Saturday, June 30, 2012

Video - Moderate Cardio Workout

This workout may not feel "moderate" to some, but if it's too much, just do 1 set - it's only 4 minutes long - you'll probably be sweating already!  Then play the clip over again when you're ready to add more.

And be sure to warm up first, as there is no warmup included in this video, and that is very important before a cardio workout. You can start with some gentle jogging in place, a few jumping jacks, then stretch, and you should be good to go. Go easy your first time, and stop to rest if you need to. Be sure to breathe throughout. And remember to cool down and stretch when you're done! (Watch it through once first, as there are no verbal instructions, so you have to watch the screen for the cues.)

Moderate Cardio Week 6
Try this if you want to lose fat around your belly, build a six pack, and have a better body than you do now. Easy to follow.

More Moderate Cardio Exercise Ideas: 
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Thursday, June 28, 2012

Lifetime Fitness: Building a Healthier You

Many people end up abandoning perfectly good fitness programs and weight-loss regimens before they even lace up their sneakers.

Why? Because in a world filled with fast food, instant messaging, and the internet at your fingertips practically 24 hours per day, anything without a quick payoff goes against the grain of the typical American instant gratification ethic. While it would be nice to actually drop inches in just a few days like what most miracle fitness ads proclaim, managing weight and losing weight through physical fitness is a slow and steady process that takes time and commitment.

Physical Fitness
Physical Fitness (Photo credit: Justin Liew)
Setting weight management goals for yourself can be a good motivator. Gradual weight loss, for those people who wish to shed off some extra pounds, is usually the safest.

That is why health and fitness experts have come up with the idea of lifetime fitness in order to teach people set realistic goals. These lifetime fitness programs generate dietary regimens that cut your normal calorie consumption by 500 to 1,000 calories per day (usually gradually, and depending on your current weight and fitness goals) - or emphasize burning the same amount with exercise.

Lifetime fitness teaches you how to maintain a physically fit body and at the same time enjoy yourself and live a happy, contented life. It gives you the chance to strike a balance between the two (exercise and diet), and make exercise, be it team sports, cycling, or walking, something you will truly enjoy.

Lifetime fitness embodies the concept that making a long-term healthy lifestyle change is essential to keeping the pounds off once they are gone.

Here are some more facts about lifetime fitness:

1. Lifetime fitness programs offer you comprehensive and wide-ranging fitness and health support and guidance.

These fitness programs provide you with helpful methods of maintaining health, build up and encourage your competence, and take care of your family’s physical fitness as well.

Cover of "Lifetime Fitness (4th Edition)&...
Cover of Lifetime Fitness (4th Edition)
2. Because the goal of lifetime fitness is to provide you with long-term achievements as far as physical fitness is concerned, these programs utilize numerous types of fitness equipment that will tone and manage your health and different muscle groups throughout your body.

3. Lifetime fitness programs and centers also often provide nutritional products such as food supplements that will aid in the formation of good blood cells and tissues thereby helping your body obtain optimal health.

Lifetime fitness centers and programs may also provide you with up-to-date fitness magazines that offer substantial information about fitness and health, and inspirational stories as well. These articles will give you insight on how to bring balance and live a life that is healthy and fit.

Indeed, staying fit and healthy can be a long and winding road and there are instances when you may find your enthusiasm fading occasionally. Nevertheless, with the comprehensive programs provided by lifetime fitness plans, you can stay on the right track to a healthier you.

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Tuesday, June 26, 2012

Making Use of Moderate Exercise to Get Fit

Have you ever felt tired and stressed out from work and then you get home and see your three children running towards you asking you to play basketball with them? But you refuse, and tell them you can't today because you're too tired - even though you feel bad about it.

Instead of disappointing your children, why not say, "yes" after all? You will be surprised by the amount of energy you will have after just 30-minutes of activity.

English: Walking the Dog Walking the dog on Su...
Walking the Dog. (Photo credit: Wikipedia)
Did you know that by exercising at a moderate pace for only 30 minutes, you will feel a lot better mentally? It has been proven that even 30 minutes of moderate exercise improves the appetite and sharpens your style in problem solving. Not only that, you may also find it easier to sleep at night.

