Stay Positive - Believe You Can Enjoy Better Fitness!

I was almost embarrassed to walk out onto the court that afternoon. Since our wedding day I hadn't played much tennis. Hadn't jogged the usual 15 - 20 miles each week. My daily walks turned into twice a week at best. I was getting a pot belly. Months of great eating and several beers every day were adding up. In my waistline!

It was time to take action. To get back into that size 32 waist. Time to get off the couch and start getting some exercise again. So, I enrolled in a class at the local University and started using their fitness center when the weather outside was just too cold! Running on the indoor gym floor was nice. Seeing all those young college kids in their skinny little frames gave me some encouragement!

I'll never be 18 again. But that doesn't mean I can't regain the same level of fitness that I had when I was younger. Oh sure, getting around the tennis court may not be as effortless or as fast as your typical teenage tennis buff! But we can have the same amount of fun. Reap the same healthy benefits!

You can make it just one more lap around that jogging course! You can do another set of reps! Enjoy the feeling that inevitably kicks in every time you wrap up a good 30 minute workout! Feel the sweat on your brow! Smile as you slowly return to your normal heart rate and breathing. Close your eyes and see yourself looking younger - and feeling younger at the pool or beach this Summer! Visualize your success!

If I can drop 25 pounds in three months - you can too! It really wasn't that hard. Taking a brisk walk every evening after dinner. Running 3 or 4 miles five days a week. Weights and ab exercises three times a week. BAM - in just a few short months you'll see a difference! And feel it! You can drop those unwanted pounds. You can start getting in shape - fast! And you can look younger and feel younger when you consistently pursue better fitness!

Fundamentals to Fitness

Getting in shape fast can be a reality - if we are willing to take action. Some very basic fundamentals - practiced consistently each day - have been proven to help us build the kind of healthy body we strive for. Getting healthy and staying healthy is much easier if you focus on the fundamentals - exercising, building muscles and eating healthy. Start today! Do some simple exercises. Stay away from trans- fats and the kinds of foods we all know are hard on your waistline. Reduce your calories and increase your muscle building exercises.

Health experts agree - in addition to exercise, cutting calories is the single most effective way to lose weight. ANY AMOUNT of exercise you do in addition will help to increase the amount of weight loss. But exercising 60 minutes a day is the amount of exercise needed to prevent WEIGHT GAIN. What this means is that while you are losing weight, it is best to focus on learning about portion control and choosing a healthier diet. Once you have gained mastery over those skills, you can think about aiming at the Surgeon General’s recommendation of 30 minutes a day

Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity (select for more information about physical activity). It is never too late to start eating right. Here are some helpful tips to get you started eating healthy:

Eat a variety of healthy foods, especially:

Lots of Vegetables. Choose dark-green leafy and deep-yellow vegetables.

Fruits. Choose citrus fruits or juices, melons, and berries. Toss some blueberries into your smoothie or add to your yogurt. An apple a day does help keep the Doctor away! Toss a banana in your bag. and an orange. Try to get those vitamins from their natural source.

Dry beans (such as red beans, navy beans, and soybeans), lentils, and chickpeas.

Whole grains, such as wheat, rice, oats, corn, and barley. Try some wheat germ with your yogurt.

Whole grain breads and cereals. Avoid white bread and cereals with lots of sugar.

Eat foods low in fat, saturated fat, and cholesterol, especially:

Fish - especially wild salmon. Avoid farm raised fish - they tend to contain too many unhealthy chemicals.

Chicken or turkey prepared without the skin. If you like beef ( like I do! ) choose lean cuts of meat. Grass fed beef is a healthy choice if you can find it. Just remember to keep those portions small.

Stick with low-fat dairy products.

Just get started. Getting in shape fast is a goal you can reach. Take the simple steps - start building muscles, exercising and eating healthy foods! Watch your health, your self esteem and your sex life improve - fast!

Look Younger and Have More Fun

Exercise can be fun! It provides recreation and offer opportunities for companionship. The exhilaration and emotional release of participating in sports and exercise bolster your mental and physical health. Pent-up anxieties and frustrations seem to disappear when you’re having fun and exercising. Exercise has many benefits - it helps us look younger and feel more energized. Self Esteem begins to soar! Enjoy your journey to better health.

Some tips to help you get started and keep moving:

1. Choose activities that you think you’ll enjoy. Most people will stick to their exercise program if they are having fun, even though they are working hard.

2. Set aside a regular exercise time. Whether this means joining an exercise class or getting up a little earlier every day, make time for this addition to your routine and don’t let anything get in your way. Planning ahead will help you get around interruptions in your workout schedule, such as bad weather and vacations.

3. Set short term goals. Don’t expect to lose 20 pounds in two weeks. It has taken awhile for you to gain the weight, it will take time to lose it. Keep a record of your progress and tell your friends and family about your achievements.

