March 6, 2010

Flexibility and strength

This is going to go against the grain a bit…Believe it or not, weight training actually helps maintain or even improve flexibility! So you’re not just stretching prior and after lifting, but during it as well. But just remember that during your strength training exercise to fully extend and retract, stretching completely. Use full range of motion in your weight training routine. But don’t forget to stretch out thoroughly afterwards.

February 27, 2010

Exercise at night...

Most of us avoid vigorous exercise at night because it might interfere with sleep. Recent research with highly fit cyclists showed that vigorous exercise ending 30-minutes before bedtime did not interfere with sleep. This may apply more to fit people and will vary by individual, but if you have trouble getting your workout in during the day, you can give a nighttime exercise plan a try. Either way, both are important…you choose.

February 20, 2010

Swim your way to light…

Well, it may be just a little too cold to hit the road and run for health…but maybe the pool?!?! Get ready to burn calories during swimming and water aerobic exercises! Check this out; an average 150lb swimmer burns about 9-1/2 calories per minute--slightly less than running but more than cycling, and enough for a good cardiovascular workout…especially when it’s this cold outside.

February 13, 2010

Going ballistic…

Actually…don’t! Well, if you don’t want neck and back pain that is. A ballistic rotational movement of the spine is where you twist quickly with little control. These types of movement are a major cause of neck and low back pain. This movement can also cause damage or injury to the spine due to the stress it puts on the discs and other structures. So don’t do it! Instead practice sports injury prevention and stretch sttically with control.

February 6, 2010

Rehydrate the bod…

Sports performance is a different animal! As a general rule of thumb in sports nutrition…being lighter is actually a bad thing. Try this if you will, weigh yourself before and after a hard, vigorous workout. Now, if you’re one pound lighter after you are done, you’ve sweated away about 16 oz. and should replace it by drinking…yes…16 oz. of water. Hydration is so important for overall health and improved sports performance.

January 30, 2010

Flat feet not so neat…

People with flat feet or low arches may be more prone to having an exercise-related injury such as stress fracture than those with moderately arched feet. And those with tight calf muscles were also more likely to develop Achilles tendonitis, an inflammation of the tendon of the foot that connects the calf muscles to the heel of the foot. Regular flexibility training is effective for reducing the incidence of these injuries.

January 23, 2010

When hiring a Personal Trainer…

Be very leery of hiring a Personal Trainer if they are not concerned about your medical history! A personal trainer should ask you in the initial interview about any medical problems you have or have had in the past, including medications you are currently taking. After your initial consultation, a Personal Trainer should contact your Doctor if necessary or ask you to get a medical release if you have a condition that could be aggravated during training.

January 16, 2010

Quick tips…

Choose physical activities that are appropriate for you current fitness level…Push ups are good for not only your chest, but your shoulders and triceps as well…Lift with lighter weights to warm up before strength training activities…Eat small meals every 3 to 4-hours rather than 3-large meals…Use unsaturated fats, especially polyunsaturated fats instead of saturated and trans fats…and eat fruits and raw vegetables for between meal snacks.

January 9, 2010

Exercise soreness…

It’s normal to be sore if you’re hitting the gym/weights after being off for a while. But make sure that you work through the pain and don’t take a week or two off waiting for it to go away! Too many people fall in to this trap and wind up quitting because they're in constant pain. So give yourself a day to rest and work through the pain, and shortly you will get the gain…without the pain! Do it and you’ll be hooked.

January 2, 2010

Women can build too…

Strength training is one way women can stay young. Obviously women can build muscles by weight training as do men, but it is usually seen in the form of muscle firmness and definition. Very few women have the ability to build MASS through weight training even if they wanted to because they do not possess the necessary hormones. Even so; women will increase their overall health and fitness level…and look younger!

December 19, 2009

Anytime is a good time to exercise…

No more excuses…exercise at night! Most of us avoid vigorous exercise at night because it might interfere with sleep. Recent research with highly fit cyclists showed that vigorous exercise ending 30-minutes before bedtime did not interfere with sleep. This may apply more to fit people and will vary by individual, but if you have trouble getting your workout in during the day, you can give a nighttime exercise plan a try.

