The Dance

For centuries people have enjoyed dancing. There is something sensual about dancing with you favorite loved one. And dancing is good for you in other ways too!



If you want to try something new and maybe improve your fitness level while you're at it - grab a partner and start dancing!

Want a Slimmer Stomach?

Want tighter abs and a slimmer waistline? Want to take your shirt off and feel sexy at the beach this summer? Start getting in shape now. Today is the best day to start your new fitness regimen.

No gym? No problem! Hit the road - and get in some serious calorie burning while you breathe in the fresh air. If the weather outside is just too hot for your liking - now worries - work out in the comfort of home!



If you feel more comfortable working out in the privacy and comfort of home - why not turn that extra space into your own mini gym? You won't need anything too fancy or even need to spend a fortune. Get a simple yoga mat and a jump rope. Maybe some simple hand-weights and a fitness ball.

Go here for a few simple and inexpensive suggestions for home fitness gear.

Or, if you want even quicker results - join the legions of healthy fitness lovers who have discovered the amazing results of indoor rowing. Check out Amazon for the best Indoor Rowing Machine

Tennis Fun in The Big Apple

Andy Roddick can serve a tennis ball at more than 100 miles per hour. His serves travel 80 feet across the court in less than one second! And yet - Andy had an unfortunate and early exit from this year's U.S. Open. The beauty of tennis - and many other sports is that on any given day even the best players or teams can end up with the short end of the stick! (Look what happened to Maria Sharapova last weekend.)

Every year new and sometimes younger stars emerge and knock off one or more of the top ranked players. The excitement in the air around Flushing Meadows is almost electric! Memories of Jimmy Connors pumping his fist in the air. Pictures of Rafal Nadal running down seemingly impossible shots and hitting yet another winner.

Tennis offers plenty of excitement for those of us watching in the comfort of home and the lucky thousands who get tickets to one of September's signature sporting events. The U.S. Open - weather permitting - comes to a close this weekend. Will this be Rafa's year? Or another boring victory for Roger Federer? Will one of the Russian girls walk off Centre Court smilling? Or maybe this September will produce a new wave of U.S. Open Champions.

Healthy Children

The benefits of better health and fitness start at an early age.

Healthy children are more likely to develop into healthy adults. Playing sports and regular physical activity can reduce your childrens’ risk of many of the chronic diseases of adulthood. Student athletes do better academically and have lower school drop-out rates than their nonathletic counterparts. Frequent regular physical activity can enhance childrens’ mental health, reducing symptoms of stress and depression and improve their self-esteem.

Physical activity and exercise have been clinically proven to enhance your mood and reduce anxiety. Playing sports and getting regular exercise act as a natural, cost-effective intervention for the mental health of adolescents. Numerous authors have documented a combination of psychosocial benefits such as self-confidence, self-esteem, higher energy levels and positive body image. It is important to note that these gains appear to be influenced by interactions with parents, who can either encourage or dampen a child’s interest and involvement in sports.

The benefits for our growing daughters are especially important.

Researchers found that the more days adolescent females exercised per week, the more likely they were to postpone their first experience with sexual intercourse. Second, preliminary analysis from a study of adolescents from western New York (an area with one of the highest rates of adolescent pregnancy in the United States) indicated that higher rates of athletic participation among adolescent females were significantly associated with lower rates of both sexual activity and pregnancy (Sabo, Farrell, Melnick, & Barnes, 1996).

What can we - as parents - do to encourage our little loved ones to join in the fun? Lead by example is one vital step. Second - encourage our childrens' teachers and school administrators. Girls and boys need to work and play together, starting from an early age. It is often easier for both sexes to play together and learn in small, relaxed groups where children know each other well.

Sports and physical activity can serve as a social and cultural intersection where adolescents, parents and caring adults can come together in mutually supportive ways. The swimming pool, or basketball court are safety zones where our children can hang out together and have fun in a healthy environment. Sports can help our youth test and challenge themselves, learn about competition, develop physical endurance, strength and flexibility, and have fun all at the same time.

