NoExcusesGym

 Is your golf game slipping? Your sedentary lifestyle is to blame. To improve you need to build up your endurance, strength, flexibility and balance.
Endurance
When you become fatigued, you lose coordination, strength and concentration. Try biking or jogging to built your endurance (Golf counts only if you walk briskly).
Strength
Most golfers do not have the postural strength […]

  Yoga, Pilates and martial arts participants have become accustomed to removing their shoes prior to class.    Novice members,   however, frequently require an explanation. This hand out will address when to be shoeless, for which activities, and how to protect yourself from a host of bare foot ailments!
Shoeless activities should be determined carefully with a trained […]

  If your daily dose of dairy consists of a splash of milk in your coffee, you are harming your heart along with your bones.
Harvard researchers found that women who consumed little, if any, lowfat dairy products each day were 11% more likely to develop high blood pressure  than those who ate at least two […]

 During the past few years, more and more studies have shown that sensible strength training produces many health and fitness benefits.  Key researchers have provided a wealth of data on the positive physiological responses to basic programs of strength exercise. 
Consider these 12 reasons to strength train:
 
1. Avoid Muscle Loss
Adults who do not strength train lose […]

One of my clients showed me this book and it immediately got my attention.
If you eat out a lot this is the book you should read.
Slick and attractive, with full-color pictures.
This guide gives you heaps of smart choices to help you manage your weight so you can still go out to eat at great places […]

 
Did you see a table with targeted heart rate on your cardio machine (treadmill, elliptical etc.)? The table has two zones - fat burning zone with lower heart rate and cardio zone with higher heart rate.  Some people keep their HR (heart rate) low and are afraid to go to cardio zone because they want […]

  A liter of milk (just under 1/3 of a gallon) contains 32 grams of protein coming from two primary sources: casein and whey. The two of these are hands down the best kind of protein your body can get.
You can get it at any store and it’s relatively cheap considering the amount of protein […]

    I just discovered the easy way to control your portions! You can use these plastic cards anywhere and measure the right size of your portion. I really like it because it is hard to know the right portion size. We have tendency to make it bigger. My husband thinks that it is stupid but […]

  Do you crave a chocolate? Do you always brake your diet plans with something sweet? Satisfy your craving with calcium! VIACTIV - chewable calcium is the great way to have something sweet. I love it and believe me, it works. Each time you crave something sweet have a square of this calcium. You’ll not […]

 Researchers at Boston University School of Medicine (BUSM) and McLean Hospital have found that practicing yoga may elevate brain gamma-aminobutyric (GABA) levels, the brain’s primary inhibitory neurotransmitter. The findings, which appear in the May issue of the Journal of Alternative and Complementary Medicine, suggest that the practice of yoga be explored as a possible treatment […]

   by Wayne L. Westcott, PHD, CSCS
During the past few years, more and more studies have shown that sensible strength training produces many health and fitness benefits.  Key researchers have provided a wealth of data on the positive physiological responses to basic programs of strength exercise.  Consider these 12 reasons to strength train:
 1. Avoid […]

  Well I’m and I decided that I’ll really watch what I eat and what I buy.Our daily sugar ceiling is 11 teaspoons ( I eat more that that L ) and it can adds up not only in sweets but also in processed foods.
) and it can adds up not only in sweets but […]

  
Drinking is healthy, exercise is healthy, and doing a little of both is even healthier! Danish researchers confirmed it.
People who neither drink nor exercise have a 30 to 49 percent higher risk of heart disease than people who do one or both of the activities, the researchers said in the European Heart Journal.
“The main finding […]

 
Getting rid of your belly fat and reducing your risk of heart disease and diabetes will take more than just dieting. Think exercise.
Dr. Tongjian You, a geriatric medicine expert at Wake Forest University, says your waistline may shrink when you diet, but you’ll need to exercise to reduce the size of your abdominal fat cells […]

                                              Think exercise.
Dr. Tongjian You, a geriatric medicine expert at Wake Forest University, says your waistline may shrink when you diet, but you’ll need to exercise to reduce the size of your abdominal fat cells just under the skin.
“The message is very clear,” said You, who conducted a five-year study on abdominal fat cells. “Exercise […]

  Yes, a diet sodas too.
Consider the hard facts about soft drinks: soda consumption could lead to various health problems, and scientists are adding to the list seemingly every day.
Here are 10 reasons to put down the cola and quit adding to the 13 billion gallons of soda consumed in the United States annually:
•  Dehydration. […]