December 12, 2009

Burning Calories…

Hey! Is what’s good for the goose, good for the gander? Are all calories alike…for all? Not really! Let me explain; if you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100-calories, be aware that the number is usually based on a 154 lb man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories.

December 5, 2009

Roll your way to relief…

Suffering from plantar fasciitis? Besides the obvious rest, one thing you can do to relieve the pain and get back on your feet…is a little and light stretches. Try this; grab a can of frozen orange juice from the freezer…any frozen can; now place it under the bottom of your foot at the arch and begin rolling it back and forth.. Go for about a minute and then take a two to three minute rest. Repeat four or five times and feel the relief!

November 28, 2009

Workout with a twist…

Switch it up when it comes to your body building workout routines. Varying your routines and programs will make your workout routine more exciting and will keep you from reaching a plateau. Try to vary your weight lifting workout to target different areas of your body on different days. You should also sign up for swing or salsa dance lessons then mix in a little tai chi for grace and swimming for cardio-respiratory fitness.

November 21, 2009

Don’t ballistic your back to bad…

What the heck did I just say? Here’s what it means: a ballistic rotational movement of the spine is where you twist or rotate too quickly and hard with little control. This is a major cause of neck and low back pain because of stress it puts on the discs and other structures of the spine. If you practice a little “sports injury prevention, you can avoid this quick-hard rotation and save yourself a lot of back-ache!

November 14, 2009

Have a little balance in your life…

When people think about health…unfortunately they don’t think about balance. Falling can be dangerous for older people, and the simple fear of falling can cause people to limit their activities. Strength training can help prevent falls, while Tai chi and yoga can actually improve balance. There are also specific balance exercises and some include using exercise balls. But remember, it’s about balance; so you have to do the exercises standing!

November 7, 2009

Where’s the equipment?

Look, not everyone has all the fancy equipment or can make it to the health club…but you can still workout. Try chair sits! Put your arms out in front of you and sit back into a chair, but just touch it and stand up again. Repeat to fatigue. From there you do freehand squats, which is the same thing without the chair. Lunges and step-ups with just body weight is an awesome workout as well. Do heel raises for your calves and push-ups for your upper body. And most other abdominal exercises can be done without equipment.

October 31, 2009

Staying hydrated, well…

Here’s a no-brainer: Don’t drink alcohol before you work out, even if you don’t plan on exercising for several hours afterwards. Your reflexes can still be compromised, plus your hydration is affected. Do your run or other workout; re-hydrate with water, then have a beer if you must. It’s also best to skip drinking alcohol completely before a big competition because the effects can linger to the next day.

October 24, 2009

Steer clear of the common cold…

The best defense for the common cold is not getting it in the first place. One way to protect yourself is by washing your hands frequently. Amazingly, about 80% of contagious diseases are transmitted by touch. It also shouldn’t come as a surprise that proper nutrition and exercise can also help protect you from the common cold. But if you do catch a cold, echinacea is a great treatment for upper respiratory infections according to the National Center for Complementary and Alternative Medicine.

October 17, 2009

Stretch a little easier…

It shouldn’t come as a surprise that daily stretching is extremely important…especially if you’re a runner. You want to make sure you stretch your calf, hamstring and quad muscles thoroughly. Now if stretching seems awkward or uncomfortable, you may want to grab a thick rope or strap. Loop the rope or strap around the arch of your foot and hold the ends with your hands. Now gently pull…but don’t bounce!

October 10, 2009

Weeble wobble you won’t fall down…

Not sure what that piece of plywood on a ball thingy is in your club? It’s a wobble board. OK…but what does it do. Well if you spend 10-15-minutes a day standing on it trying to keep your balance, it can help heal an injured ankle faster and prevent ankle sprains. What a wobble board does is strengthen your peroneal muscles which are the muscles that brace your ankles during side-to-side movements helping prevent you ankles from rolling inward.

October 3, 2009

Muscle impaired?