Healthy children can grow up to be well balanced, happy and healthy adults!

Steamy Summer Nights

Summer means more time for fun! Fun at the beach or the lake. Fun at the baseball diamond or the tennis courts. Swimming in the local pool or even jumping in your favorite fishing hole! Sipping lemonade on the front porch watching the the children chase lightning bugs all around the yard. The ways to Summer fun are practically endless!

Enjoy this Summer and do your body some good getting in better shape while you're at the beach or on the basketball court! Have fun and burn off those extra pounds. Hit your favorite trail for some fitness time! Run ( or walk ) away those extra calories! The benefits can be nothing short of incredible. Start getting in shape and you can have -

* more energy and capacity for work and leisure fun!

* greater resistance to stress, anxiety and fatigue

* a better outlook on life

* increased stamina, strength and flexibility.

* improved efficiency of the heart and lungs for a lifetime of better health!

Sumer is the perfect time for outdoor fun - or indoors if you don't like the heat! The warmer, longer Summer days give you more opportunities to lose those extra pounds or body fat. You can burn off that belly and have fun in the process! And find it easier staying at your ideal weight!

Regular exercise and strength training:

* helps you to be more productive at work

* builds stamina for more fun during those steamy, late night romantic endeavors!

* increases muscle strength

* tone your body into a leaner sexier shape!

Make this your best Summer ever. Get out there and have more fun this year. Start getting in shape fast and burn those extra calories while you're having the time of your life. Make more time for fun and fitness and share the fun with your friends and family!

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

Find Time for Fitness

Who has time for getting in shape? Or at least trying to stay somewhat fit. Who knew what a juggling act we’d have to pull off - all in the name of parenting? Getting the little ones ready for school and Church. Trying to spend at least a half an hour working on their schoolwork each day. Trying to balance the joys of parenthood and family time with career objectives, Church, social, and civic activities - where does the time go?

And then scheduling even 30 minutes a day for exercise can be a challenge! Some days we get lucky and find 30 minutes at lunch to enjoy an energizing walk. And that just doesn’t seem enough. Here and there we get to the gym. Those days seems fewer and fewer lately. Time for ourselves can be a real luxury.

What if we didn’t even have to leave the house to get in a really great workout? What if you could get a great workout - at home? And not spend hours in the gym or waste even a moments time waiting for a machine to open up?

What if we could get up a few minutes before everyone else and kick start our day with a healthy dose of cardio on a machine many swear is the most efficient calorie burner ever designed? While we watch the morning news? Or enjoy a few of our favorite songs? Without even bothering to get fully dressed?

Many fitness lovers who somehow manage to balance their obligations and still look great - swear by the ultimate fat-burning machine. They’ve discovered the secret to great workouts - in less time - and in the comfort of their own homes! They've found their own secret weapon in the war on flab! Just 15 or 20 minutes, twice a day, on your SmoothFlow Rower will tighten up your tummy and give you a great cardio workout!

Sneak in some time for yourself. Write it in your planner. Guard this time just for you and don't compromise. After all, its for your health! If weight loss is one of your goals - you can exercise and lose weight fast! Fit just 20 or 30 minutes a day for exercise into your hectic schedule. You'll have more energy to get things done all day!

And make a habit of eating healthy foods! You can eat healthier foods and find ways for cutting calories!

Your Best Day Ever!

Are you ready for your best Summer ever? Do you want to cut your stress levels? And just have more fun this year? Would you like to look years younger or maybe drop a few pounds?

Now that Spring is in full swing many of us can enjoy the great outdoors a little more. Get some exercise playing your favorite sports or simply enjoying a nice walk with your family or friends. Get those running shoes out of the closet and take a half hour to run off some stress - and burn more calories while you're at it!

Exercise has been proven to reduce your stress. Regular exercise also 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.

Exercise can be fun and provide opportunities for having fun with your family and friends. The exhilaration and emotional release of participating in sports or other activities boost your mental and physical well-being. Pent-up anxieties and frustrations seem to disappear when you’re concentrating on running up that hill or making it to first base before the shortstop's throw gets there!