Regular exercise also promotes self-discipline and has a positive impact how you perceive yourself and your life. Exercise helps in lifting your spirits and relieving depression.  And of course it strengthens your body and improves the function of all of your physical systems.

If you're just starting to exercise and your fitness level is low, you can start out with only 15 minutes for 3-4 days a week. You can increase the time you spend exercising once your body starts to adjust. But remember DON'T ever force your body! Listen to your body, be sure to warm up gradually, and stretch afterwards, and if something hurts then stop.

Here are some moderate exercises you can do and enjoy while improving your fitness level:

1. Go walking. Make use of your surroundings. In most areas walking is quite possible, and if it's not in your neighborhood, try a change of scenery and to go a local park. You can walk your dog, or with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting sunlight and fresh air that is also good for your body.

Cardiac yoga sample exercise
Cardiac yoga sample exercise (Photo credit: Wikipedia)
2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. Start out by learning a few of the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body and mind with energy. You relax and at the same time you stretch and strengthen!

3. Get engaged in sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Just have fun, and you don't have to take it too seriously. Shooting basketball with a friend would be a great example of having fun while getting great exercise.

4. Join an exercise program at work. If you do not have an exercises program at work, then why not start one? You can talk to your boss about it and start with your colleagues. It can be a social time to get to know the people you work with better, and also encourage you to continue with your physical activity.

5. Take advantage of household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises you can do around the house. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform some of these chores, why not do it with your hands and lose some fat at the same time?

Making moderate exercise a part of your daily routine can burn a surprising number of calories, and start getting you fit before you know it. Just doing 30 minutes every day of these moderate exercises can burn anywhere from 150 calories up to 1,000 calories a day!
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Saturday, June 23, 2012

Video - Jillian Michaels Shred Workout - Level 1

Sorry if I haven't published a full workout video in a while.... Today I'll make up for that, and post a full-length Jillian Michaels workout - one of my favorite trainers. I love her no-nonsense style combined with an upbeat energetic attitude, but without being too "perky" about it all. This is Level 1 of Jillian's popular 30-Day Shred program - a great program for interval training and fat burning. If you want to grab the DVD, or other levels, see resources below the video.

Join me now, as I'm going to work out right along with you - I've been needing a good workout myself these days!

Jillian Michaels 30 Day Shred: Level 1
Jillian Michaels 30 Day Shred Level 1 will burn fat with this interval training fitness system, combining strength, cardio, and abs workouts that blast calories to get you shredded and ripped. This workout is from Jillian Micheal's the DVD 30 Day Shr...

More Jillian Michaels Interval Training Workouts: 
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Thursday, June 21, 2012

Interval Training For Beginners

Interval training has become quite popular for beginner and expert fitness enthusiasts alike. Whether you’re doing cardio or strength training, exercising in intervals boost your results. If you’re looking to lose weight or get in shape, consider adding interval training to your current workout.

Interval Training
Interval Training (Photo credit: Atlantic Cadets Atlantique)
What Is Interval Training?

Interval training is the process of increasing intensity for a short period of time. For example, if you’re running you might run at a ten minute mile pace for five minutes. You would then increase your running pace to an eight minute mile for one minute. Then you’d return to your normal pace.

You can add intervals to your strength training routine. Instead of running faster, you might add more repetitions to a set. Or you might add weight to a few repetitions.

What Are the Benefits of Interval Training?

Interval training offers a number of benefits. The first and perhaps most apparent is that you’ll push yourself just a little bit harder which burns fat and builds muscle. Intervals can help you get past the mindset that you just can’t work out any harder. Your perceived maximum effort changes.

Intervals also help you get stronger. In the case of running, you’ll actually increase your ability to run faster and farther when you add intervals to your workout. When you’re strength training or toning your muscles, interval training helps you achieve results faster.

And interval training has been proven to burn more calories during a workout. That means you’ll see results faster. If you’re working out to lose weight or get in great shape, fast results help you stay motivated.