You heard me! It’s just one more reason you want to drink plenty of water…especially when you’re working out. Make sure your sports nutrition diet includes plenty of fluids…water being the best. Dehydration hinders aerobic performance, and a new study indicates it can also impair maximal strength. So it's not only good advice when you're sick, but it's great and valid advice when you're working out!

September 26, 2009

Abs are muscles too…

That’s right…and you should treat them as equals. Look, too many people work their abs every day thinking they are gaining the greatest return on their investment. Unfortunately however, that’s not the case. You really need to treat your abs like ALL the other muscles on your body and work them every OTHER day! Also like the other muscles, do two or three different exercises with two or three sets of each…to fatigue.

September 19, 2009

Flex your muscles…

Bend…stretch…and flex! Flexibility extends way beyond bending over and touching your toes. Weight training can actually help maintain…and can even improve flexibility. Just remember that during strength training exercise to fully extend and retract, and stretch thoroughly. Use full range of motion in your weight training routine. Do this and you will not only gain flexibility, but reduce the risk of injury.

September 12, 2009

Upright is right…

If you're like many business professionals…you probably only answer to your computer. So why don’t you program it to remind you to sit upright about every 20 or 30 minutes. This can reduce the neck and shoulder pain you get from slouching over the keyboard for extended periods of time. If the computer won't cooperate, remind yourself some other way…maybe…post-it notes!

September 5, 2009

Skip…just not meals…

NO, skipping meals is NOT a good way to lose weight. When meals are skipped the body goes into starvation mode and your stomach begins to slow down its digestion process. Therefore, the stomach then is not able to metabolize or absorb the nutrients from the food as rapidly. If you do this too often, you could begin to have stomach disorders and pain. For best results, eat small snacks or meals throughout the day…and often!

August 29, 2009

Rehab like a pro-athlete…

It’s still summer, so make sure you take advantage of the pool for more than just fun. Try running in the deep end of a pool, wearing a flotation belt, for a more intense water exercise workout. Use your ordinary upright running style. Deep water running is good for rehab and for athletic training, as you can work hard with no impact. This is different, and more vigorous, than water aerobics exercises, which are generally done in the shallow end.

August 22, 2009

Young mind…

A healthy body can mean a healthy mind! Exercise may help keep your mind young. Studies with mice showed that mice that ran on a wheel daily had more newly formed neurons and memory enhancing connections in their brains than sedentary mice. Human studies on aging and exercise have found an association between physical activity and maintenance of cognitive ability in older people. So if you want to think young…feel young!

August 15, 2009

Run right…

It’s the heart of summer and many decide to take on running. But believe it or not, it’s not just a matter of putting one leg in front of the other. Make sure you stretch before you hit the road; keep proper form by remaining upright and your hands open, swinging back and forth in step with you; and make sure you’re breathing in through your nose and out your mouth as slow and deep as possible.

August 8, 2009

Out of breath?

Do you feel winded and totally out of breath after running for a period of time? Do you follow your high-school Coach’s advice about raising your arm above your head? Well that’s fine, but you want to regain blood-flow to your head first. So bend over and place your hands on your knees lowering your head to heart level. Once the nervous system regains control of your blood pressure, you can then raise your arms and catch your breath.

August 1, 2009

Build a Big Body

People have different goals and objectives when working out. And for many, especially men; getting BIG is one of those goals. When working out to get BIG, you want to give your muscles the maximum amount of rest possible. Therefore, in a given week, you should workout each muscle group only once…but to fatigue. That way when you workout you are giving your muscles the maximum amount of time to rebuild and recover for the next week's muscle destruction.

July 25, 2009

Sit in the sun this summer…

Most of us realize the risks of sun exposure and/or use of over the counter sun-screens. Repeated sun exposure can age skin and has been linked to skin and other forms of cancer. Natural sunscreens have many advantages for skin protection. High-quality, natural suntan and after-sun products are found in abundance at natural foods stores. From avocado oil to botanicals such as rosemary and comfrey, these ingredients soothe and protect your skin…the natural way!