Summer gives us all a chance to enjoy the fun outdoors. Have fun on your favorite golf course - sinking that incredible putt! Or just walking another mile. Start today. Join a tennis league or go out and buy those running shoes you know you’ll use! There are many natural and healthy ways to lose weight fast!

Start your fitness journal. Make this Day 1 in your journey.
Start getting in shape fast and add some more fun to your life!

Tips to Keep You Going

* Adopt a specific plan and write it down. For example - walk everyday at lunch for 20 minutes. Do 2 sets of 12 crunches every other day. Same for push-ups. Schedule times this weekend for outdoor sports. Or gardening.

* 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. Evaluate your progress once every week or so.

* Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back.

* Upgrade your fitness program as you progress.

* Invite your family and friends. Enjoy your fitness efforts with others.

* Update others on your successes. You deserve to be proud of your success!

* Avoid injuries by pacing yourself and including a warmup and cool down period as part of every workout. Stretch slowly! Remember - slow stretching helps build healthy muscles!

* Reward yourself periodically for a job well done!

Make today the beginning of a new, healthier you. You can have a more muscular, sexier body in just a few months. What have you got to lose? Start making healthy choices today. Start eating healthy foods and exercising a little each day. Add years to your life! Enjoy life more in your leaner, sexier body this Summer!

A variety of sports and exercise routines will help you maintain a better balanced level of fitness. Work your legs harder one day and your arms the next. Be sure to give your muscles the rest they need. And drink plenty of water!

Focus on making the best of today! Enjoying right now! Or, at least, making the best of whatever life brings your way! Promise yourself to spend more time having fun this Summer - and then keep that promise. The world will wait. Enjoy your family and friends more this Spring - in the great outdoors!

If you want a healthier, slimmer body - the quickest way to lose weight is start getting in shape fast!

A Better Life

The road to a better life starts every day. The minute you wake up to another new day you have the opportunity to start anew! You have the choice to adopt healthy habits and start enjoying life more! We all get the same number of hours each day. How we use those precious hours is entirely up to each of us.

You can enjoy life more living a healthy lifestyle. Try it for a few weeks and you're sure to be hooked! Hooked on having that smile on your face after running that distance you never you could. Or maybe the sense of satisfaction you get after a vigorous workout in the gym.

Or maybe you prefer the time alone - just you and your exercise time. Pushing yourself to go a few more minutes. Enjoying your favorite comedy on DVD while you crank out another set of crunches or push-ups. Maybe the thrill of going around the block just one more time! Little victories today will eventually bring awesome results in your fitness level! And your life.

Who doesn't want more energy to get to the million things on your plate? More energy to enjoy some special time with the loved ones? More energy to keep up with the little ones as they chase you around the yard?

Summer is just around the corner. Do you want to look a little leaner or maybe tone up your body before swimsuit season gets into full swing? The benefits that come with better fitness are truly life-changing. Change your life for the better. Make today the start of your new journey. A life-long journey to more fun. Enjoy the journey to a longer healthier life.

Make fitness and better health high on your list of goals. Devote some time to yourself every day. If you've been inactive for a while or maybe a little out of shape - Start Today! Start getting in shape fast! Get some exercise most days of the week. You can live a better life. Start today!

Seven Ways to Beat Stress!

Behind every cloud lies an opportunity! During these uncertain times - we have an opportunity to prepare for the future. A brighter, better future full of better health and more fun.

Now that Spring is here we can get outside more and enjoy these milder, warmer days . Are you feeling a little more stress during these uncertain economic times? If you want to better handle whatever stressors you have - you have options.

Here are but a few ways to deal with stress better:

1. Get outside and spend some time enjoying nature. Get away from the hustle and bustle and loud noise. Enjoy the sights, smells, and sounds of nature. Take a nice long walk in a nearby park. Stop for a few moments and close your eyes. What do you hear? Can you feel the fresh air on your face? What do you smell? Savor the time enjoying nature!