It's also easier on your heart and body - the human body was not designed for endurance exercise, but naturally gravitates towards higher and lower intervals of exertion. Exercising in intervals means helping your body perform in the way it was meant to, and strengthening all of your systems in a natural and healthy way.

Plus it's just fun! Varying your exercises, and exercise level, gives you a great workout and keeps you from getting bored, so you enjoy your exercise time more. And that's really the best motivator of all.

Jillian Michaels for Beginners If you want fast results with your home work out, consider trying the Jillian Michaels for Beginners series. Jillian Michaels is known as the toughest trainer in the world. She’s reached popularity through the show, The Biggest Loser. A no-nonsense trainer, she pushes you hard, and helps you achieve your goals. She’s now helping people around the globe with her iFit workouts, her books and her highly reviewed DVDs.

One of her most popular DVDs is the “For Beginners” series. There are two DVDs in the series, Frontside and Backside. As you might guess, each DVD focuses on interval training for a specific area – your abdominals and your rear end. She combines cardio and strength training to offer six workouts per DVD. It’s more than enough to get you through a week of workouts. The interval training session are designed for beginners however, regardless of your fitness level you’ll see results. You don’t need any special equipment and the DVDs retail for less than the cost of lunch on If you want to get in shape fast, try interval training with Jillian Michaels. You’ll be beach ready in no time!

Jillian Michaels For Beginners Series:
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Tuesday, June 19, 2012

Adding Strength Training To Your Fitness Routine

This week we are focusing on a few beginner-type resources for those new to an exercise program. If you're out of shape and haven't worked out in a while, it is important to ease back into it at a pace gentle enough to prevent injury (and getting discouraged), but consistent enough to really start making exercise a habit you enjoy. It's also important to add strength training into your routine.

Strength training offers a number of significant benefits. It helps your bones and muscles stay strong. It prevents disease and helps you develop better body mechanics. Muscles look sexy too. However, the most important reason to add strength training to your fitness routine may be because it helps you lose more weight.

Strength Training Circuit-2
Strength Training Circuit-2 (Photo credit: Phil Manker)
At the Gym Or At Home?

The first question to answer is do you want to go to the gym or work out at home? If you’re using weights, it is recommended that you first make sure you’re lifting them properly. Improper form can cause serious damage and injury. But you don’t have to use weights to strength train. You can use the weight of your body and objects around the house as well.

Split Routine

The next step is to create a strength training plan. Ideally, you’re adding it to an existing routine. That means you’ll want to break up your strength training into smaller segments. For example one day you can work on your upper body. The next day you can focus on your lower body. You might spend another day targeting your core muscles.

Finding Exercises

Most people already know the basics. You’re familiar with a push up and a sit up. These are strength training exercises that you can begin with at home. However, you’ll probably advance beyond these basics pretty quickly. There are many videos, DVDs, and books you can use to help you create your exercise training plan.

Circuit strength training
Circuit strength training (Photo credit: Kizzlexy)
If you’re planning on heading to the gym to use the weights or buying weights for home use, be sure to get a quick education on how to use the machines and proper form. Working out with the proper form will help you get faster and better results. It also helps prevent injury.

Start Small

It’s okay to start small, especially when you’re adding a new fitness program or routine. Consider ending your workout with five minutes of strength training. Experts recommend strength training after your muscles are warmed up. You may want to walk for a few minutes before you train.

Additionally, you’ll probably start with your body weight or with light weights. Experts recommend being able to do eight to ten repetitions and three sets. If you can’t complete the sets then you may be using too much weight. As your strength increases so too will your confidence. You’ll begin to see your body change, and you'll also begin enjoying your newfound sense of strength and fitness - it's a great thing!

Saturday, June 16, 2012

Video - Fun Kids Game of Crazyball

Here is a short 6-minute video of a fun game you can play with your kids with just a ball and a wall. It can be played against an inside or outside wall, a garage, or even a fence. It's great exercise, and she gives helpful tips for exercising with kids throughout, including stretching at the end. Keep in mind that, as she mentions, kids naturally exercise in short bursts - so you don't need or want to really make them exercise hard for long periods of time. It won't be fun anymore, and it's really hard on the body too (this goes for adults as well, which is why we so often emphasize the benefits of interval training). Have fun, and let them exercise at their own pace.