  How many times have you stumbled in the door from work, tired to the bone, and shuttered to think of whipping up a full-course meal? Or dealing with the kids all day, and you just want something simple.
If you want ideas for easy-to-make meals and treats, then you are reading the right article.
In today’s rush-around […]

 You try really hard to lose weight, but then you’re caught in a predicament that can derail your plans like a runaway locomotive.
Nutritionists call them “diet dilemmas,” and here’s how to avoid them:
•  Nibbling. Unconsciously, you nibble this, nibble that while cooking, or you finish off your kid’s plate, or constantly sample that creamy sauce […]

  How you live your life has more of an influence on how you age than genetics!  Fortunately, it’s never too late to adopt a healthy lifestyle.
Remeber: You have the most control over how you age. A commitment to health now means a better quality of life later.
The U.S. Department of Health and Human Services […]

   Would you feel comfortable working out in a room full of Stepford wives and men with six-pack abs huffing and puffing away in skin-tight leotards and Spandex?
Exercise classes that put a premium on overall health benefits rather than toning up actually do more for women who feel bad about their bodies, fitness experts say.
In […]

  10 ways to cut at least 50
In fighting the battle of the bulge, you wonder if cutting calories is like trying to climb Mount Everest – darn near impossible. But slicing 50 calories here and 50 calories there, and soon you’re talking the mountaintop.
You can easily trim 50 or more calories from most meals. […]

  Lose that sluggish feeling by taking five steps to keep from running on empty. Monday’s a good day to start.
Energy is essential in this high-speed world, and finding time to recharge your batteries is difficult. But you may have more control over your energy levels than you think.
Here are five super secrets to keep […]

  Monday’s a good day to start counting the calories you consume from beverages, too.
When you’re trying to cut calories, the spotlight glares usually on food, but what you drink also boosts your daily caloric intake.
And get a load of this: you may not know by how much.
Most people try to reduce their calorie intake […]

 Never hesitate to ask restaurants to substitute! Ask to replace fries with a salad or vegetable. If they refuse, request that high-fat foods be left off your plate. Next time, make reservations elsewhere.
Even folks who eat healthy meals at home throw caution to the wind when they eat out.
Use these guidelines to eat healthy when […]

  Regular physical activity is fun and healthy, and increasingly more folks are starting to get off the couch and exercise. But engaging in any kind of activity could pose danger if you’re not careful from the get-go.
Before you start a get-fit program, here are seven questions to ask yourself to decide whether a doctor’s […]

 Start penciling exercise time on your calendar and treating it just as you would any other major appointment.
Look at your schedule to see where you may squeeze in exercise. Perhaps mornings before you head off to work or during your favorite evening TV program. There are no rules about the best time for physical activity; […]

 This is the season for charity walks - and doing good can be good for you. Most walkathons welcome participants of all ability levels, and many will allow whole families to walk together.
Walking is great exercise, but you really must hoof it for an extended period to get a leg up in your battle of […]

  Eating right is hard enough, but sticking to a healthy diet on a road trip is an even bigger challenge. I’m planing a route trip with my niece across the country and I decided to eat helthy on the road. I’ll let you know how I did once I’ll be back.
Let see […]

 Find an exercise buddy and schedule Monday as the day to start an exercise program before or after work. This buddy also can help you negotiate a “plateau.”
Having a buddy who exercises with you on the same schedule and fitness level is a great way to stay motivated when  you get lazy.
And a buddy also […]

  Trying to lose weight? Watch your portion sizes at home and when dining out. Avoid food portions larger than your fist. Isn’t Monday a good day to start?
From the family dinner table to the local Ruby Tuesdays, we’re learning a cardinal rule of healthy eating: size does matter. And the message is clear: Minimize, […]

   Obesity is far less common in France than in the United States, and some researchers contend that the relatively small portions the French eat are a key reason.
Some Americans might assume they will feel deprived with smaller portions, but studies suggest that we might find portion control surprisingly easy if we adopted some of […]

  Many of us struggle constantly with trying to lose weight and keep it off. We try to eat right and exercise regularly, only to face constant frustration when the scales tell us something we don’t want to hear. But the journey doesn’t have to be that arduous. Don’t be on diet just eat healthy.
Here […]

In a review of 21 studies, published in the Scandinavian Journal of Medicine&Science in Sports, people who had caffeine had a significantly lower rate of perceived exertion (RPE) during cardio workouts. As a result, they were able to swim, bike, run, and row longer, farther, and faster. That means they burned more calories!!
(by Marcela Vanharova)