2. Exercise. Get at least 20 minutes of good, hard exercise. You know - the kind of exercise that leaves you breathing hard and hopefully sweating up a storm! Feel those healthy, mind altering endorphins lifting your spirits? Exercise is one of the best things you can do to minimize stress.

3. Drink more water and less alcohol. Less caffeine too. Eat more natural, healthy foods. Try to have some cold-water salmon a couple or three times a week!

4. Enjoy some chocolate! Good, dark chocolate. But just a little!

5. Focus on good thoughts - That old maxim "You are what you think" really is true! Whenever you realize you are having an unhealthy or just plain bad thought - turn it into a good one. Make a habit of recognizing when these bad thoughts occur - and take the opportunity to think about something pleasant instead. This works! Be kind to yourself!

6. Spend a few minutes each day with yourself and enjoy some quiet time all to yourself. Many healthy, well balanced people take time each day to meditate on what is most important to them. Countless millions read their Bible for a few minutes each day. Others practice yoga or meditate. Pamper yourself a little each day. Guard your personal time. You'll be glad you do!

7. Exercise some more! Exercise is simply the best way to deal with stress. Clear out your head of all that clutter. If you want to lose weight or just have more energy or even more fun - exercise regularly! You'll soon be hooked on the countless benefits exercise has to offer!

7a. Love! Practice loving someone. Love yourself and others! Practice random acts of kindness everyday!

7b. Sex - You already know this one. Think back to the last time you enjoyed really great sex. Enough said!

You can survive these uncertain times and emerge better off than today! Much better!

Forget The Myths - Start Getting in Shape!

Has your plan or goal for better fitness fallen a little behind this winter? ( In my case - Way behind! ) No worries - there is still time to start getting in shape and enjoy better fitness and a slimmer body this Summer! And for years to follow!

Many of us - at one time or another - fall prey to some of the common myths which tend to interfere with our progress. Don't let these common myths get in the way of your fitness plans:

Myth 1. Exercising makes you tired.

As they become more physically fit, most people feel physical activity gives them even more energy than before. Regular, moderate-to-brisk exercise can also help you reduce fatigue and manage stress.

Myth 2. Exercising takes too much time.

It only takes a few minutes a day to become more physically active. To condition your heart and lungs, regular exercise does not have to take more than about 30 to 60 minutes, three or four times a week. If you don't have 30 minutes in your schedule for an exercise break, try to find two 15-minute periods or even three 10-minute periods. Once you discover how much you enjoy these exercise breaks, you may want to make them a habit! Then physical activity becomes a natural part of your life.

Myth 3. All exercises give you the same benefits.

All physical activities can give you enjoyment. Low-intensity activities - if performed daily - also can have some long-term health benefits and lower your risk of heart disease. But only regular, brisk and sustained exercises such as brisk walking, jogging or swimming improve the efficiency of your heart and lungs and burn off substantial extra calories. Other activities may give you other benefits such as increased flexibility or muscle strength, depending on the type of activity.

Myth 4. The older you are, the less exercise you need.

We tend to become less active with age, and therefore need to make sure we are getting enough physical activity. In general, middle-aged and older people benefit from regular physical activity just as young people do. Age need not be a limitation. In fact, regular physical activity in older persons increases their capacity to perform activities of daily living. What is important, no matter what your age, is tailoring the activity program to your own fitness level.

Myth 5. You have to be athletic to exercise.

Most physical activities do not require any special athletic skills. In fact, many people who found school sports difficult have discovered that these other activities are easy to do and enjoy. A perfect example is walking - an activity that requires no special talent, athletic ability or fancy equipment. Countless folks - just like you and I - have lost tons of weight walking.

Try it - you'll soon be hooked on that pleasurable feeling - that natural high - you get from a little exercise. For quicker results - build yourself up to longer walks. Or even jogging! Working harder on yourself makes your fitness objectives happen sooner!

If losing weight is one of your goals - the quickest way to lose weight is with plenty of exercise and eating a sensible diet of healthy foods. No more wondering how to get rid of belly fat. The answer is exercise - and lose weight fast!