Check out the video, and feel free of course to improvise and make up your own rules and variations!

Fun kids game - crazyball with
Youth Fitness. This is an excellent game to play with your child for cardio, speed and hand eye coordination

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Thursday, June 14, 2012

Strength Training for Children?

When most people think of strength training, they imagine big buff body builders.  But contrary to popular belief, when done properly, strength training can be safe and beneficial to your child. Here are a number of benefits children can receive from strength training:
English: Healthy Child Healthy World Poster Logo
(Photo credit: Wikipedia)
  • Helps with sports performance.  Many preteens want to start a strength training program to improve their sports capabilities.  When done properly, strength training can help your child become a better athlete.  Just remember that it should be used to help with sport performance, not be a sport itself.  Pre-teens and teens' bodies are not ready for extreme muscle building.
  • Can prevent injuries.  The stronger your child is, the less likely they are to hurt themselves when participating in other physical activities.  You may think that they can hurt themselves through strength training, but injuries are usually minor and can mostly be avoided when proper technique is used.
  • Improves child’s stamina.  This is helpful when it comes to sports, but can be a plus in all aspects of life.  Improved stamina can help your child get through long, physically and mentally demanding days with less pain and stress.
  • Improves overall physical health.  Strength training can strengthen bones, lower cholesterol, improve heart and lung function and help your child maintain a healthy body composition - all very important things considering today's growing epidemic of obesity.
  • Teaches healthy exercise habits.  With the percentage of obese children today, most parents should be concerned about teaching their child healthy exercise practices, and strength training is a way to do it.  They’ll learn to be able to stick with a healthy exercise program and not overdo it.  For this reason, you should also incorporate regular aerobic activity into your child’s schedule. 
  • Builds self esteem.   A lot of how your child feels about himself or herself comes from the way they look.  If they start looking and feeling better, they’ll feel better about themselves.  They will also build their self esteem by knowing that they can set goals and achieve them in a healthy manner - which is a great skill to take into adulthood.
Strength Training
Strength Training (Photo credit: Rtist MrB)
However, if considering strength training for your child, there are some safety concerns to be aware of.  If you’re going to let your child do strength training, make sure it is done properly, and take into account the following tips.
  • Don’t start too young.  In order to master strength training, a child must be able to do the movements in proper form.  Young children are still learning to control their motor functions and shouldn’t be distracted by building muscle
  • Consult your child’s pediatrician.  You doctor can not only tell you if your child is physically capable of starting strength training, they can also help you choose an appropriate exercise program and safety measures.
  • Start slow.  Make sure your child has mastered the movements before allowing weights or other forms of resistance to be added.  Many injuries in strength training are caused by incorrect form.  In order to keep your child healthy, be sure they can perform the activity without resistance before letting them use weights.  Remember to add weights slowly.  Strength training is meant to help your child, not get them stronger as fast as possible.  A child should be able to do 15 reps of an exercise properly before moving on to more resistance.
If you follow these safety guidelines, you will start to see all the benefits that strength training can bring to your child’s life in no time.

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Tuesday, June 12, 2012

7 Fun Cardio Exercises for Kids

With all the T.V. shows, computer programs, and video games available now, it’s harder to get kids up and moving anymore.  That’s one big reason why childhood obesity is becoming more and more prevalent.  But getting your child in shape doesn’t have to be a fight; you just have to find activities they enjoy that are good for them as well.  Here are some great workouts that will entertain your kids at the same time - just like you, if kids have fun while exercising, they are more likely to want to do it, and summer is a great time to get them motivated to get active.

Kids playing soccer at beach. View On Black
Kids playing soccer at beach. (Photo credit: Wikipedia)
1. Tennis.  If your child isn’t into traditional team sport, then tennis is a great alternative.  It gives a great cardio workout while also working various muscle groups and improving hand-eye and overall coordination.  Plus, even though your child isn’t necessarily working on a team, tennis is a great way to meet and socialize with other kids.