  Soon, you won’t be seeing advertisements on TV and the Internet linking milk and other dairy products to losing weight.
That’s because the Federal Trade Commission says research doesn’t back up the claims that three servings of dairy products a day can help you stay slim. 
The strictly pro-vegetarian group asked the FTC to order the […]

 Cutting how much food you eat – and calories – may take one simple step: eating a low-calorie soup before you dive into the main course.
Participants in a university study who ate soup before their entrée cut their calories by 20 percent compared to when they went straight to the meal.
“Using this strategy allows people […]

   Q: How do panini rate nutritionally?
A: Panini are grilled, pressed sandwiches made from a small loaf of bread. As with most foods, nutritional quality varies with how panini are made. The panini at most restaurants tend to be high in calories and fat.
Some panini with particularly low-fat ingredients may contain about 450 calories and […]

 You don’t need a huge chunk of time out of your day, just 30 minutes. You don’t even have to comit to do 30 minutes all in once. You can split it into two 15 minutes sessions or three 10 minutes sessions.
In fact, here are 10 reasons from the Mayo Clinic why a half-hour a […]

 Here’s are some weight-loss tips for you that doesn’t involve counting calories or fat.
Changing how foods are served and stored can help you drop the pounds and maintain a healthy weight. All the tips are very easy but hard to follow for many people. Give it a try and you’ll loose weight. Here’s how:
•  Select […]

Looking to jump-start your day? Then put some spring in your step by having a healthy breakfast every morning, nutritionists, dietitians and other health experts say.
According to doctors at the Mayo Clinic, fans of healthy breakfasts are several legs up on people who tumble right out of bed and rush off to work. In fact, […]

 The phrase “healthy eating” just doesn’t involve what to consume, but also how to shop for the right kinds of foods and then how to fix them once we get home.
To learn some tricks of the trade, consider these tips from June’s Shape magazine:
•  Study labels on packages. Manufacturers will list sugar in different ways, […]

 Make life easier with these little tricks to work in your daily dose of vegetables.
1. Toss with pasta. Chop or shred zucchini or summer squash and add to marinara for fiber boost.
2. Double up. Two slices of tomato on your burger can make a big difference.
3. Make eggs more “incredible”. Stir veggies in your omelet […]

  Q:  Are some cuts of steak healthier than others?
A:  Steak can be high in saturated fat, which increases the risk of both heart disease and several types of cancer when eaten excessively.
But steak can be a lower-fat choice than prime rib. T-bone, porterhouse and tenderloin are all fairly lean cuts of steak - if […]

 February is not only the month for hearts to flutter because of love, but it’s also American Heart Month, a good time to start looking after our tickers so they can stay healthy for future Valentine Days.
These 28 tips - one for every day in February - from Creighton University’s Cardiac Center will help you […]

  When shopping you can take a look at the label and check out amount of calories, fat, sugar etc. You don’t usually find it on the bottle of wine, liquor or beer. Until the labels will be mandatory on all drinks maybe you’ll find this little guide helpful………
RED WINE
(5 ounces)
calories  102
carbs       22g
fat           0g
Tip:
Red wine […]

You can still improve your heart health by up to 90 percent by starting or increasing physical activity later in life, regardless of your age. 
Dr.  Dietrich Rothenbacher, a researcher at University of Heidelberg, says it’s never too late to get physical: “Changing from a sedentary to an active physical activity pattern, even if initiated at […]

 Despite what you may think, adopting a life of healthy eating won’t cost you an arm and a leg. In fact, medical problems related directly to excess weight are much more expensive. 
You really don’t have to spend big bucks to get the best nutrition. Try these tips from the American Dietetic Association to stretch your food […]

You decided to get healthier in 2007 but you feel that it is getting harder and harder? It is. We don’t have enough patience to wait for the results and often slip back to back habits.
How long does it take for a lifestyle change to become a routine?
three to six months a minimum

Our new behavior […]

 Many of us remember when we were kids, how wonderful that bowl of chicken soup tasted when we suffered our usual colds. Something magical, we thought, made us feel better.
Here’s a healthy version of chicken soup to warm your insides when the temperature outside dives. And you’ll probably are going to need it before winter […]

 1. Crunches will get rid of your belly fat. False.
You can’t pick and choose areas where you’d like to burn fat. In order to burn fat, you should create a workout that includes both cardiovascular and strength training elements. This will decrease your overall body fat content. Exercise to tone your muscles and to burn […]