Never Give Up

"Never Ever Give Up"

Perhaps the shortest - and some might say, most powerful - commencement speech ever. Winston Churchill takes the credit for that remarkable speech years ago. We all can benefit from Mr Churchill's timeless wisdom.

Set your sights on better fitness. If losing weight is one of your goals - exercise and eating healthy foods are two small changes you can make today. And start seeing results in a matter of weeks!

Small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. 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 group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.

Joining a weight loss group or visiting a health care professional such as a registered dietitian, might be just the help you need. Some prefer the solo approach. Whatever works best for you - stick with it! Progress takes time and repeated action!

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 pathway to success.

Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Remember - the quickest way to lose weight is with regular exercise and eating healthy foods! You can exercise and lose weight fast!

Eating Healthy Foods Leads to Better Fitness

Eating healthy foods is vital to any fitness effort. One way many have succeeded in losing weight is keeping track of everything they eat. Change the way you eat and your fitness goals are much easier to reach!

Here in North America, we live in an environment that encourages overeating. Portions have become much larger over the past couple of decades, and we’re bombarded with images of high-calorie, low nutrient food many times a day. In fact, it’s hard to avoid images of food; even on a drive in the country you’re likely to encounter a billboard with a picture of a juicy hamburger. When was the last time you saw a billboard with images of beautiful ripe apples, or a colorful three-bean salad?

We have to be deliberate and purposeful if we want to enjoy a healthy diet. One way to keep the calories down without too much self-denial is portion control. Learn to “size up” your food. Exactly how much is a “serving” of your favorite cereal? How many cups of popcorn in a serving? Learn to check the packaging to see what a serving really is.

The next time you reach for your favorite snack food, check the package and measure out a single serving. You may be surprised to find out you’ve been consuming not one, but several servings at a time. Learn what controlled servings of your favorite foods look like—and keep measuring until you can really tell how much is too much. Here are some typical serving sizes:

* Dairy products: one cup of lowfat or nonfat milk or yogurt
* Lean meat, poultry, or fish: 2–3 ounces
* Raw, leafy vegetables: 1 cup
* Other cooked or chopped vegetables: 1/2 cup
* Fresh fruit: 1 medium orange, banana, or apple
* Canned fruit: 1/2 cup of chopped, cooked, or canned fruit (in natural juice)
* Fruit juice: 3/4 cup
* Bread: 1 regular slice
* Dry cereal: 1 ounce
* Cooked cereal, pasta, or rice: 1/2 cup
* Peanut, or other nut butter: 2 tablespoons

Here's some tips to give your willpower a helping hand:

* Order smaller portions in restaurants. Many people who have no problem eating healthy portions at home overeat in restaurants because the portions are so large. But many restaurants serve half portions, or lunch-size portions at dinner. Don’t be embarrassed to ask. You’ll save calories and cash!

* Don't upsize anything, especially fast food. Fast food portions have more than doubled over the last twenty-five years. Don’t be tempted by a “bargain.” Avoid package deals; instead, order a sandwich—broiled chicken is good; hold the mayo—and a side salad.

* Order kids meals, where you can. Some restaurants will let you order them if you tell them you’re dieting, and you can always order them in fast food restaurants. Kids meal portions are what used to be grown up portions (before the mega craze began).

* Buy small or single-serving quantities when possible. Don’t buy the extra large bag of pretzels; buy the single serving size, one bag at a time.

* Avoid all-you-can-eat situations. Buffets and those “unlimited pasta on Tuesdays” meals make it difficult, if not impossible, to practice portion control.

* Quick reference: 3 ounces of meat is the size of a deck of cards; 1 ounce of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta is the size of a tennis ball.

Try writing down everything you eat for a couple weeks. You might just find some areas for improvement. For many of us - just cutting down on soda or beer would help reduce the calories we consume!

Keep eating healthy foods and getting plenty of exercise. You'll find your fitness goals much easier to attain!

