Keep Your Children Fit, Trim and Healthy

Every classroom had one - that one child who was bigger than his or her peers. Not necessarily taller - but bigger. In generations past that large child's weight and body shape was often the result of some hormonal or chemical imbalance. Many of these children grew up to enjoy body shapes closer to the average. They simply outgrew their baby-fat or childhood flab.

Sadly, this is not as often the case in 2010. The trend toward childhood obesity is downright shocking. What is going on to bring about these alarming statistics we've all seen or heard?

Blame it on too much TV time - or too many hours wasted playing video games. Blame it on the junk we feed them. Look at the list of ingredients the next time you pick up a child's favorite snack or soft-drink. Even allegedly healthy fruit juices can contain alarming amounts of sugar or the dreaded high fructose corn syrup.

A growing body of scientific research is resulting in clear evidence on the positive relationship between active outdoor play and children's health.

Playing and regular vigorous physical activity (activities that produce a noticeable increase in heart rate - like brisk walking, biking, and active outdoor playing) is important for healthy growth and development among children and adolescents.

There is strong evidence showing beneficial effects of physical activity on muscle strength and endurance, bone health and cardiovascular health. A positive association has also been found between physical activity and improvements in concentration, memory, and classroom behavior.

Girls with a more natural view (trees, grass, shrubs) performed better on standardized performance measures of concentration compared to girls who looked at a more barren setting (buildings, dirt, or paved surfaces).

Children diagnosed with Attention Deficit Disorder (ADD) had milder ADD symptoms after engaging in play outside versus playing inside. The “greener” the play setting (parks, farms, places with tall trees, grass, or natural water sources), the milder the symptoms.

If you want your children to do better in school - encourage them to play outdoors more. Lead by example and play with them. Take them along the next you go for a nice energizing bike ride. Encourage them to join you in a brisk walk around the park. Let them rid their bikes and just try to keep up with them!

Start each day with a healthy breakfast. Our children need a well balanced, nutrient rich start to their day - just as we do. Study after study has confirmed the many benefits of eating a healthy breakfast. Children who get a good night's sleep and have breakfast seem to do better in school.

All work and no fun leads to almost certain boredom. Children need to play. Encourage them to get outside and get some fresh air and burn off some of their seemingly boundless energy. Children who go outside and play at recess also enjoy better results in the classroom!

If you want your most beloved little ones to grow up healthy and avoid the fat-trap, just say no to the fat-food drive-thru windows. Tell the big fast-food chains you don't want their fat and maybe they will start offering healthier choices.

Encourage them to drink more water and milk and way less soda or juice. Keep a bowl of fruit within easy reach so they can reach for something healthy after school.

And - encourage them to get outside and play! If your child has gained too much weight or if you have concerns about their body shape - don't fret. Talk to your school nurse or doctor. Help your children exercise and lose weight - the fun way!

Want to Lose That Belly?

The best way to lose belly fat is exercise it off. Save your money - avoid magic pills and weight loss surgery and the rest of the gimmicks. If you want want lasting weight loss and a better life - give exercise a try. A long try. Like - for the rest of your life.

Not only will you lose weight and sculpt a slimmer waistline and tighter looking abs. Most people who exercise regularly find a better sense of self esteem and a brighter outlook!

Check out Zuzana's whole body workout. See for yourself what regular exercise does for her -



A better life is yours for the asking. Make the choice for better health and fitness. Then take daily action. Work your body a little harder each day and soon you can have the same sexy abs that so many fitness buffs enjoy today!

You can shed those extra pounds and inches around your waistline. And enjoy life a whole lot more! The benefits of daily exercise are clear. Health experts agree - the best way to lose your belly fat and keep it off is exercise.

Make it fun - try a variety of exercise routines. Try a new sport or two. A variety of workouts will help you prevent boredom. Work your whole body - not just your ab muscles.

You can have tighter abs and a slimmer waistline! Why not start today! If you've been out of the practice of daily exercise for awhile - start slow. Gradually increase your workout intensity. And go a little longer every day or every week. Whatever works best for you!

