You can look younger and start feeling years younger too! Enjoy life more! Get up and start moving - getting some exercise every day! The more vigorous the better! If you want to lose weight and keep it off - you simply have to burn more calories! No magic mystery pills - no weird science - just good, old fashioned exercise - any way you like!

Get Fitness Results Sooner

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

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

Like What You See in the Mirror

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

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

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

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

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

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

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

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

The Gift That Keeps on Giving!

    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!

The Angel and the Workout

    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

Stay Fit and Enjoy the Holidays!

   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.

The Healthiest Habit

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

  Stumbled upon the following in a book written in 1915:

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

---

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!

Kick-Start Your Heart

If you really want to pick up the pace of your weight loss effort or if you want better overall health, nothing beats a strenuous aerobic workout. If your fitness level is not as great as you'd like - or if you simply want to drop a few pounds - try adding some heart-pumping exercise to your daily habits!

Walking is a wonderful way to relieve stress enjoy the great outdoors.  ( Or, in colder climates, the mall! )

    Jogging, rowing, and cycling all offer an excellent cardio workout. Pick up your heart rate and your arteries seem to get cleaner. Flush out those toxins. Cleanse your arteries of potentially dangerous cholesterol. 


Swimming is fun, and easy on your joints.  Water aerobics is a great, low impact exercise option. Jogging gives millions of happy campers and  athletes an endorphin rich high hard to equal. Once you get started you won't want to miss even a day. That natural high you feel after a strenuous workout is simply the best.

     Several decades ago a bunch of Health experts studied the fitness levels of various  Olympic athletes. They found the guys and girls of the Rowing squads ( crew ) enjoyed the best overall health and fitness. Something about the multiple muscle groups used and fluid motion rowers use make rowing an unbeatable exercise. Technique is important - have someone show you the proper motion and posture before you try rowing.
 
Learn more about rowing here.

   Enjoy that great feeling - all over - after twenty or thirty minutes of your favorite workout.  So, get outside - if you can - and enjoy the cool, fresh Autumn air while you get your heart and lungs working!

Habits for a Better Life

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

    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!

Good Health

Good health is the foundation both of judgment and industry and therefore of success. And without health everything is difficult. Who can exercise a sound judgment if he is feeling irritable in the morning? Who can work hard if she is suffering from a perpetual feeling of malaise?

The future lies with the people who will take exercise and not too much exercise. Athleticism may be hopeless as a career, but as a drug it is invaluable. No ordinary man can hope to succeed who does not work his body in moderation. 

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, jumping rope, 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.

Try these 10 tips for better fitness.

If you want to speed up your fitness program  and start seeing results even soon - go to a trusted online vendor like Amazon and buy an Indoor Rowing Machine

Saving on Health Care

Health care seems to be a Hot topic today. Is there no end to the rising costs of health insurance and even the most basic health care services?

Health insurance companies don't want change - they make too much money under the current system. Doctors and health care professionals might welcome change - if it means less red tape and bureaucracy.

How do some countries manage to offer free - or low cost health care to all their citizens while folks in the USA are paying through the nose?

One step anyone can take is to enjoy the fruits of living a healthy lifestyle. Better health and fitness is about making some simple choices and taking action. Better fitness is most often the result of 2 very simple habits.

Eating healthy foods doesn't have to be that hard. Choose to eat more natural, healthy foods. Getting started is easy. Spend an evening or any time convenient for you preparing some healthy meals. Then freeze a few portions for later in the week - or any time you wish. Stay away from fast food. Cut out the stuff we all know is harmful.

Your 2nd step is potentially even more enjoyable. Find a sport - or two or more that you enjoy and start playing. Play hard. Have fun! Find a way to get more exercise every day. Even of your new exercise habit is simply walking - you can still realize incredible improvement in your fitness level.

The more you do - the more you stand to gain!

Take control of your health and avoid expensive health care expenses. Start getting some exercise every day. Decide to start eating healthy foods. Your taste buds will be in for a pleasant surprise. And your waistline too! You'll probably be able to spend less and save more of your hard earned money! And, best of all - you just might notice a big improvement in your outlook.