July 18, 2009

Just say NO…to DEET!

Tis the season to battle the bug…mosquito’s! But what are you going to use to fight these flying fiends? Hopefully it’s not deet! Deet has been linked to cancer and other forms of diseases and debilitating conditions. But why does deet work so well, they hate the smell. Well they also hate the smell of natural repellents that use essential oils such as eucalyptus, peppermint and lemon to name a few oils that confuse the heck out of these annoying vermin.

July 11, 2009

Can you run & talk at the same time?

You don’t always have to run full-boar to gain health benefits. If while running, you can carry on a conversation with some difficulty; you’re pacing yourself well. If you are running so hard that it’s tough to speak, maybe tone it down a little bit; and if carrying on a conversation is easy, push yourself a bit more. You should be exercising so that you’re pushing yourself, and checking the level of conversation is great way to see if you're getting a good aerobic workout.

July 4, 2009

65+ and keep getting younger!

Walking; especially for women that are over 65 is incredibly beneficial. If you make it a part of your lifetime fitness plan walking will not only improve your body, but your mind as well. Walking can prevent onset of arthritis, decrease risk for heart disease, offset fatigue and improve mood. Walking can also be a great way to bond with your grandchildren, other family or close friends. So grab your walking shoes and go enjoy the outdoors.

June 27, 2009

Beginning Yoga. Beginning Yoga?

It’s been around a long time….YOGA! Maybe it wasn’t on YOUR radar until now. But know this, when you're starting out, one of the most important things to focus on during your yoga practice is the balance between body and mind. You want to perform poses to the best of your ability, without stress or strain, and to remember to breathe. Your flexibility and the duration you can hold positions will increase over time.

June 20, 2009

Who’s a pain in the neck?

My guess…probably you! Many of those who have to sit at a desk all day find themselves with neck and/or shoulder pain. Try to remind yourself to correct your posture every 20 or 30 minutes. Better yet, set up your space so you can stand at the computer or sit on an exercise ball. This can reduce the neck and shoulder pain you get from slouching over the keyboard for extended periods of time. If you need a reminder…try using Post-it notes!

June 13, 2009

Beat the pain!

Is joint pain getting in the way of every day activity? Consider MSM! MSM or methylsulfonylmethane is an organic source of sulfur, one of the major building blocks of joint health as well as a component of the healthy skin, nails and hair. Glucosamine, like chondroitin, supports your cartilage and acts as a lubricant. So what do you get when you combine glucosamine with MSM? Strong joints and replenished cartilage that allow you to get back to your daily routine!

June 6, 2009

Sooth a sore shin…

Say that fast three times! Well tis the season to hit the road running…or speed-walking. Now if you’re new to this, you may experience sore shins. More than likely though, this isn’t shin splints, but simply the result of working the Tibialis Anterior muscles which usually doesn’t get much work otherwise. You can treat the soreness with ice and rest, and be ready to go out again in a day or two. Don’t worry the muscles will get stronger with use!

May 30, 2009

Get more with less…

Sounds crazy doesn’t it? But it’s true! Research shows that during your weight training program, you will produce greater strength gains if you take shorter rest intervals. What happens is that the reduced rest time forces different muscle fibers to work in order to support the fatigued primary muscles that normally take on the heavy load. So you can cut the length of your workout and gain more strength at the same time. What a deal!

May 23, 2009

Tis’ the season…

Outdoor activities are a great way to stay in good health. And with the warm weather…camping & hiking are perfect! But keep these few tips in mind to also make it enjoyable: Select your campsite and set up before dark; find a break from the sun & wind; find high…dry level ground; avoid swampy areas; view your surrounding looking for holes, cliffs, poison plants, etc.; and make sure your tent opens toward the morning sun.

May 16, 2009

Save the stretch…

It’s not necessary to stretch before you hit the road for your walk. What you really want to do is walk for a while at an easy pace for five or ten minutes until you’re warm. Once you’re warm, you can kick it into high gear for your workout walk. When you complete your workout; that’s when you want to stretch out. Begin with at least three static (no bouncing) stretches for 30 seconds on each leg and focus on ALL muscle groups.