Simple Steps Lead to Better Fitness

Many health experts' recommendation for better fitness is at least 30 minutes of moderate intensity exercise or 15 minutes of vigorous exercise five times a week. For even better fitness, these same fitness experts suggest adults might aim for an hour of moderate workouts or 30 minutes of more vigorous exercise five days each week.

Thats like giving up one 30 minute TV show every weekday! Who doesn't have time for that? Use your lunch hour or get up a few minutes earlier! Morning exercise will give you an energy boost that lasts well into the day!

Moderate exercise includes brisk walking, water aerobics, ballroom dancing, doubles tennis or riding your bike at a comfortable pace.

A vigorous workout might be jogging, running, swimming laps, playing tennis ( singles ) and riding a bike faster than 10 miles an hour. For even more power - try running or riding on hilly terrain. You'll really kick in the fat burners when you tackle the hill!

If weight loss is part of your plan for this year, medical experts agree that exercise and diet work together. The more we move, the faster the body can act to lose that unwanted weight. The quickest way to lose weight and keep it off is with daily exercise and eating healthy foods.

Many fitness lovers find they have more fun getting their daily exercise with friends or co-workers. Use exercise as a way of keeping up with old friends - go to a fitness class or swim together and then out for a healthy meal. Invite your boos or some of your co-workers to join you for a brisk walk at lunch! That time together will only improve your working relationships and help you all get rid of some stress.

These are simple goals anyone can easily adopt! Make fitness a habit. The key is to keep moving. Try to get just 30 minutes of exercise five days a week!

Healthy Benefits

Why do people want to get in better shape? What motivates you? Some people want to look better. Others hope to impress that really hot girl across the street or that good looking guy who works in marketing.

Some people want to lose weight - and just feel better about themselves. Others want to improve their performance in their favorite sport.

A number of goals can motivate people to begin and stick with their exercise program.

The coolest thing about fitness and getting in better shape is that whatever benefit you seek is often but one of the many benefits you end up with! If you want to improve your ability to play golf and end up looking years younger and with greater self esteem - well, you win big!

Fitness benefits everyone.And the benefits can far exceed your expectations!

Here are but a few of the benefits some fitness seekers are working towards:

* Pleasure. People often really enjoy strength-training exercises; they find them less taxing than aerobic workouts and love the results.

* Runners swear by their daily run. If they had to give up all there favorite daily habits except for two they would almost unanimously choose their daily run as one of their top two!

* Health and fitness benefits. Strength training increases muscle mass and bone density. It makes you feel strong and energized, alleviates stress and depression, and gives you a better night's sleep. And it can help prevent the onset of certain chronic diseases or ease their symptoms.

* Improvements in appearance. Lifting weights firms the body, trims fat, and can boost metabolism by as much as 15%, which helps with weight control. Walking or running five days a week can help you get rid of that belly fat so many of us seem to accumulate after age forty or so.

* Social opportunities. Exercising with friends or family gives you a chance to visit and chat while you work out. The friends you make while you play can often last a life time! Have more fun playing sports and working out with our friends. Or turn it into a family tradition.

* Thrills. People who start fitness training later in life often find that they are willing and able to try new, exciting activities, such as windsurfing, or kayaking.

These are but a few of the benefits so many fitness enthusiasts enjoy. If you are wanting to make some simple changes to your life and maybe improve your life in some small way - Start exercising several days a week. Take up a new sport! Buy a bicycle or some rollerblades. Or a skateboard. Or some golf clubs! The possibilities are nearly endless.

Make a difference in your life. Start an exercise program for yourself. Establish a habit in your daily life. Make some time for fitness!

If you've been inactive for a while - start getting in shape. Enjoy the countless benefits so many people get with fitness and healthy living!

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!

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!

Back to the Basics

At the end of the day a few simple fundamentals add up to much better fitness! Simple, yet very effective exercises often lead to spectacular results. Exercises many of learned in middle school and high school can help us stay healthy and enjoy better fitness long after the last school bell!

Jogging helps more people stay healthy than many of us might imagine. Walking does wonders for countless millions. Brisk walking. If you can jog - you can enjoy much improved fitness doing just 20 miles a week! If you enjoy walking more - try for 40 miles a week. You'll feel better and enjoy far less stress.