2. Hacky sack.  This is a simple cheap way to get your kids up and moving.  It also teaches coordination, balance, and helps your kids socialize and work together in a group to accomplish something.  Plus, unlike most group sports, there are no teams so children are trying to beat their old records instead of trying to win - a great thing to focus on as they get older and take on other activities as well.   

3. Dance.  Sure, you can enroll your child in dance classes, or you could just turn on the radio a couple times a week and make up silly dances to go along with the songs.  This not only encourages movement, balance, and coordination, it also works out kid’s brains by getting their imaginations going. (My little sister was great at this when she was younger - she would make up whole interpretive dance routines to songs that she liked - which was really fun to watch as well!) 

Dance Dance Revolution (TV video games)
Dance Dance Revolution (TV video games) (Photo credit: Wikipedia)
4. Video games.  Although these have gotten a bad rap in the past few years, physical video games have come a long way since the original Nintendo.  Now there are tons of products available that get your child to stand up and move.  One popular game series is Dance Dance Revolution.  There are also games on the new Nintendo Wii system that encourage physical movement.  These are a fun and entertaining way for your kids to get a workout while they play video games, so if they're stuck inside on a rainy day, they don't have to skip their exercise.  And trust me - these are just as addictive as other video games....    

5. Soccer.  There’s a reason there are so many soccer moms around; because these moms know that soccer is a great way for children to get their heart rate up, improve their footwork skills, learn teamwork, and have fun at the same time.  Plus, if you’re worried about the problem of intense competition, there are many areas with leagues that don’t keep score.  This has always been and still is a great way for your kids to stay in shape. 

6. Swimming.  Doing laps is a great way to get an aerobic workout without causing a lot of wear and tear on your child’s growing bones and joints.  It’s fantastic at increasing endurance and stamina.  Plus, a pool is a great place for them to hang out, play, and meet new kids in the neighborhood during the summer.

7. Jumping rope.  This is a great workout whether it’s done the traditional way, or the newer more fast-paced version.  It improves cardiovascular capacity, works numerous muscles and joints, and helps improve coordination. This can also help your child meet new people, and in some areas it may even be a competitive sport. 

So why not get your child involved in one (or several) of these great activities this summer?  You can even get a workout in yourself by joining them or just helping them practice regularly - that's quality healthy time for the whole family!
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Saturday, June 9, 2012

Video - Dog Workout

When you think about exercising with your pets, you probably think of taking your dog for a jog, or maybe playing some catch or frisbee, but this pet owner takes working out with your pets to a whole new level! This isn't a serious workout video this week, but it's so cool I just had to share.... It's pretty funny, so if you've got 2 minutes, check out this workout, and what this dog can do!

"Downward Facing Dog" (Partner Exercise)
"Exercise with your Dog: Are you Nuts?"

Find Lots of Fun Exercise Ideas Here....
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Thursday, June 7, 2012

A New Fitness Trend: Working Out With Your Pet

It’s not just people who are facing a growing obesity problem in the United States. Believe it or not, our pets are also getting fatter. While this trend can affect virtually any type of pet, it is most often seen in dogs. When your dog carries too much weight, it will have a greater chance of developing joint problems, respiratory cancer, diabetes and other systemic difficulties.

English: Walking the Dog Walking the dog on Su...
Walking the Dog. (Photo credit: Wikipedia)
Like humans, dogs have evolved over time to be very active. But the realities of modern day life (including an increasing number of us living in homes or apartments with no or very small yards) simply don’t provide the automatic opportunities for exercise. So it takes a concerted action on your part to get yourself (and your pet) enough exercise. (Just like with humans, being fat is really bad for your pet's health, and leads to a shorter lifespan.) But it can be a lot of fun to incorporate your pet into your workouts, and it can provide you with some much-needed motivation at times when you're feeling like sitting on the couch instead of going for a jog.

Here are a few tips for working out with your pet:

Use Your Imagination.