May 9, 2009

Be a Sore Gainer!

If it has been a while since you’ve worked out last…or maybe it’s the FIRST time; you may be surprised to find that you’re really sore! Don’t worry though, it’s normal. But whatever you do, make sure that you work through the pain, and don’t take a week or more off waiting for the pain to go away. You can give yourself a day to rest, but then get back to work! Do you want optimum results? Work through the pain…you'll be glad you did.

May 2, 2009

OVERTRAINING for sports…

You can OVER-train for sports? That’s really not a question…it’s reality! When you start feeling fatigued, lose enthusiasm for working out, begin performing poorly, or have lingering colds; this is a sign of overreaching…and overtraining. Athletes who train multiple times a day may reach a “chronic overtraining condition” which can take up to a year for full recovery. Check with your Trainer, Coach or Doctor to evaluate if you're overtraining.

April 25, 2009

Burning fat away…

Yes it is true! You will burn a higher percentage of fat calories exercising at a slower and more moderate aerobic intensity, but you will actually burn more total calories, and more total fat calories, when you exercise at higher intensities. So you may choose to work out longer at a slower pace for various reasons, but whatever you do…don’t slow down simply because you think that it’s necessary…to burn fat!

April 18, 2009

Keep your blood pressure in check…

Know this; if you have high blood pressure you do NOT want to skip aerobic exercise. A simple 45-minute run/jog or power walk can lower blood pressure for up to 24-hours. If 45-minutes is too aggressive to start, begin in short durations and gradually increase it. Sport activities are also a great way to control blood pressure and increase overall health & wellness. Weight training has also shown to be a great way to put high blood pressure in check!

April 11, 2009

Exercise and age…

It’s no secret that we slow down as we reach middle age and beyond. With that being said…so does our recovery time. It now takes longer to recover from injuries and intense workouts. Instead of running every day, you may want to run every other. You may also want to take two days rest between lifting instead of just one. You can keep the quality of your workouts high, just cut the quantity!

April 4, 2009

What’s in a gym?

Is not knowing which health club is right for you keeping you from working out? Well here are some things to look for: First; make sure it is close to home or close to work. Too long of a drive may keep you from going. Second; knowing your goals and matching them to the amenities is key to getting results. Third; look for towel service. If they provide towels, people will most likely wipe their sweat from the machines. Finally, make sure the bathroom is clean!

March 28, 2009

Hydrating for sports

Did you know; up to 60% of your body is made up of water? I’m sure this doesn’t come as a surprise…but you need to drink a lot of it! This is even more important if you are extremely active and are in sports. Weigh yourself before and after vigorous activity. If you have lost a pound by the end, then you have sweated away about 16oz. of water and should replace it by drinking at least 16oz. of water!

March 21, 2009

Chill out

Or maybe I should say…COOL DOWN! Exercise 101; after your aerobic exercise, make sure you take the time to cool down. You want to take a walk or bike at a slower pace to bring your heart rate down after your more vigorous workout. It’s important to allow your breathing to return to normal. Avoid jumping right in to the hot-tub or sauna, or standing still when you’re still breathing heavy and your heart rate is elevated.

March 14, 2009

How many calories are you burning?

Just like you “can’t judge a book by its cover”…you can’t judge the number of calories exhausted by the exercise. Just because it is said that a specific aerobic exercise burns a certain number of calories, doesn’t mean it’s for everyone. For instance; let’s say running a mile burns 100-calories. That number is usually based on a 154 lb man. If you weigh more…you will burn more, if you weigh less…you will burn less.

March 7, 2009

Run…or swim?

So which do you prefer? Well studies show swimming is four-times more affective in burning calories than running! Swimming requires you to use ALL your muscles to push and pull your body through the water. And as an added bonus; swimming has less impact on your skeletal system and proves beneficial for the joints. So if you’re looking to burn calories, jump in the pool for about a half an hour and swim some laps.