Live Happy

The psychological benefits of exercise are clear. Exercise reduces stress and relieves tensions that might otherwise lead to overeating. Exercise builds physical fitness which in turn builds self-confidence, enhanced self-image, and a positive outlook. When you start to feel good about yourself, you are more likely to want to make other positive changes in your lifestyle that will help keep your weight under control.

In addition, exercise can be fun, provide recreation and offer opportunities for companionship. The exhilaration and emotional release of participating in sports or other activities are a boost to mental and physical health. Pent-up anxieties and frustrations seem to disappear when you’re concentrating on returning a serve, sinking a putt or going another mile!


Do you have a basement or an extra bedroom that you can convert into your very own fitness center?

Get some weights and a jump rope, maybe an Indoor Rowing Machine.

Have your very own little entertainment center maybe – complete with some of your favorite exercise videos and music to inspire or get you moving!

Save Your Money with Home Fitness Equipment

January is a great time for starting new habits. A perfect time to set out on a new journey or in a new direction. Each new year brings us the opportunity to make this year even better than the last!

If better health and fitness is on your wish list for this new year - January is the perfect time to get started. While the weather outside is best suited for polar bears you can begin your journey towards better fitness without even leaving the house!

Start with some simple and inexpensive home fitness equipment. Get your heart pumping and burn off some major calories working out in the warmth and comfort of home! Turn your extra bedroom into your very own fitness center!

Check out this hot exercise video:



Save your money - workout at home!

Start Getting in Shape and Enjoy the Holidays More

Make small, manageable changes in your daily diet and exercise habits. Realistic changes that you can do now. Don’t commit to an unrealistic exercise plan; just do what you truly know you can do, like walking 20 minutes every day at lunch, or even three days a week. Include more vegetables and fruits in your daily diet. Cut back on refined sugars, soda and junk food. Small changes practiced daily will lead to big results!

Go for at least 30 minutes of cardio 6 days a week. As you get more comfortable – increase your pace and your time to 45 minutes or an hour. Build endurance. Interval training is also a great way to burn more calories. If you want to add some ab exercises in after the cardio, that’s great, but be sure to work your whole body.

You can enjoy better fitness and health in the coming year and for years to follow! If weight loss is one of your goals – you can exercise and lose weight fast! Start getting in shape and you’re on the road to better fitness and a whole better outlook on life! Physical fitness makes life more fun!

Have discovered pilates yet? Try it - you'll feel great and look great.

Back to the Basics

The basics of better fitness are so easily overlooked. You can whip your body into much better shape - in a matter of weeks if you adopt some basic exercise habits. Try a healthy variety of exercises - preferably daily. And don't forget to keep eating healthy foods!

Sometimes getting back to the basics is simply the best course. Check out this video of an excellent whole body workout.



You can enjoy life more and have more energy. You can look and feel years younger. If weight loss is on your list of goals - you can shed those pounds. You can exercise and lose weight fast.

Take Massive Action

If you want to get in better shape the quickest road to better fitness is take massive action. Exercise vigorously and often! Work your muscles and eat healthy foods. You'll start seeing results in a matter of weeks!

If you consume 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. You could take that weight off, or keep it off, by doing 30 minutes of moderate exercise daily. The experts concur - the combination of exercise and healthy eating is the surest way to start getting in shape fast.


The choice is yours. Choose to adopt healthier habits. Choose to have more fun playing sports you enjoy! Choose to schedule and your daily exercise. Then make your plans a reality! Choose to look better and feel more energized. To enjoy much better health eating healthy foods!

Your exercise program might ideally work your upper body and lower. Build muscles and get some solid cardio every day. Do some weight or resistance workouts every other day! Each workout should begin with a warm-up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise. Give your body some time to recover - and rejuvenate!

Some simple suggestions to help you get started:

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.


Tips to 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. Extra pounds can easily creep back.

* Upgrade your fitness program as you progress.

* Enlist the support and company of your family and friends. Invite them along!

* Update others on your successes.

