Summer is for getting in shape fast

Summer is here! Time to spend fun days at the lake or the beach. Time to get out and enjoy more outdoor fun. Time for looking good and feeling great!

Time to pick up the pace on the exercise program and build some great looking bodies! Time to slim down that waist. Tone up those muscles. Time to burn more calories.

Here are some tips to help you keep moving:

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.
* Update others on your successes.
* Avoid injuries by pacing yourself and including a warmup and cool down period as part of every workout.
* Reward yourself periodically for a job well done!


Remember today is the best day to start getting in shape fast!

Summer Fun

Another Indy 500 weekend is in the record books. We can all look forward to plenty of options for Summer fun in the coming months! Lazy Sunday afternoons at the pool or beach. Baseball games after work. Saturday mornings at the soccer field or softball diamond.

Days on the golf course or at the lake. Evenings at the tennis courts burning some of those extra calories. Bicycles and skateboards on many a city sidewalk. Evening walks in the park. There is so much fun to enjoy in the Summer.

Time for barbecues and and plenty of salads and fresh fruits. Watermelons are back in the stores just begging us to enjoy! An abundance of healthy eating choices help us all enjoy these warmer months.

Many a school has let out for Summer now - leaving us choices for how to keep the little ones entertained and active over the coming months. Trips to the local pool and water parks will help many of stay cool and refreshed. Evenings in the yard chasing fireflies and warding off mosquitoes. Softball teams and tennis leagues will help many enjoy these Summer evenings even more.

Trips to the library during the heat of the day will hopefully help many a child stay a little cooler and enjoy some time well spent discovering new adventures in reading. Help your child enjoy these Summer months. Give them the best gift you can off - your time. Teach them the value of having fun playing sports or outdoor activities. Have fun with your children this Summer! Healthy children often grow up to be healthy, happy adults!

Daily exercise is the quickest way to lose weight

Save your money. Stop spending a fortune on gasoline just getting to the gym. There are plenty of natural and healthy ways to lose weight. Going to the gym or health club is great. If you don't mind spending $4.00 a gallon to get there! And another $50 a month for your membership. There are less expensive options!
It takes a little longer to achieve conditioning results through walking than through more strenuous activities, but not much. One study showed, for example, that jogging a mile in 8 1/2 minutes bums only 26 more calories than walking a mile in 12 minutes. Conditioning benefits from walking improve dramatically if you increase the pace to faster than 3 miles per hour (20-minute mile).

In another study, participants burned an average of 66 calories per mile walking 3 miles per hour, but 124 calories per mile when they increased the pace to 5 miles per hour. There's no doubt the simple pleasure of walking can lead to a trimmer, healthier body!

How about a water aerobics class at your local pool? Exercise in water places less stress on your joints and can be an excellent overall workout.

Or, you can spend less than a dollar a day and buy your own low-impact exercise equipment. Get some weights, maybe a rowing machine or a BowFlex TreadClimber and burn way more calories than yu would on a conventional treadmill.

Low impact exercise equipment in your extra bedroom helps you get rid of fat and keeps you on the road to getting in shape fast. All from the comfort of home! Put in your favorite tunes or watch a funny video while you workout on your own exercise equipment.

Remember to keep eating healthy- if you want to lose weight. Exercise and healthy eating are the quickest way to lose weight! And keep it off. Maintain a consistent level of activity - sports and exercise. And enjoy a healthy diet.

Building Muscles helps you build Amazing Abs

Add strength training to your exercise program and you'll burn more calories all day long! Building muscles will help you slim down that waistline and flatten up your stomach!

The principle of progressive resistance refers to continually and progressively placing demands on the body that are greater than it is accustomed to. A reasonable guideline is to increase the training weight about 5 percent, and decrease the repetitions by two to four when a given load can be performed for the desired number of repetitions with proper exercise technique.

For example, if you can easily do 16 repetitions while performing the chest press exercise using 100 lbs., increase the weight to 105 lbs. and decrease the repetitions to 12 to make gains in muscle strength and endurance.

Many fitness enthusiasts suggest you work your upper body one day and your lower body the next. Or do them all, but every other day. Start by doing 10 repetitions of each exercise, and each week increase your repetitions by two until you can do 16. Then break the workout into two sets of eight repetitions and increase your reps again until you do two sets of 10 to 15 reps.

Remember to start your program slowly and progress deliberately to higher intensities, duration, and frequency. Always listen to your body; if you experience unusual soreness or fatigue, take a break, and return to your workout at a lower intensity or duration once the discomfort is gone. Exercise and Building muscles will get you on the road to getting in shape fast and enjoying a healthier, happier life!

Start a Low Impact Workout Program

Step 1. 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.

Step 2. 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.

Step 3. 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.

Walking 30 minutes or more a day at a brisk pace is an excellent start to your low impact exercise program!

How to lift your spirits and improve your self esteem

What would you do if you felt hopeless - like you had hit bottom? Like your life could not possibly get any worse. A famous mental health expert - Dr Carl Meninger was once asked those very questions. The famous Doctor replied that he would immediately leave his house and go find someone who was in even worse shape and in need of help. And start helping them!

If you step back for a moment and look objectively at your situation - whatever it might be - you might find that there is usually always someone who is in worse shape - or in need of more help - than ourselves!

When you begin to feel like you have more than you can handle. Maybe even a sense of depression or a lack of self esteem - get up and go help someone. Get out of your house. Get away from your desk - if even for a moment - and relax. Close your eyes and visualize something pleasing. Waves running up on the shore. Your favorite lake or beach. A local park or one of your favorite places.

Take a short walk - or a long one. Just step away from your stress or problem for a minute.

Exercise and serving others are two sure ways to boost your self esteem. To leave you in a better mood. Try it. Before you pick up the phone and call a therapist - try helping someone in need. Get out and get some fresh air! A little exercise will do wonders towards lifting your mood. More on How to improve your self esteem.

" And let us not be weary in well doing: for in due season we shall reap, if we faint not. As we have therefore opportunity, let us do good unto all men" Galatians 6:9-10

Quit smoking and start getting in shape fast!

Many smokers struggle with how to quit smoking. Plenty of options are available to help. Many people find success in the most basic measures.

Get rid of all your cigarettes. Throw them out. Just do it. When you get that urge - and you will - just take a moment to gather your thoughts and remind yourself of the certain health benefits you will enjoy by quitting smoking! This is, after all, very much a battle of your willpower. You make the choice. You decide! And you get to reap the benefits.

Enjoy a big drink of ice cold water. Have a piece of fruit. Keep some celery or baby carrots on hand and snack on something healthy. Dried fruits like raisins or prunes, grapes, baked, low-salt crackers, and whole wheat bread are also tasty and healthy snacks.

Start exercising for 30 minutes a day. Try a healthy activity like brisk walking, jogging, bicycling, or swimming. Try a new sport - like tennis or golf. If you can't get in 30 minutes all at once, aim for shorter periods of activity - at least 10 minutes - that add up to a half hour per day. If you have not exercised in a while, start with 5 or 10 minutes and gradually increase your times.

There are countless alternatives. In the end - the choice is yours. Make that choice. Start getting in shape fast and make it easier on yourself. Quit smoking, get out and exercise each day and watch your life get better!