4. Vary your exercise program. Change exercises or invite friends to join you to make your workout more enjoyable. There is no “best” exercise – just the one that works best for you. It won’t be easy, especially at the start. But as you begin to feel better, look better and enjoy a new zest for life, you will be rewarded many times over for your efforts.

So start your journey to better fitness - exercise a little every day! Or at least five days a week! Start getting in shape fast and having more fun! Enjoy your workout time - go with a friend or watch a comedy while you’re burning off those calories in the comfort of your own home!

Quick, Healthy Weight Loss

Summer is just over 90 days away. If you'd like to look great in that hot little bikini this Summer you can! Start right away! Make the commitment to yourself. Start eating healthy and getting some kind of exercise every day!

Preparing the body for exercise is important for people at any age and all fitness levels. A warm-up period should begin with slow, rhythmic activities such as walking or jogging in place.

Gradually increase the intensity until your pulse rate, respiration rate and body temperature are elevated, which is usually about the time that you break a light sweat. Do some easy stretching exercises before moving on to the strength and endurance activities.

Once you begin your daily exercise routine, keep these points in mind to get the best results:

* Always drink water before, during and after your exercise session.
* Make exercising a part of your daily routine. You may want to set a regular time to exercise each day and invite a friend to join you.
* Start gradually, about 5 to 10 minutes at first.
* Increase the amount of exercise each day, up to about 30 to 60 minutes.
* Breathe deeply and evenly during and between exercises. Don’t hold your breath.
* Rest whenever it is necessary.
* Keep a daily written record of your progress. Track your progress. Celebrate your success!
* Exercise to lively music, TV, or with friends for added enjoyment.

The key is Just get started. And stick with it! There a plenty of natural and healthy ways to lose weight fast. And daily exercise is the quickest way to lose weight. Take your time. If you’re new to this whole exercise thing - don’t worry - you can soon be enjoying a much healthier lifestyle - at any age. Enjoy your journey!

Start today! Start building muscles and getting in shape fast. Soon you will look great and feel great! Take some time for yourself. You deserve to feel good. Have more energy. A better outlook. Be a little selfish and make some time just for you.

The Keys to Better Health and Fitness

Eating healthy foods is important for any fitness program. If you want to enjoy a healthy lifestyle and maybe even lose some weight - exercise and healthy eating are the keys!

The most important thing is to concentrate on eating a nutritious, balanced diet every day. This provides plenty of energy to grow and exercise. Here are a few tips about eating before, during and after exercise.

Before

* Have some high carbohydrate foods like bananas, bagels or fruit juices. These foods are broken down quickly and provide glucose to the muscles.
* The timing of this meal depends on athletes' preference for eating before exercise, but researchers have found that eating something from 1 to 4 hours before exercise helps keep plenty of blood glucose available for working muscles.
* It is also critical to drink plenty of cool water before exercise to keep muscles hydrated.

During

* Perspiration and exertion deplete the body of fluids necessary for an optimal performance and lead to dehydration. It is important to drink plenty of cool water, at least a half a cup of water every 20 minutes of exercise. Adding a teaspoon of sugar, a little fruit juice or a small amount of powdered drink mix flavors plain water and may encourage fluid intake.
* Usually there is no need to worry about replacing carbohydrates unless the exercise lasts over 90 minutes and is hard and continuous. When this happens, drinking a sports drink or other beverage with some sugar in it will fuel your muscles.
* Save your money and make a homemade sports drink by mixing no more than 4 teaspoon of sugar, 1/4 teaspoon of salt and some flavoring (like a teaspoon of lemon juice) in 8 ounces of water.

After

If the exercise was strenuous and lasted a long time, glycogen stores may need refueling. Consuming foods and beverages high in carbohydrates right after exercise will replenish glycogen stores if they are low after exercising.

However you choose to exercise, it's important to drink plenty of water and eat a nutritious, balanced meal including carbohydrate rich foods such as whole grains, pastas, potatoes, vegetables and fruits. A teaspoon of sugar, at only 15 calories per teaspoon, adds flavor to these foods and may increase taste appeal.

Enjoy a healthy lifestyle with exercise and healthy eating!

Healthy Habits for Girls

Everyone benefits from healthy habits. Watching my little nieces grow up has reinforced my belief that healthy habits are best taught at an early age. Encourage your girls to join in the fun. Teach your daughters the value of sports in lives of girls.

* Healthy head start. Girls should be encouraged to get involved in sports and physical activity because they can reduce the likelihood of developing a number of health-related conditions. In addition, sports help build important social skills such as determination, cooperation and problem solving.
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* Boost self-esteem. Exercise and sports participation offers girls positive feelings about body image, improved self-esteem, experiences of competency and success and increased self-confidence.
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* Benefit of mind and body. Exercise and sports participation can enhance the physical and mental health of adolescent females.