You really can have more energy and more fun in your daily life. Try exercise. Pick up a healthy new habit. Take up a new sport - make some new friends and have more fun. Get your friends and family involved. Share the fun and the benefits!

Healthy people tend to spend less on health care - over the years than less active folks. And they generally seem to enjoy this wonderful life more and more. The experts say exercise causes certain endorphins in our brains. You feel better - a kind of natural high is yours to enjoy when you exercise hard.

What have you got to lose? except maybe a few pounds. and the need for more expensive health care services.

The choice is yours. Give your money to the big insurance companies and pay higher taxes. Pay for expensive health care if you choose to live a sedentary life and keep eating the unhealthy crap at your corner fast food eatery. Pay the big soft drink companies and keep consuming their high calorie fat concoctions.

Or you can choose just 2 simple habits. Do it for your children. Do it for your Country. Do it for you!

Fit Past 50

Christie Brinkley - the famous Sports Illustrated Swimsuit Model - is said to be in her 50s. Denise Austin - the fitness guru seen on TV for years - has reportedly reached the half century mark too! They both still manage to look healthy and radiant! They have maintained the kind of healthy bodies one might normally expect of someone in their 20s!

These two celebrities are proof positive that you can postpone looking old! You can still look great in your 50s!

What's their secret? Two simple and powerful habits are at the core of their outstanding fitness levels. They exercise regularly and eat healthy foods!

Whether you are in your 20s or fast approaching your 50s - its never too late to start your own fitness program. The benefits of a healthy lifestyle will have you wishing you'd started years ago!

You can enjoy life more. You can look better - healthier and more vibrant! You can improve your outlook on life and have more fun than you ever dreamed of! More energy and zest for living are yours for the asking!

Why not get a head start on your New Years resolutions! Start today! The sooner you begin the sooner you can start enjoying life more and looking years younger! Start getting some exercise every day.

You won't need to spend a small fortune to get started. Do you have a Family Video in your neighborhood? They offer free fitness videos. Or check out the local library and grab an exercise video! ( They probably have several of Denise Austin's excellent workout videos. )

Not ready to join that fancy health club in your neighborhood? Save your money. You can get a great workout with just a few simple and inexpensive pieces of home fitness equipment!

The key is getting started. And staying active. Fitness is a journey to be enjoyed!

Keep eating healthy foods. Drink plenty of water and try to get a good night's sleep every night. Give your body the healthy nutrients it needs and plenty of rest! Better fitness is really just the result of a few simple, healthy habits! A healthy lifestyle is yours for the asking.

If your wanting to shed a few pounds in the New Year ( or quite a few - like me ) the quickest way to lose weight is with plenty of heart-pumping exercise! Watch what you eat and stick with your exercise plan and you can start seeing results in a matter of weeks! What have you got to lose?

Start getting in shape and enjoy the New Year even more!

Stressing Out? Try Yoga

Yoga is a great way to relieve stress. For centuries people have enjoyed the many benefits of yoga! Try it - you may just find it complements your current fitness efforts very nicely.

If you're like me - the month of December can seem even more hectic than other months. Finding time for fitness can challenge all of us. Don't let your fitness program suffer due to the hustle and bustle of the Holidays. Stick with it. Write a time down in your planner - and don't let anyone or anything interfere with your time for better health and fitness!

Sometimes you can fit in little bits of exercise at the most unexpected times. Sneak in a morning walk while you're waiting to meet with the boss. The benefits of quick, focused walk can help you keep calm while meeting with even the most difficult boss!

Bring a jump rope and a good pair of jogging or walking shoes to work and sneak in 15 or 20 minutes at lunch. Do the stairs for a healthy boost of energy.

Here are some easy yoga stretches you can do at your desk:



If you find yourself feeling stressed during this wonderful time of year - slow down and smell the mistletoe! Take a kid to lunch or Supper and feel their excitement! Try something new to spice up your fitness!

Try Yoga to help relieve some of the nearly inevitable Holiday stress!

Change Your Routine for Better Health

Do you ever get bored doing the same old thing day after day? Like you could practically die of boredom if you don't find something new ? Something exciting? Change is healthy. Variety helps keeps our minds and bodies sharp!