February 28, 2009

Don’t judge a Trainer by their body

When looking for a Personal Trainer, don’t look for their body…look for their qualifications! Now of course you do want your trainer to be fit and look like they work out. But what you truly want is their certifications and experience…not their body. Let’s face it, what works for them may not work for you, and genetic plays a huge roll in what we can accomplish. So judge a trainer by certification, not by bodybuilding titles.

February 21, 2009

Rest gets better with age

As we age we need to bring a little more rest in to our lives! This is especially true when it comes to your workouts. You may need to rest longer between sets…run or workout every other day as apposed to every day…or make it two days of rest instead of one. I say; “listen to your body”! And most of all know this; once you reach middle age, it takes longer to recover from injuries…Body say what?

February 14, 2009

Dance your way to health

Who says getting in shape has to be boring? The best way to stick to a workout program is to make it fun! Dancing is not only enjoyable, but a great aerobic workout as well. Pick music you like that has a quick, up-beat tempo so you’re sure to break a sweat while moving to it. Try to dance non-stop for at least 15-minutes and you’ll start getting fit while having fun…and if you're lucky, you might even become a good dancer!

February 7, 2009

Don’t over do it

One of the biggest mistakes a person can make is OVER-TRAINING! A good indication of this could be fatigue or feeling burnt-out and a lack of enthusiasm for your workouts. In many cases this leads to quitting. You may need to cut back on the workouts, regroup and hit it again…LIGHTER though in about a week. This will give your muscles time to rest and recover, and you should see better results when you return!

January 31, 2009

Be a quitter

Quit smoking that is! Quitting smoking can not only help improve your exercise program…but an exercise program can help you quit smoking as well. Try this; if you crave a cigarette and can’t quit cold-turkey, go out for a walk or run, bike ride or hit the weights instead. The craving may not pass right away, but you will get healthier, stronger and be on your way to quitting for good. Hey; if you’re lucky, someone will call you a quitter!

January 24, 2008

DON’T STRESS THE PMS

PMS got you down? Well here’s some advice that can help not only pull YOU through, but the man in your life as well! Increasing your activity during your cycle can ease the symptoms associated with PMS. Women with severe premenstrual syndrome will typically have low levels of beta endorphins. A fitness program raises beta endorphin levels, as well as reduces stress…keeping ALL out of harms way!

January 17, 2008

Look No Further For a Walk

Having trouble finding a place to walk in the third largest market in this nation? It seams the builders here are afraid to leave a blade of grass on the ground and traffic is never ending. Don’t let this discourage you from taking care of your health. You can…Find a park to walk in, look for a commercial development with sidewalks, walk a golf course, stroll around a shopping mall or circle a high school track…you pay for it after all!

January 10, 2008

Give Your Brain a Workout

Did you know that when you get in to a “routine-rut” you are more likely to get Lou Gehrig's disease, Dementia or other problems that affect brain function? Routines where you perform the same tasks day-in and day-out with the same muscles and without having to think about it can be incapacitating. Try to make a conscious effort to break free from the rut and challenge your mind…or forever be a prisoner of it!

January 3, 2008

Strengthen a Troubled Heart

If you have had a heart attack in the past or any other reason for a weakened heart muscle; don’t give up on the exercise. In fact all the more reason! Of course you need to make sure you have your Doctors approval, but you can improve your overall health, wellness, and quality of life if you incorporate aerobic activity into your daily routine. If you’re not sure where to start, look to a qualified Personal Trainer. http://www.totalufit.com/

December 27, 2008

Children’s Health Kids are becoming increasingly sedentary! With the amount of fast food, junk food and video games, their health is declining at astronomical proportions. The USDA and CDC recommend 60-minutes per day of physical fitness activity for children and adolescents. Kids don't have to go a full hour straight, but make sure they are running, playing outside with friends or are involved in sports each and every day!

December 20, 2008

Vacation your way to health! Sometimes you just need to get away from the stress of work. When you do, make sure you pack some basic exercise equipment so you can get in a little workout each day. Resista-bands, tubing and exercise balls are light, easy to carry and won’t set off the metal detectors at the airport. If flying isn’t your thing, you can take a car ride to the country and hike for health. Either way, research shows that people who take vacations live longer and healthier than those who don’t.