* Relieve stress and the blues. Physical activity can help reduce symptoms of stress and depression among girls.


* Higher education. Sports are educational assets. Many high school female athletes report higher grades and standardized test scores and lower dropout rates, and are more likely to go on to college than their non-athletic counterparts.


* Live longer and healthier. Regular physical activity in adolescence can reduce girls' risk for obesity, which can lower adult onset of heart disease, osteoporosis and certain cancers. Research proves physical activity can improve quality of life.

Ten Tips To Find The Right Sports Program In Your Area

Childhood and adolescence are the best times to lay the foundation for healthy habits and lifelong physical activity. Playing sports can significantly help girls through challenging periods and set the tone for a healthy adult life.

Unfortunately too many young people, especially girls, are not active enough. Here are some practical tips on steps you can take to get involved in your local community and encourage girls to reach their full potential:

1. Contact your local school. Take advantage of sports programs offered by your local school and sign up to play! School-based sports programming is a terrific way for girls to get involved in sports at an early age. If programs are limited, work with the school board or PTA to develop a program for the next season.

2. Research programs offered by your local park district. Park districts are a great resource for organized sports programs and activities. They offer a wide variety of classes that can augment involvement in school-based sports and keep girls active year-round.

3. Call local sports teams to learn about programs they offer. Many professional sports organizations host special clinics, camps and tournaments run by coaches and players. Contact local teams to learn about dates and times of these activities or check your local newspapers for ads and information.

4. Contact local YWCA/YMCA, Boys & Girls Clubs or other youth organizations. These community-focused organizations sponsor a number of competitive and recreational leagues. Often, these leagues are organized to meet the needs of s variety of skill and age levels.

5. Take a lesson. Individual and group lessons are an ideal way to learn the basics or improve skills. Consider enrolling the entire family in a group lesson as a way to integrate sports into family life.

6. Sign up for a summer camp. Contact summer camps specializing in a specific sport instruction. Camps are a great place to learn about teamwork Consider enrolling with friends to make it more fun.

7. Team up with parents coaches and teachers. Work together to inspire girls to participate in a wide range of activity and ensure your community offers sufficient programming. Networking is an effective way to identify opportunities to get involved.

8. Join a health club. Health club memberships offer the flexibility to engage in numerous physical activities such as aerobics and swimming. In addition, many clubs offer private instruction.

9. Enroll in Girl Scouts or other similar organizations. These community-based, girl-focused organizations can play an important role in motivating girls to participate in health-related fitness activities that build motor skills for a lifetime of activity.

10. Check out books and videos from the library.

Libraries are home to thousands of books and videos on almost every sport. You can pick up books and videos on sports instruction, or even books that showcase the careers of players.

Encourage your girls to adopt healthy habits at an early age.

The Best Way to Start

We all have to start somewhere! The simplest steps can eventually lead to great results. Start getting in shape fast by taking a walk. Yes, a nice, peaceful, energizing walk. Burn some calories and let your mind wander. Catch up on your thoughts while you enjoy nature and start your journey to a younger looking, healthier body!

Go for a walk. It’s that easy to reap the benefits of moderate endurance
exercise. Each time you exercise, simply walk a little farther. As the weeks pass, gradually increase the pace, or speed, of your walks. Vary your pace. After a few minutes - try walking as fast as you can for two minutes. Then, return to a normal brisk pace. You kickstart your metabolism when you pick up the pace like that.

Every two weeks, increase the duration of your workout by five minutes. Also, add five minutes of total-body stretches to the beginning and end of your workouts (for a total of 10 minutes of stretching). Improving your flexibility makes your workouts easier over time.

After exercising moderately for a month, add a five-minute vigorous workout three days a week. For example, if you’re walking, speed up to a fast walk or slow jog for a total of five minutes, on three of the days you work out. After two weeks, increase the higher intensity portion of the workout to 10 minutes. Two weeks later, increase it to 15 minutes of vigorous exercise, and then two weeks later do 20 minutes of vigorous activity, three to four days a week. This is a healthy activity that will help you reduce your chance of illness and find more pleasure and vigor in your life.

If you can’t walk for 30 minutes at one time, take 5-, 10-, or 15-minute walks
throughout the day. It all adds up to better health. Start today - Exercise is the quickest way to lose weight!

You’re probably already walking more than you think. And by taking advantage of opportunities all around you to walk more every day, you’ll be surprised at how quickly the steps add up! Walk up the stairs instead of riding the escalator at the mall; take an after dinner walk with your family; choose the farthest spot in the lot at work; eat lunch outdoors instead of at your desk and walk around the block after you eat.

Walking 30 minutes or more a day at a brisk pace is an excellent start to better health and fitness! You can look younger and feel younger. You can have more energy and a better outlook on life. Start getting in shape fast and watch your whole life get better!