  We know that exercise and healthy eating are keys to our weight management and general overall health. Now, a major health organization is issuing new recommendations to guide us in making wise lifestyle changes and eating choices - all to benefit our hearts.
The key message of the recommendations is to focus on long-term, permanent […]

 Many of us try to eat healthy, but we occasionally are so busy that we can’t help but stop by McDonald’s, Wendy’s or dozens of the other fast-food restaurants.
But you can squeeze fast-food offerings into your weight management plans as long as you keep in mind these keys: moderation, “occasional stops,” and wise choices.
Now, […]

 Is the urge for mindless eating all in your head?
Ever had the munchies even after you just ate? That’s when you’re about to enter the realm of mindless eating, somewhere you don’t want to go if you’re trying to lose weight and get healthy. From doctors at Cornell University’s medical school, here are eight ways […]

 The percentage of Americans who are dieting is at its lowest in at least 16 years even though a majority of adults say they would like to lose 20 pounds (9 kg), according to a study released on Wednesday.
Baby boomers are making their own dieting decisions rather than relying on medical advice, said Harry Balzer, […]

 Even after age 60, people can significantly reduce their risk of heart disease and diabetes by adopting healthier habits, a new study from the UK shows.
The present findings emphasize the benefits of lifestyle modification, including losing weight, increasing physical activity, stopping smoking, and avoiding a high-carbohydrate diet, in reducing the risk of the metabolic syndrome […]

  Would you rather get your fiber from something other than a powder mixed with your favorite liquid? Then searching for natural fiber sources may mean seeking out the “big bang for the buck.”
Studies from such leading health organizations as the Harvard School of Public Health and the University of Texas Southwestern Medical Center for […]

 The New Year is finally here  and you can use various methods to help you meet your resolution to shed weight. But some experts advise that a few approaches could spell failure from the get-go.
From a commentary by the Calorie Control Council, here are common pitfalls you may encounter on the road to weight loss […]

 Some of us wonder how we could possibly squeeze in any time for exercise and proper nutrition, given today’s lifestyles. But there are simple ways for all of us to stay active and eating well despite busy schedules.Here are 10 tips  culled from several websites to help you do just that.
•  Buy a big bottle […]

 Weight loss and healthy eating consistently remain among the top New Year’s resolutions, but do you  get discouraged easily when we start trying to drop the extra pounds?
If you indeed get disheartened in 2007, just remember that small changes like the following suggestions can deliver big results.
“When people hear the word ‘diet,’ they often think they are […]

 
Q: What are some nutritious snacks I can bring in the car for my kids as I drive them from one activity to another?
A: Think about fruits, vegetables and whole grains, since they provide the energy and nutrients your children need most. Fresh fruits like apples and bananas or small bags of grapes work well.
Fill […]

 In your New Year’s resolutions for 2007, how many of them involve your health? Any ones for healthy eating? Or keeping your blood pressure normal? Or cutting back on all that salt you use?
Try these 10 resolutions from the American Medical Association to raise your chances you’ll ring in 2008:
•  Avoid smoking - the leading […]

 
Following holiday indulgences, a popular New Year’s resolution every year is to lose weight and get in shape. Yet many of us don’t stick with our plans.
To help you start and maintain a fitness program in 2007 to reach your goals we offer the following tips:
•  Educate yourself. If one reads and understands that sedentary people have more […]

 Q: What are the most nutritious choices at a Mexican restaurant?
A: Avoid excessive saturated fat and calories by choosing grilled chicken, seafood and lean cuts of beef or pork. Choose chicken, seafood and vegetable fillings for tortillas rather than ground beef.
Although chicken fajitas may be cooked with some fat, ordering fajitas instead of chicken enchiladas, […]

 For many people, losing weight will become a high priority come New Year’s Day. Even now, 71 million Americans are trying to shed some pounds, the highest number in 15 years.
And they’re going to have some help in 2007, if these five trends predicted by the Calorie Control Council hold up:
•  Restaurants will serve more low-calorie and […]

 
•  Houston - Houstonian

Ironically, the top gym sits in what some polls call the country’s most out-of-shape city. The hotel’s 125,000-square-foot health club features 22 ellipticals, 16 treadmills, 14 upright bikes, eight step machines, 35 selectorized weight stations, 12 Hammer Strength free-weight machines. and a 25-yard outdoor lap pool.
•  Philadelphia - Park Hyatt at BellevueReceive complimentary […]