Taking your dog for a walk or a jog is a great way for both of you to get some exercise, of course. But don’t assume that those are your only possibilities. The most important aspect of working out is movement. You can also play fetch, play Frisbee or simply “freestyle” play and just goof around with your dog in the park. Focus on the experience of interacting with your dog rather than any firm performance goals or other measures. If you like more structure, you could even consider taking part in various “agility” events for dogs.

Take Advantage of Multitasking Possibilities.

Starting a new exercise program doesn’t have to be a significant time burden. Instead of thinking about taking your dog for a walk as a separate task on your “to do” list, start thinking of it in terms of an opportunity for you and your dog to get a little exercise together. And if you can get other family members to come along with you, then you are really multitasking!

Dog leaps for frisbee, Dog Day Afternoon, Audu...
Dog leaps for frisbee, Audubon Park, New Orleans. (Photo credit: Wikipedia)
Your Pet will Keep You Honest.

You probably already know how your dog is a creature of habit. Exercising should be no exception. Once you start with your pet exercise routine, your dog will expect you to follow through. The flipside of this is also a big positive. When your dog has more structure in its daily routine, and gets more exercise, he or she is significantly more likely to be better behaved in general.

Pay Attention to Your Dog.

Whatever you do, make sure to pay close attention to how your dog responds to any new exercise. Some breeds overheat more easily than others, while some can’t keep themselves as warm. Some breeds simply don’t have the leg and hip structures, or the respiratory system, to handle strenuous activity. Your dog may want to continue playing, but if they seem unable to catch their breath or are experiencing other difficulties, then take a break or stop for the day.

If you have a cat, you probably won’t be doing any of these things for exercise. But that doesn’t mean you can’t introduce a little more activity into your pet’s daily routine. Even something as simple as a dangling toy connected to a lightweight pole or stick with a string can be enough to get your cat plenty of exercise every day. And to participate yourself, try swinging the toy for the cat, or throwing or rolling small objects for it to chase. It might not be as much exercise as you'd get with a dog, but it's still a bit, and every little bit counts.

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Tuesday, June 5, 2012

Seven Fitness Tips To Improve the Quality of Your Life

Physical fitness refers to the human body's ability to function without too much fatigue. Thus the energy stored is enough to do leisure activities as well as overcome physical stresses with alertness and vigor. General alertness, muscular endurance and strength, and cardiovascular reliability are the obvious signs that you are physically fit. 

resistance training
resistance training (Photo credit: flyzipper)
Normally, physical fitness is measured according to expected functions of the body associated with endurance, strength, coordination, flexibility, and agility.  Moreover, stress testing also ascertains the fitness of the body to endure difficult or physically stressful tasks.

Physical fitness levels are enhanced and maintained by systematic, regular exercise. Moderate activities keep your body at the level required to deal with ordinary tasks. Improving your fitness level will require more  intensive exercises to challenge your body and promote positive change..

Here are seven fitness tips that can help you improve the quality of your life and health:

1.    Daily exercise. Every day perform some type of movement that elevates the rate of your heart. This can be as simple as walking quickly while grocery shopping, going for a short jog, or even just doing household chores like washing clothes, mowing the lawn, or gardening.

2.    Eat more veggies. Vegetables and fruits will keep you energized and healthy. Plants in their natural state contain lots of fiber and nutrients. Organic fruits and vegetables are preferred if possible since they contain fewer harmful chemicals and have been proven to be more nutritious as well. (Shop at a local farmer's market or join a CSA to get the best deals and freshest produce.)

3.    Weight train. Muscle fibers tend to grow weaker as you age. Do resistance training to create hypertrophy. This helps you look younger and adds more quality to your life.

4.    Circuit train. Circuit training is a form of weight training which enables you to continually move from one muscle group to another through a series of exercises. Following this practice can improve your heart rate during the whole workout which increases your cardiovascular capacity while toning the whole body.

5.    Train functionally. Incorporate some movements into your daily exercise which benefit or mimic your common movements in the actual world.  Sports are good for functional training because the body is required to move in an efficient way. Functional training can keep your body balanced making it more resistant to illnesses and injuries.