If you do 20 push-ups every day - well that's great! You probably have a toned upper body and arms. Then, look down at your legs. If you don't mix in some walking or running - you could easily end up with skinny little "chicken legs".

One way to keeping your fitness efforts effective and interesting is to change it up and keep trying something new. Learn a new sport. Join a winter bowling league or basketball or volleyball. Don't have one in your town? Pick up the ball and start one! Maybe you could volunteer to help coach a local youth team. You AND the children will benefit!

If your fitness level isn't quite where you'd like - start taking action today! Try something new. You can make some simple changes to your exercise, nutrition, and lifestyle habits and achieve your fitness goals. You're not alone. We all tread through the occasional valley on our journey to better health and fitness.

Add some new activities to your daily schedule. Write them down in your planner and keep those appointments with yourself! You don't need to spend a small fortune. You can get into great shape just doing some simple - old fashioned - exercises. Do you remember Middle School P.E ? Get outdoors and walk.

And keep eating healthy foods. Start your day with a healthy breakfast! You never want to pass up breakfast. A healthy, protein rich breakfast kick starts your metabolism for the day and gives your body the nutrients to keep you going. A Healthy Breakfast really is the most important meal of the day. Eating healthy foods is vital to your overall health and fitness!

If you still hope to lose a few pounds before this year goes into the history books - the quickest way to lose weight, and keep it off is with a 2 step approach. Work your body. Get active. Try to get at least 45 minutes of heart healthy cardio - like walking or running most days of the week. Build your strength - and lose some of those extra pounds doing some resistance training. And keep eating healthy!

5 Steps to Better Health

Five simple habits can help you change your life for the better! Take your time. Adopt a new habit each week for the next several weeks. And stick with it! You'll soon realize some of the benefits of better health and fitness! Want less stress? Maybe you'd like to have more energy? Enjoy Life more! Try these 5 simple steps to better health. Smile and enjoy the journey!

1. Eat healthy foods - preferably 4 to 6 smaller meals a day. Eating more often helps your metabolism. Enjoy an occasional treat. Just try to keep a majority of your food choices healthy. Enjoy good, natural foods that are high in nutrients, fiber, "good fats," and lean protein. Get some protein early in the day.

2. Sleep at least seven hours every night. Try to get on a schedule and stick with it. Guard your sleep time closely. People who sleep at least seven hours a night tend to enjoy overall better health and are ill less often than those of us who can't seem to find enough time for at least seven hours.

3. Exercise and stay active. Americans spend a great deal of time sitting. Its unavoidable - we sit at our desks for hours on end, and in the car. Then we go home and sink into a favorite easy chair. But the human body was built to be active. So take a walk, go for a jog or a bike ride. Get a jump rope, or do some push-ups and jumping jacks. No need to spend a fortune at the local health club. You can stay active and get in better shape without shelling out a small fortune every month!

4. Schedule a little time each day - as few as 15 minutes to relax and free your mind. President Reagan used to take a brief nap every day. Millions of healthy, happy folks enjoy some quiet time early in the morning reflecting on all they have to be thankful for. Make an appointment with yourself. Write it down in your calendar. Spend just 10 or 15 minutes each afternoon clearing your mind and relaxing. For the best results, go outside and breathe in some fresh air.

5. Laugh. Find something each day to laugh at. Grab a funny book or pick up a comedy at the library. Rent a funny movie. Laughter is good for your brain and your whole body! Release some healthy endorphins in your brain and laugh as much and as loud as you like!

Try these simple and effective steps to better health and fitness!

Spice up Your Life

Last week people all over the world wore little pink ribbons as a reminder of those who have or have died from breast cancer. Breast cancer doesn't have to threaten the lives of so many women each year. 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 fit.

The journey to better health and fitness is one that benefits everyone. It doesn't matter how old you are or what kind of shape you are today. You can benefit from a little daily exercise and a healthy diet.

They say that "Variety is the spice of Life." Well, you can enjoy eating a variety of foods every day - grains, vegetables, fruits, beans, lean meats, and low fat dairy products. Drink plenty of fluids, especially water. Dehydration can stop even the finest athlete from playing his or her best game!