* Avoid injuries by pacing yourself and including a warm-up and cool down period as part of every workout.

* Reward yourself every so often for a job well done!

The desire to be successful is less important than planning and then implementing the repetitive plan. Take massive action and reach your goal(s) sooner! If losing weight is one of your goals - you can exercise and lose weight fast!

Its All in Your Mind!

Is better fitness one of your goals this year? Do you ever find it difficult to maintain your enthusiasm – or feel like skipping a day in your workout schedule?

Sometimes the biggest challenge is really all in your mind! It’s just a mental roadblock or speed bump. Don’t be deterred – try these five tips to help sustain your efforts:

1) View workouts as time for yourself, rather than as a chore. On days when you’re unmotivated, promise to do just five minutes of exercise. Once you get started, you’ll feel the urge to keep going and do much more.

2) Whether you hope to lose 20 pounds or run a mini marathon, you can if you think you can! Set yourself up for morale building victories by establishing short-term goals and rewarding yourself as you reach your milestones.

3) 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!

4) Bring your long term goal goals to life through visualization. Imagine how you’ll feel slipping into that slinky new dress or walking confidently in a hot little bikini at your favorite beach.

5) Take pictures every week or so and document your progress! After just a few months you’ll most likely be amazed at your progress.

You can have a better life. A healthier and happier life - full of more fun and energy! Start today! If you are wanting to lose some weight this year - the quickest way to lose weight is start getting in shape fast! Exercise most days and keep eating healthy foods. Soon you'll feel better and look better.

6 Steps to Better Health and Fitness

Another Wimbledon is in the record books. The 4th and all the fireworks are now another pleasant memory. These long, hot days of Summer give us a little extra time to enjoy our favorite outdoor fun!

July is a great time to evaluate your fitness goals and the progress you are making! With almost 6 months left in this year – why not take a few minutes now to assess your progress and where you’d like to be in 6 weeks or before the Holidays roll around! Are you on track to meet the goals you set forth for this year? If not, don’t panic – there’s plenty of time to make some good progress before the kids head back to school!

Here’s a few ideas to help you keep you going:

1) If you ever find yourself pressed for time – remind yourself that better health can lead to a lifetime of benefits. View workouts as time for yourself, rather than as a chore. On days when you’re unmotivated, convince yourself to exercise for just ten minutes. After getting started, you’ll probably do much more.

2) Whether you want to lose a few pounds or enhance your physical performance, set yourself up for success by establishing reasonable short-term goals. Then, try rewarding yourself as you reach each milestone. Treat yourself to a new pair of running shoes after you lose those first five pounds. Or take the family out to your favorite eatery after you run a whole mile – without stopping! Keep your goals simple and within reach – you’ll accomplish them sooner! Then, set new goals!

3) Make exercise fun. Enjoy playing different sports. Vary your workouts with different exercises. Ever tried yoga or swimming? Many healthy fitness lovers enjoy the benefits of using low-impact exercise equipment. Buy an elliptical and turn your extra room into a mini fitness center! Choose different exercise routines and gradually build your times and intensity. Or try a new sport. 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 the journey!

4) See yourself reaching your goal. Visualize your success. Imagine how you’ll feel slipping into a new smaller size or walking down the beach in that really hot new swimsuit! Hang a picture on your refrigerator of someone who already has the kind of body shape you want. Every time you go to the ice-box you’ll have a pleasant reminder to eat healthy foods!

5) Some find it helpful to keep a fitness journal and even take pictures along the way. Document your progress. This can do wonders for your ongoing motivation. Every few weeks – look back and see for yourself how much you’ve accomplished! This can be a powerful strategy to help you assess what’s working and, perhaps what’s not.

6) Hold onto your goal. Add new, short term targets or goals as often as you feel necessary – always keeping an eye on the ultimate goal.

Be proactive - enjoy a healthy lifestyle. You'll have more energy and more fun! Get more sleep, exercise most days, and keep eating healthy foods! You’ll feel better and look better!

