Get Slim and Trim

Are you feeling a little heavier after all those Christmas goodies? Join the club! You're certainly not alone! Well, if you're feeling a little bloated or just want to drop a size, you may want to add some abs exercises to your daily routine. After all, Who doesn't want a leaner, better toned stomach?

Do you want to shred your Abs and enjoy a leaner, healthier body shape? Try setting a few goals and then do everything you can to reach them. Simple is good. Like - "I'll walk / run for 30 minutes every day this week". Then do it!

Goals and plans are great. Nothing happens until you act on those plans. Keep moving. Do something every day! You can reach that lower weight. Yes, you really can drop two or more dress sizes before Spring. You can lose that belly and get toned and slim!

No need to spend a small fortune on health club dues every month. Stick with simple, basic exercise routines and you can sculpt those sexy abs everyone wishes they could have!

Work towards daily exercise routines. Try a variety of healthy exercises - vary the length and intensity of your workouts and you can - over time - enjoy a slimmer body.

If you want to get in shape, working out with weights will make you look trimmer and more toned. Resistance training also helps you burn more calories even after your workout is over. Several research studies have shown that weight training in the morning boosts your metabolism for the rest of the day. Be sure to fuel your workouts with plenty of protein early in your day.

Exercise gives you a natural high unmatched by any drink or drug. And it helps you get rid of stress!! Try it. What have you got to lose - except maybe a few pounds and even a few inches around your waistline!


Enjoy eating healthy foods – good, natural foods that are high in nutrients, fiber, “good fats,” and lean protein. Enjoy a variety of fruits and vegetables daily. Get some protein early in the day

Total Body Bikini Blast!

Spring Break is only weeks away. Are you ready to head back to the beach? Do you wish you could get your body back in shape for more fun in the sun? Try this great high intensity workout a few times a week -

If you are worried about looking good at the beach this year - start getting some exercise every day. Drink plenty of water to keep your skin looking soft. Watch what you eat. Choose more fruits and veggies every chance you get. Start your day off right with some heart-pumping exercise and healthy, protein-packed breakfast.

Do you ever have one of those days when you wonder if you are really making any progress at all? Ever find yourself faced with self - doubt? Do not listen to that little naysayer perched on your shoulder. Run another minute.... or ten. Do another set of push-ups or crunches.


Want to see how your fitness efforts are working? Want to track your progress? Have you heard about FitBit? This wristband is amazing! It counts your steps - measures your fitness efforts and can even wake you up with a silent alarm.




You can get your Fitbit Flex Wireless Activity + Sleep Wristband from Amazon

Want to look great at the beach - or wherever you go? Wish you could drop a few pounds? Have more fun and energy in a slimmer, stronger body shape! Trim and tone your body before you head out for the beach -

Your Best Summer Ever

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

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

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

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

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

Start Sculpting Your Beach Body Today!

    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!

    

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.

6 Months to a Better Life

    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!

How to Lose Belly Fat When You're Over 40!

Are you over 40 and hoping to lose some belly fat? Take heart - You're not alone. Just look around at your workplace or church or even the mall.  The older you get - the easier it is to tack on a few extra pounds. (Or, in my case - quite a few!)

Sitting at a desk for hours each day and coming home to a late night supper and some couch time with the family can too often result in a tummy that just seems to keep slowly expanding.

The Good News is - You can still enjoy life well past 40 or even 70 with a slimmed down tummy and waistline. Not a member of the local gym? No Problem! Grab a walking buddy and start walking your way to a flatter belly!

Eating healthy foods is also a key ingredient to losing that belly fat. Just a few simple changes in your food choices can help you start shedding those extra pounds and inches.

Want to burn more calories all day ? Eat some protein for breakfast. And some whole grains. If you love whole wheat toast - check the label before you grab a loaf of your favorite whole wheat bread. If the label has High Fructose Corn Syrup in the list of ingredients - put that loaf of bread back on the shelf. Stick with a whole grain bread that does not include those four - fattening words.

Skip the trans fats ( anything that says partially hydrogenated....) and the white ( so called enriched ) grains. Limit your sugar fix. Pass on that late night bowl of ice cream. Instead try an occasional piece of dark chocolate. Or a single glass of your favorite red wine.

Toss some strawberries in your low fat ( or fat free ) yogurt. Have a handful of walnuts for an afternoon snack. Keep a bowl of apples handy. And maybe a bag of celery sticks or baby carrots. When you feel the urge to snack - go for it! Pass the donuts and grab a piece of fruit instead!

After you enjoy a healthy lunch - try a spinach salad with, tomatoes, chopped walnuts, and shredded carrots and  some wild-caught salmon. Choose a fat-free or olive oil-based dressing on the side.  ( If you go with a fat-free dressing - check that list of ingredients for added sugars or the fat inducing high fructose corn sweetener.)

Then - take a 20 minute walk around the block. Or hit the stairs. Build up to as quick a pace as you can. If time allows - stretch your walk to 30 minutes or longer. The more you walk the quicker you shed those extra pounds around your waist and stomach!

The benefits you can realize from walking every day can last you a lifetime! Enjoy your 40s and beyond in a slimmer body! You'll have more energy for having fun!

Health experts agree - the best way to lose belly fat involves just 2 simple habits - exercise daily and enjoy a balanced variety of healthy foods!

You Get to Choose

Would you like to sculpt your body into a slimmer, more toned body type? Do you ever wish you had just a few more minutes each day and the energy to enjoy them? Would you enjoy having more fun and maybe a lot less stress?

The Choice is yours. We each get to choose our paths and our actions. We even get to choose the outcomes. The right steps will lead to any goal we set out to reach!

What do you want to change? Do you want tighter abs perhaps? Maybe you'd settle for just slimming your body some?

Decide what you want. Write it down. Get a picture of what you want? See yourself reaching your goal. Imagine yourself having loads more energy. Visualize your outcome. Picture yourself walking on the soft wet sand of your favorite beach this Winter - wearing that hot looking outfit to show off your slimmer body.

Now, start taking action. Depending on the seize of your goal - or how much it will take to reach your goal - you may need to start big! Be reasonable with yourself. No one loses 20 pounds in one week and starts looking great in a tiny little swimsuit in one week.

Take stock of where you are today and where you want to get to. Make a good faith estimate of what you need to do to get there. Then get going. Write down your goal and the steps you take to reach it.

Evaluate your progress every week or two. Are you on the right path? Are you seeing progress? If you start seeing results, great. If you don't - maybe its time to reevaluate your action plan. Maybe you need to alter your plan and adjust your action steps.

Remember the words of the late Winston Churchill - Never, ever give up. If you aren't seeing fast results - try a different route. Take more action. Vary your approach. Just keep moving in the direction of your goal!

You can have a slimmer, sexier body. You can enjoy life more in a leaner and more energized physique! You can reduce your stress and have more fun. Be stingy - invest in yourself first. Schedule a little time just for you each day. Make the choice to have life your way. On your terms. You get to choose!