December 13, 2008

Jump to Stronger Bones Osteoporosis creeps up on many of us! Performing weight bearing exercises like jumping up and down in place will stimulate and develop stronger bones, while at the same time increase overall health and fitness. Start out by jumping thirty times a day after you have warmed up to a light sweat. Also make sure you are wearing proper shoes and are on a soft surface. First things first…get your Doctors A-OK!

December 6, 2008

Lift Weights…Strengthen Heart Incorporating a strength training program into your daily exercise routine is vital for heart health. In fact, weight training has been recommended to people with heart disease! The concept is simple; the stronger the muscles you have, the less stress on your heart when you perform daily activities that require pushing, pulling, lifting and so on. So save a heart and build a muscle!

November 29, 2008

Turning Fat Into Muscle? It’s a total misconception that lifting weights will turn fat into muscle! Muscle and fat are two completely different tissues in the body. If you are looking to burn fat and lose weight, you may want to focus on cardio exercise. But you should also include a weight training program in the mix to build muscle; because the larger the muscle group ignited, the more fat you will burn.

Stressed? Go work out. A fitness program helps take your mind off the car payments, the boss, the kids, and in some cases the fate of the free world. People with high levels of health and fitness who experience high stress have less sickness than fitness-challenged people with similar stress levels.

Can’t make it to the gym? Bring the gym home to you! Body-weight exercises like pushups, pull-ups, crunches, squats, and lunges are very effective. For added resistance you can purchase dumbbells or elastic bands; they are inexpensive, easy to use and take up very little space. For cardio training you can try stepping, jumping rope or follow an exercise video.

Have you hit a plateau in your pursuit of weight-loss? Here’s some food for thought (yes pun intended) that just might get you over the hump: Stay away from drinks with liquid calories…stick to water; stop grabbing snacks just because you’re bored; become more active in your everyday life; and for gosh sake…put down that one extra slice of pizza!

Exercise…exercise…exercise! Even 20 minutes of cardiovascular exercise performed three times a week benefits your heart, bones and circulation. As we age, these are the areas that tend to break down. So making, and sticking to this all important lifestyle change can prevent these life altering problems from occurring down the road.

When cleaning out your body…clean out your life! It may seem totally un-related, but take time to clean out your car, home, desk, etc. As you diet, you’re cleansing your body and getting healthy; with that comes cleaning out your entire life. From a mental standpoint, you’re eliminating all the dirt and impurities, changing your lifestyle completely.

Reduce stress! Easier said than done…right? Here are a few things try before you blow up: Think positive thoughts; spend 30-minutes a day doing something you like that is relaxing; listen to soothing music; watch a funny movie; get a massage and most of all…count to ten before losing your temper or getting aggravated!

Cut the fat! Try to avoid fried foods, burgers and other fatty meats. If eating dairy products such as cheese, cottage cheese, milk and cream, try the low fat versions…but be cautious of the chemicals. Nuts, sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts…Stay thin my friend!

Protect yourself from pollution! If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, and breathing in highway fumes. Exercise outside when the smog rating is low; and indoors when air quality is good. Oh yeah, plant lots of shrubbery in your yard…It's a good pollution! Breathe easier…live healthier.

Yes Americans have been reducing their use of tobacco products that kill; but recently we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie smoke cigarettes. Beware! Warn your children of the false romance or 'tough guy' stance of Hollywood smokers.

Avoid Excessive Drinking. While recent studies show that one drink a day such as wine for women, or two for men can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease or even cancer.

Try to keep a positive mental attitude! There's a definitive correlation between living healthy and having a cheerful outlook on life. Always keep a smile on your face as it is tough to be unhappy while you’re smiling.

Get moving! Find ways to become more active. Even if you not up to joining a gym right now, get out and climb some stairs, mow the lawn…push it, chase the kids around the yard or toss the ball with a friend. Then when your ready, incorporate a structured workout regimen into your daily routine.