English: A senior practicing weight training a...
(Photo credit: Wikipedia)
6.    Stretch your body as you warm up. When you do resistance training, this makes your muscles smaller and tighter, and can lead to injury if your muscles aren't properly warmed up first. Stretching the muscle fibers helps maintain flexibility and also warm up the muscles. Stretching is also helpful after exercising, as it lengthens the fibers and keeps you from getting stiff after your muscles have cooled.

7.    Hydrate. The human body is more than 60% water. Often people think they are drinking plenty throughout the day, but many common beverages actually contribute to dehydration. If you drink a lot of coffee, soda, alcohol, or tea, you'll want to be sure you are ALSO drinking plenty of water - these other beverages don't provide adequate hydration for your body, and in fact actually rob your body of needed water. Be sure that regardless of what else you drink, you are still getting at least eight glasses per day of plain water. 

These are just a few simple strategies to keep your body fit. Making exercise a priority can help you feel better and more energetic, as well as help you lead a longer and healthier life. So it's definitely worth the time to make exercise a habit your daily routine. Your body - and your family - will thank you.

If you're looking for some fun ways to get your daily exercise, be sure to visit

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Saturday, June 2, 2012

5 Tips To Reaching Your Fitness Goals

Let’s face it. It’s often easy to get started with a fitness program or health goal. If you’re like many others you probably even get excited about your new lease on life. You go out and buy the right clothing and gear. You have visions of yourself thin and running down the street like a seasoned pro.

Yet, two weeks into your new fitness program you start to lose momentum. It’s not as fun as you thought it’d be and it’s tough to get motivated. What’s missing?

AccountAbility logo
AccountAbility logo (Photo credit: openDemocracy)
Accountability. When you haven’t created a means to hold yourself accountable for your fitness goals, there’s nothing motivating you to push forward. Here are 5 tips for keeping yourself accountable and on track to reaching your fitness goals:

1. Set Goals You Can Reach

The biggest reason people fail to achieve their fitness goals is because they either didn’t set any to begin with or they made them too big. For example, you might decide you’re going to run for an hour each day. That’s great.

Yet if you’re fresh off the couch running that hour is going to be extremely difficult on your body and your mind. A more reasonable goal might be to run for five minutes and walk for fifteen.

Do this for a week or two and then add time to your run. Start running for ten minutes and walking for ten minutes. You’ll create a pattern of success - and feel like you're making progress, which is very important for staying motivated.

2. Document Your Goals

Writing down your goals changes them from dreams or wishes to actual goals. It also helps you with the next step. If you journal, then write them down in a journal. If you are more structured, consider creating a fitness goals spreadsheet on your computer. There are even fitness apps for your mobile device and fitness journals you can purchase at the bookstore. Use whatever system works best for you.

3. Plan Your Goals

A US Marine Doing Pull-ups.
(Photo credit: Wikipedia)
The next step is to plan how you’re going to achieve your fitness goals. If you’ve decided to run for five minutes every single day and walk for fifteen minutes, when are you going to do it? What will you do if the weather is bad? When will you increase your running time?

Plan out the details. It’s okay if you make changes to your plan along the way. The purpose of the plan isn’t to hold you to a rigid schedule. The purpose is so you become accountable for your goals.

4. Announce Your Goals.

There’s something very motivating about telling others what you’re doing. You force yourself to be a bit more accountable because these same people will ask you next week or next month, “how’s that new fitness program going?” They’ll also notice when you’ve lost weight and begin to look healthier.

5. Celebrate Success.

Include in your plan some sort of reward or celebration. You don’t have to throw yourself a party or buy something expensive. Small celebrations work well too.Take yourself to a movie, give yourself a day off, or just an extra hour of sleep, etc.

Once you’ve achieved your fitness goal it’s time to take it to the next level. What else can you achieve? Now that you see you can accomplish what you've set your mind to, you'll start gaining the confidence to achieve bigger goals. Set a goal, plan for it, and hold yourself accountable. You’re in control of your life, your health, and your fitness.

Tools To Help You Stay On Track:
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