Looking to be more fit then you were in 2008? Let Bodybuilding.com provide everything from workout plans to nutritional supplements.

Summer Fun

What are your children doing this Summer? Encourage them to get outside and play - as often as possible. Take them to the park for some late evening running and play time - or head out to the local pool for some fun in the water!

Childhood and adolescence are vital periods times to lay the foundation for lifelong fitness and physical activity. Unfortunately, too many young people, especially girls, are not active enough. As children grow into adolescence, their participation in physical activity declines dramatically. A recent government health organization report tells us, almost half our young people aged 12 to 21 are not vigorously active on a regular basis and 14 percent are completely inactive. For some reason young girls are twice as likely to be inactive as young boys.

These are alarming, and potentially dangerous trends. What can we do to change them?

A regular, preferably daily routine of at least 30-45 minutes of exercise - like brisk walking, bicycling, or even dancing will reduce the risks of developing coronary heart disease, hypertension, colon cancer, and diabetes. Regular exercise and physical activity can reduce symptoms of depression and anxiety; help control weight; and help build and maintain healthy bones, muscles and joints!

We need to provide more quality school-based physical education for girls. We can encourage girls to get involved in sports and physical activity at an early age. We can challenge those age old stereotypes that impede girls’ participation in some sports.

The conclusions are clear - regular physical activity can reduce girls’ risk of many of the chronic diseases of adulthood. Numerous studies have shown that female athletes do better academically and have lower school drop-out rates than their nonathletic peers. Regular exercise and physical activity can enhance girls’ mental health, reducing symptoms of stress and depression and improving self-esteem.

Lets encourage our youth to get out and have some fun this Summer. Or, better yet - join them for some great family fun in the Sun!

Ditch the Pills - Use Exercise to Lift Your Spirits

Dealing with life's unexpected twists can be a challenge to even the most positive thinkers. Corporate downsizing and these economic hard times can do a number on your stress levels.

When a potential employer takes a look at two ( or more ) seemingly equally talented prospects - you can have a distinct advantage if you are in decent physical shape. Softs skills - including your level of optimism and a positive outlook can also make a big difference.

Don't let your job loss get you too far down in the dumps. Stay with your fitness program or start a new. If you've been too busy to exercise - schedule some time for yourself and improve your health! Its a well documented fact - optimists tend to live longer, more satisfying lives. And getting in better shape can play a big role in your level of optimism!

Today, during my 90 minute commute coming home NPR interviewed a lady who had to take anti-depressants to deal with her job loss. Exercise can have a big impact on your mental health. Scientific studies have shown a decreased need for anti-depressants when you get plenty of exercise. The more exercise - the less need for expensive pills.

Take control of your life. Leading a healthy lifestyle will have lasting and positive benefits on not only your physical well-being, but your mental health as well. Ward off stress - and don't let yourself reach the same depths of depression as the poor soul who is faced with an expensive pharmacy bill every month. If you know someone like her - encourage them to join you in healthy pursuits.

You don't need to spend a thing. Walking is excellent, and free! If you want to lose some weight - you might have to pump it up a bit from your usual pace, especially if you've been exercising for a while and the flab isn't budging.

If you work out two days, go to three. Or if you're jogging for half an hour, increase it to 45 minutes or an hour.

Interval training -- that is, alternating bursts of intense activity with bursts of lighter activity -- is a good way to burn more fat, and hasten your results. Try these easy and inexpensive tips for better fitness.

You can improve your outlook and your life if you start getting in shape fast!

Summer is the Perfect Time for Getting in Better Shape

Time for fun in the warm Summer sun! Summer is the perfect time to give your fitness a boost and start getting in better shape! You're never too old or too overweight to start taking action towards better health! You can improve your quality of life and find you have more energy for all kinds of fun! Fun in the Sun! Or wherever you like!

You don't have to spend a bunch of cash and burn more foreign oil getting to the health club of gym. Try simple exercises you can do right at home. Invest in some good shoes for walking or running. Head down to the local pool and spend half an hour in the lap lanes. Your whole body will love you for it!