Enjoy a variety of healthy pursuits. Join a fall or winter league in your favorite sport! Or try a new sport! Even the simple act of taking a daily walk has helped countless people enjoy life a little more and get in some heart-healthy exercise! The opportunities are nearly endless - enjoy a nice, refreshing walk after dinner. Turn off the TV, save a little money and take the dog or the kids for a long walk. Do you live less than a couple miles from the office or wherever you work? Walk to work or school. Walk to the store instead of driving.

You can look younger and start feeling years younger too! Enjoy life more! Get up and start moving - getting some exercise every day! The more vigorous the better! If you want to lose weight and keep it off - you simply have to burn more calories! No magic mystery pills - no weird science - just good, old fashioned exercise - any way you like!

If you want more energy and a slimmer, sexier body - you can have it all! Medical and health professionals have known the secret formula for years! The quickest way to lose weight - and then keep it off - is with daily exercise.

Eating healthy foods is equally vital to any lasting weight loss program.

However you do it - enjoy the journey. Go for a trek thru the newly fallen snow! Take a long, healthy walk for your heart's sake! And your loved ones! Get some exercise every day and you can greatly reduce your risk of many potential health risks! Spice up your life with a variety of healthy foods and exercise!

Balance Your Workouts

Total-body exercise burns more calories and also causes a greater release of muscle-building hormones. A well balanced schedule of workouts will result in better overall health!

Focus on a good cardio workout during one session. Then do strength training in another, and flexibility in a third. Continue mixing up your workouts - giving your muscles a variety. As a plus - you'll be less likely to get get bored with your routine.

Variation is vital to keeping you from getting bored and always working the same muscles. Many fitness lovers enjoy cross training to help keep boredom at bay and achieve better whole body workouts!

Strength training is a great way to sculpt a slimmer and more muscular physique. Many fitness enthusiasts have discovered another way to be sleek and strong. They've learned Pilates and love it. Many fitness experts believe that this workout can help you develop long, strong muscles, a flat stomach, a strong back, and improved posture. And like working out with weights, Pilates can strengthen those crucial connective tissues ( your tendons and ligaments).

Vary your workouts occasionally by trying different exercises or sports. Enjoy playing a variety of different sports! Choose different exercise routines and gradually build upon your exercise time and intensity. Give your body a variety of challenging thrills and make it fun! Your fitness efforts will seem much easier if you’re having fun. Enjoy your journey to better health and fitness!

Planning for Better Health and Fitness

One of the biggest secrets to healthy lifestyle success is to plan ahead. With just a few simple tips you can save time and cut some of the stress in your daily life. Plan for some exercise everyday. Or some kind of sport or physical activity.

If you want to lose some weight - plan to incorporate the 2 vital keys into your daily schedule. Make time for exercise. And stick to eating healthy foods!

Involve your family or loved ones. Enjoy your journey together! Keep meals simple! Foods that keep your family healthy can be fast and easy to prepare. Unless it’s a special occasion, keep cooking simple and involve kids or other family members.

Cook several main dishes when you have more time-like on weekends. Make soups, stews, or casseroles to freeze for the next week. Cook extra for later.

Do some tasks ahead. Washing and trimming vegetables, cooking noodles for a pasta salad or lean ground meat for tacos a few hours, or the day before, can save you lots of time during busy weekday evenings. Saving time in the evening enables you to have more time for exercise or active family fun! Take the dog for a brisk paced walk. Chase your kids around the school playground! Enjoy your extra time together!

Plan fun, and energizing activities for all family members to enjoy a couple times a week! For example, go on a family bike ride, plant a family garden, or pack a picnic meal to eat at the park and afterward go on a family hike. Plan (with your kids) fun activities for the whole family. Make a regular date to walk with friends or neighbors. Join a new activity group, like aerobics or yoga. Sign up for the company softball or basketball team.

Make time for physical activity by walking, jogging or swimming during your lunch hour or take fitness breaks instead of coffee breaks. Do something fun - and give your energy level a boost! Try jumping rope, some good old fashioned calisthenics, riding a stationary bike or other home fitness equipment while the kids are busy playing, at school or sleeping.

Plan ahead. Make active time part of your daily or weekly routine and write it on your calendar! Invite a close friend or family member to join you in the activity. Sharing the experience with someone will make it more enjoyable and you can keep each other motivated.