Once you get comfortable walking or jogging four or five times a week - pick up your pace for a few minutes early in your run. ( Or walk as fast as you can for a couple minutes about five minutes into your walk. ) Then back off your pace to a more comfortable level for a few minutes. Once every four or five minutes pick up your pace. Go as fast as you can for a minute or even two! Then, return to your comfort zone. You'll feel a difference and see incredible results in your fitness level!

If you're like me and don't really enjoy walking in sub-zero or single digit temperatures - go to the mall early and walk before the crowds start pouring in. Or you might enjoy having your own treadmill or elliptical in that spare room. One lady I work with hits the stairs every day at 5:00 PM. ( Our building only has three floors! ) She really gets to huffing as she climbs those stairs for the umpteenth time each evening! And she weighs about 105 pounds!

Push ups are older than dirt. And they still do wonders for countless millions of healthy fitness lovers. They are great for your upper body and your core. Push ups just plain work. Do three sets of 12 or more if you can.

Squats are another effective exercise anyone can do without ever stepping foot in a fancy health club. Again, shoot for three sets of 12 - 15.

Pull ups are a great addition to any workout and don't require an expensive club membership either. If you've been inactive for a long time or haven't ever done any strength training, don't be disappointed if you struggle with pull ups. Wait until you've built up your strength. Keep doing push ups!

Do you have a jump rope? Jumping rope is a great way to get a super cardio workout. And how much is a jump rope? Maybe five or ten bucks for a decent one? Toss it in your backpack and get a few minutes in whenever you can. If you start getting too winded or stressed - do some simple squats or walk in place ( bring those knees up high! ) for a few minutes and then get back to jumping rope!

And no high-school gym class would be complete without the time-honored crunch! Just be sure to let your abs do the work! If you put your hands behind your head - never pull your head up with your hands. Three sets of 12 or 15 crunches will help you tighten those abs and bring back memories of simpler high school days!

Going to the Gym or that fancy health club is great if you enjoy working out with others and meeting fellow fitness buffs! ( And don't mind shelling out $75 a month or more in some clubs. ) Working out with friends is always more fun and helps you endure those last few minutes when the going gets tough!

Keep it fun. Get plenty of rest. Your body needs a day off once or twice a week. And if you want to lose weight or get rid of that belly - the quickest way to lose weight and keep it off requires two very basic habits. Start eating healthy foods every day and getting at least thirty minutes of exercise five days a week. You'll be on the way to a tighter tummy, sexier abs, and leaner body in no time!

Save Your Money - Start Getting in Shape

Health Care costs have risen substantially over the past decade or so. We are quite fortunate to live in this day and age of just incredible medical technology. As we age our need for health care can skyrocket. Don't let health care costs cripple your budget.

Maintain a healthy lifestyle and you are almost certain to enjoy lower health care bills - at any age. The statistics lead to a simple conclusion. If you are healthy and maintain your fitness - you will spend far less on health care than the average person. This is especially true in the USA.

A few simple changes in your daily routine bring about great results! Make small, manageable changes in your daily diet and exercise habits. Realistic changes that you can do. Don’t over do it and try to reach for an unrealistic goal. Take it easy and enjoy your journey to better fitness! Do what you truly know you can do, like walking 20 minutes every day.

Make it a habit to 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! Pretty soon you won't even miss those morning donuts! Candy bars won't look quite so tasty!

If you slip and miss a day or cheat a little, don't give up. Simply decide to do better tomorrow and the next day. At the end of a week, or a month, measure your progress. Revisit your plan and make changes to help facilitate your success.

Consistent action is key to your success. Take whatever steps you can today! And then again tomorrow. Make fitness a habit! You'll see results in no time! That Subway guy - Jared - tells us he lost over 240 pounds in just one year - eating healthier and walking every day!

The quickest way to lose weight or build a more muscular, toned body is with daily action. You can exercise and lose weight fast. Start getting in shape fast and feel better in no time!