Libraries often have exercise videos you can borrow for free! Try a new video every week for six weeks and see how much better you feel! Consistency is vital. And frequency - you will see the most improvement when you exercise at least 30 minutes a day four or five days out of your week. Can you carve out a mere half an hour most days of your week in order to enjoy better health and happiness?

Invest in yourself - schedule some time for your health! And closely guard your fitness time! The benefits are clear and can last a lifetime! A lifetime of less stress and greater self esteem! More fun and loads more energy!

Simple exercises can boost your fitness level in a matter of weeks! Start walking and running. Remember the calisthenics you learned in high school? Do some push-ups and sit-ups. The good old jumping-jacks will get your heart pumping in just a couple minutes! Hop on your bicycle and enjoy the great outdoors. Enjoy a variety of exercises for the best results.

Try the lunges in the video below:



Summer is great for sweating off those extra pounds or just plain toning up your body into a leaner, slimmer fun machine! If you've been inactive for a while - start getting in shape fast and make the most of these Summer months. Have all the fun you can while you lose weight and build muscles. You friends will start to notice!

Looking to be more fit then you were in 2008? Let Bodybuilding.com provide everything from workout plans to nutritional supplements.

Want More Energy?

Have you ever wished you could have more energy? Maybe you'd like to have more fun and enjoy life more. The good news is - you can have lots more energy to accomplish even more every day and enjoy life more in the process. Some famous person once said the joy is in the journey. Why not enjoy life more - every day - and get your body in better shape while you're at it?

The benefits of better fitness are clear and available to us all. Get out there and have more fun. Enjoy life more. Some day - when you look back at your life you'll no doubt remember with a certain sense of fondness the good, clean and healthy fun you enjoyed. Fun playing sports or even just that special feeling of accomplishment you get when you run that first mile. Or your first ten miles.

Don't you owe it to yourself to enjoy life while you can? Don't put it off - start today. Do something - anything - in the path to better fitness. Turn off your computer and go play 18 holes of golf. Or go out and ride bikes with your children for 30 minutes. Take them to the nearest park and try to keep up with them while they run around having the time of their young lives!

If you haven't been very active for a while - you can try something as simple as walking. Get outside and walk for as far as you can. Mission accomplished! Then celebrate your success with a nice healthy home made salad. Go easy on the dressing if you want to watch your weight. Start walking a little further every day and eating more salad and less fat. Enjoy the wide variety of fruits and berries available in your local market. And keep walking. Every day!

You can - in a matter of weeks - start feeling a difference. If you want to lose weight or just tone up your body - the quickest way to lose weight is with daily exercise! And eating healthy foods in moderation!

Dieting is Easier When You Love the Food. Delicious meals shipped to your door. It's a proven strategy that works!


You can have more energy for all the fun you want. You can find time to get out and enjoy life more. Be a little selfish - devote some time to yourself each day for exercise. Burn more calories and start toning your body. Enjoy these warmer Summer months playing your favorite sports! If your having fun while you exercise you're more likely to stick with it longer. Enjoy life more leading a healthy lifestyle!

Keep it Simple

Sometimes simple solutions just seem to work best. If you want tighter abs - well the key is to exercise your core muscles and get rid of belly fat. The best way to get rid of that belly is with plenty of vigorous exercise - you know the kind of workout that leaves you sweating and breathing heavy! Running, biking, and swimming will get your heart rate up and help you burn off more calories.

In order to build a toned mid-section or tummy you will also find better results with some exercise targeting those core muscles. Work your abs with a few simple exercise and you can gradually have toned abs and the kind of flat stomach others will admire!

Check out Tammy in the video below. She offers some excellent, time-honored exercise advice for helping you get the kind of tummy you've been dreaming of!



For more tips to help you tone your body and shed those unwanted pounds try these ten tips for better fitness. You really can have a slimmer, more toned body. You really can look great at the beach or the lake this Summer. Exercise regularly and sweat awy those extra calories! The best way to lose belly fat is with plenty of exercise and some simple abs exercises to strengthen your core!