Some people, even some trainers are criticizing training on balance boards, Swiss ball, Bosu and other unstable apparatus. I’m in big favor of utilizing them. Why?
Balance equipment, used properly, is one of the most powerful pieces of training equipment. Balance boars, foam rollers, beam and other tools that trainers and therapists can effectively use to […]

1. As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
2. Ask for whole wheat bread for sandwiches.
3. In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
4. Ask for salad dressing to be […]

Q: Is it better to store fruit and vegetables in the refrigerator wrapped in plastic or unwrapped?
A: When produce loses moisture, it also loses nutrients. Wrapping fruits and vegetables in plastic wrap and storing them in crisper drawers is recommended because it helps retain moisture and keeps them fresh and crunchy.
However, too much moisture can […]

Sometimes you think you’re fat, sometimes you don’t. I can say that most of women see themselves more fat that they are. But, rather than relying on fluctuating feelings about your weight, why not have your body fat measured? Ask your Personal Trainer or Physician to measure your body fat.
You can check your BMI (Body […]

The Fourth of July, and summer fun are quickly approaching, so now’s the time to get in shape so we can look decent in swimsuits or in our shorts and tank tops.
We’ll bash golf balls to distant places, loll around the lake, bike in the heat of the day, murder tennis balls, spike the volleyball […]

Parents have a great opportunity to harness the natural energy children have and instill lifelong habits that will keep them active as they grow older. Regular exercise is as important for children as it is for adults because the problem of being overweight affects both groups.
Be Your Child’s Role Model — Or Any Child’s Role […]

Stay Hydrated
Make sure that you’ll drink a minimum of 8 glasses of water every day. You should drink even more if you workout and sweat a lot.
Do you feel tired and have a headache? That’s the sign that you might be dehydrated.
Do you drink coffee? Have for one cup of coffee two cups of water. […]

If you cut your calories intake too much, less than 1200 a day, you may slow down your metabolism and start decreasing your muscle mass. Don’t take your diet to an extreme. Focus on healthy choices and portion control. Choose whole foods such as produce, fresh meat, fish and whole grains. Focus on a healthy […]

Work out vigorously for 30 minutes five times a week. A 2005 study in the American Journal of Preventive Medicine found that activities such as running, biking, step aerobic and racewalking reduced the risk of depression by almost 50%, perhaps because they increased levels of serotonin (a mood-evelevating brain chemical). Feeling to tired to workout? […]

Men’s Fitness magazine defined 10 fattest cities for year 2006. Chicago is now America’s fattest city.
1. Chicago
2. Las Vegas
3. Los Angeles (LA was last year 21 fittest)
4. Dallas
5. Houston
6. Memphis, Tenn.
7. Long Beach, Calif.
8. El Paso, Texas
9. Kansas City, Mo.
10. Mesa, Ariz.
THE TOP 10 FITTEST […]

In a study appearing in the November/December 2005 edition of ACE Fitness Matters magazine, University of Wisconsin health-and-exercise researchers concluded that although Pilates participants feel as though they’re working hard from a muscular standpoint, they’re not achieving significant aerobic or calorie-burning benefits. Weight watchers looking to shed a few pounds will have to incorporate Pilates […]

Research by Eric B. Larson, MD, and colleagues published in the January 17 issue of Annals of Internal Medicine found that older adults who exercised at least three times per week were less likely to develop dementia than those who were less active.
Find out more in the article from IDEA

Think that you are saving some calories when grazing at the salad bar instead of grabbing a burger for lunch? Maybe you should think twice.
Here are some of the culprits to watch our for at your salad counter:
Dressings
Avoid French, Italian and Russian dressing, which contain approximately 65 calories per tablespoon. Don’t even think about that […]

You need carbohydrates for energy because it is a “food” for your brain. It can make you feel rotten and unhealthy if you cut out your carbs in the wrong way.
Like with fats, some carbohydrates are better than others.
Many popular low-carb diets recommend 20 grams of carbs or less. This is very low! This level […]

Not enough time to get into a gym? Try this 10 minutes Jump rope workout.
How long should be a jump rope?
Stay in the center of the rope and lift the handles. They should go up to your armpits, not higher.
How high to jump?
Jump just one or two inches off floor that’s enough to past the […]

It’s not only important to drink up but to make sure that you are drinking the right types of fluids during your workout.
Especially when you workout outside during hot temperatures the right choice of your beverage is important.
If you working out hard and also you want to replace what you loose in sweat (minerals), a […]

Approximately one-third of adolescents and 14 percent of adults (aged 20 to 49 years) in the U.S. have poor cardiorespiratory fitness, with an associated increased prevalence of cardiovascular disease risk factors such as higher total cholesterol and blood pressure levels, according to a study in the December 21 issue of JAMA.
Physical inactivity and poor cardiorespiratory […]

The results of a new study may motivate couch potatoes to get moving in the New Year. According to the study, people who are physically active live longer and spend more years free of diabetes than people who are inactive.
 

Researchers found that fat deposition is highly linked to a person’s health. Fat deposited in the hips and thighs, called also as “gynoid fat”, appears to be benign and metabolically inactive. On the other hand, fat around the internal organs of the abdomen (the trunk area) is called as “visceral fat” or “android fat”. This […]

I have to be honest; I took my workout really easy during Holidays. But I did exercise!
How about you? I hope you took at least some walk between all the eating and sitting around. I saw just a few of my clients in a gym around Christmas and New Year. You can see how “serious” […]

Athlete’s foot, the dreaded “fungus among us,” is a common bane of warm locker rooms at schools and fitness centers. UAB dermatologist Sarah M. Boyce, M.D., warns that the condition also occurs in cold weather, when feet may be swaddled in boots and heavy socks for longer hours.
“The treatment is straightforward, and over-the-counter or prescription […]

I saw President Bill Clinton on TV yesterday. He looks old to me. I was wondering why is that. Then I saw his body in T-shirt. He is slim but very flabby with wrinkled skin. I know he jogs every day that is very good for his cardio-vascular system and for burning calories. He […]

It might. Weight loss formula is simple. You have to expand more energy that you intake. That’s mean that you have to eat less calories that you burn. It might be also important where you take you calories.

Do you fly for longer than 2 hours? Pick an aisle seat. It’s better for your health. You should try to move every hour during a long flight. Sitting in one place for long periods may put you in a risk of clots blood. Every hour you should do some stretching. Move your joints in […]

When in Europe I love to go to some aerobic classes. I love the quality of the most instructors there. What I like on European instructors?
They teach class facing you. In that way it’s easier for the instructor to make an eye contact and to control student’s technique.
They know how to teach. Most of the […]

Finally I finish the whole article Your guide to Vitamina and Minerals. I add all fat soluble vitamins and important minerals. Put a few drops of olive oil into your every salat so you can use all the vitamins. Check out the nutrition section for this whole finished article.
(by Marcela Vanharova)

I wrote information about Vitamin C and Folic Acid today. You’ll find it in the Your Guide to Vitamins and Minerals article under the Nutrion category. Folic Acid may help you to fight cancer!

I added vitamins B2, B3, B6 and B12 into article Your guide to Vitamins and Minerals in Nutrition section. Check out in what food you can find it.

Do you work hard at the gym but still see no results? Getting not enough sleep my sabotage your workout effort. People who don’t get enough sleep have increased appetite for rich, high carbohydrates foods. Body craves sugar for the energy. So, switch your TV off and hit the bed. Try to sleep around 8 […]

How many colors do you have on your plate?
It’s all about color – blue/purple, green, white, yellow/orange, and red – the power of colorful fruits and vegetables will promote your good health. So when you’re grocery shopping, planning your meals or dining out, think color. For more info check www.5aday.gov and find out what color […]

Set up a small goals for yourself, like doing your cardio routine for 5 more minutes, lift a little bit heavier dumbells. You’ll reach your big goal ( like loosing 20 pounds) without frustration. Take it step by step like a baby.

The new MyPyramid Plan can help you choose the foods and amounts that are right for you. Visit www.foodpyramid.gov for more info.

Don’t lock your knees or elbows during any exercise. You’ll work your muscles harder and prevent joint injury. Keep every your motion under control.

Most of the people using less weight then they need to tone their bodies. I can see it every day in a gym. They are too easy on themselves. If you want to see results, you need to make it challenging. If you can easily make 12 or more repetitions the weight is too light […]

1 cup cereal…………………………………..Baseball
3 ounces meat………………………………..Bar of soap or deck of cards
3 ounces hamburger………………………….Medium mayonnaise-jar lid
1 ounce cheese……………………………….Thumb
1 teaspoon peanut butter……………………Thumbtip
1/2 cup cooked rice or pasta………………..1 cupcake liner