Contributing Writer

You may think of talking to yourself as something that only your wacky old neighbor down the street does. But the fact is, we talk to ourselves all day long, albeit mostly on a subconscious level. And studies have found that talking to yourself in a positive way can be a powerful motivator. It can even improve your performance during a workout.

Self-talk is the voice inside your head that reflects your views about the world, other people and yourself. Negative self-talk, such as “I’ll never lose the weight,” or “this workout is too hard,” can become a self-fulfilling prophecy. On the flip side, positive self-talk can give you the motivation to keep working towards your weight loss goals.

So how do you speak to yourself? Are you your own personal cheerleader, or a negative Nelly? Try monitoring your inner dialogue for a day. If your self-talk tends to skew towards the negative, you may need to adjust the way you speak to yourself.

So how do you do that?

1) Keep a log. Maintaining a log of your self-talk can help you to become aware of negative speak. Take note of situations throughout the day that trigger negative inner dialogue, what you say to yourself in these situations, how it made you feel, and whether or not it subsequently affected your performance.

2) Acknowledge the progress you’ve made. It’s easy to focus on the negative- parts of our body we’re unhappy with, or goals we have yet to achieve. But how often do you give yourself a pat on the back for a job well done? Remember that every positive lifestyle change, every workout, every nutritious meal is helping to build the foundation for a healthier you.

3) Learn how to overcome minor setbacks. We all experience them. But beating yourself up over missing a workout or overindulging at a party can dampen your motivation to get back on track. Instead, focus on what you can do better next time. For instance, rather than saying, “I’m so disappointed in myself for eating all those brownies,” try telling yourself, “next time I will limit myself to one small brownie so I can enjoy my favorite treat without undoing all my hard work.”

4) Practice makes perfect. To make a habit of speaking to yourself in a positive way, start every morning with a mental pep talk. Remember, those self-fulfilling prophecies work both ways. Telling yourself “I’m going to stick to my meal plan today,” or “today is the day I beat my record on the treadmill” will help you turn those intentions into reality.

There’s something about this time of year that makes us start thinking about New Year’s resolutions (maybe it was the extra helping of pie at Thanksgiving? or the buttery mashed potatoes with gravy?).

This year, I’m going to lose weight
I’m going to get fit
…I’m going to de-stress

Sound familiar?

Most of the resolutions we make are kaput before we even hit the gym. Why? Because they are based on our shortcomings.  Think about it: we want to fix our weight, stop skipping out on the gym, and stop letting work take over our personal lives.  All these "resolutions" are things that are "wrong" with us.

It's time to lose the negativity and gain some positive insight into how we set ourselves up for failure and what we can do to achieve the change we want.

Most of our resolutions revolve around the goals of losing weight, getting in shape and relieving stress. What can we do to stay on track?

LOSING WEIGHT
Candied yams and eggnog aside, indulging in the piece of chocolate here, the mochachino there helped us gain the weight gradually. But now, here you are in front of the mirror and asking “Who is this?” It will take time, but here are some pointers to help you slip back into that little black dress.

• Realistic Goals: Unrealistic ideas and goals are just simply unachievable and self-sabotaging.  Instead, set small resolves that are not goal oriented.  For example, commit to exercise 3-4 times each week and bring a well-balanced lunch to work rather than loosing 50 pounds.
  
  
• Conscious Decisions: Empty the pantry and stock it with fresh fruits and veggies, low-fat dips and nutritious whole foods. So if you just have to reach for something to fill you up on the run, at least it will be a healthy choice.
  
  
• Flexibility and Forgiveness: Be a little forgiving and flexible with yourself.  Don't beat yourself up if you ate a cookie instead of an apple. Understand how you set yourself up, let it go, and choose to make a better decision next time
  
  
• Love: Most importantly, love yourself.  We do so many things for other people and usually forget about the most important person - YOU!  Love who you are, love where you have been and love the process of where you are going.

GET FIT
Okay so you make the resolve to go to the gym before work to get fit.  That means getting up at least an hour earlier, gathering all necessary clothing and toiletries, driving to the gym, doing cardio until your eyes sweat, then getting to work, right?  Wrong.  Getting fit doesn’t mean loosing pounds of time.

• Time Management: Working out at home can spare you some minutes and doesn’t necessarily have to be costly. Home gym equipment can range in price points from the splurge of a treadmill to free weights, resistance bands and rebounder. Need some company? Throw in a fitness DVD or schedule a walk with a friend outside. Being in the fresh air can be meditative, refreshing, and can lift your spirits.
  
  
• Realistic Resolves: Commit to carrying healthy snacks rather than giving up all carbs or resolve to eat healthy all week and reward yourself with one meal out rather than never eating out again.
  
  
• Gentleness: There are going to be days where you can't go out for a walk or have to skip that cardio session - it's inevitable.  So, don't beat yourself up. Life happens; just observe and move forward.  You'll be that much better for it.

REDUCING STRESS
So the kids have to be picked up from soccer, the boss is expecting a report by tomorrow morning, your husband's attempt at fixing the kitchen sink became a call to the plumber, and on top of this your parents want to visit from out of town which means entertaining, cooking, and making sure they are comfortable.  Resolving to reduce stress on top of this is just making you stressed.  There isn't enough time in the day.

• Create a Single Theme: When you have one single theme that guides your actions and interactions then it becomes your way of life. You will feel more balanced and able to achieve more. So try saying, "My life is more peaceful, my body and mind are calmer and my relations are easier,” rather than “I am going to reduce stress.”
  
  
• Quick Fixes: Maybe you're in need of a quick fix, which we all deserve, so schedule just a little time for yourself to re-center with a massage, some meditation, a yoga class or just a few minutes to listen to your favorite music.
  
  
• Learn to say No: Don’t bite off more than you can chew, and learn to say no.

So if it's to change your figure, get healthier, or de-stress, focus on what you want and what you have rather than the negative.  Take one day at a time; you didn't get where you are overnight.  Remember - realistic small goals are the way to go and don't give in to the all-or-nothing thinking.  Also, try keeping a journal through these experiences.  It will help you express and process your feelings and stay motivated and conscious of your decisions and experiences. Now repeat after me: I resolve to be positive and I am on my way to achieving my goals! For more resolution inspiration, click here!

Before you start any diet or exercise program, be sure to consult your physician. Because among other things, there are medications and other conditions that may impact your weight or ability to exercise.

Here are some suggested questions to ask your Doctor or Dietitian before starting a weight loss and exercise program.

• Am I overweight?
• What should my target weight and BMI (Body Mass Index) be?
• Is my weight affecting my health?
• Do you recommend that I see a specialist to rule out any medical conditions that could be responsible for my excess weight?
• Is it safe for me to exercise?
• Are there any types of physical activity that I should avoid?
• Are there any types of foods should I avoid?
• What type of foods should I try to incorporate into my diet?
• Do you recommend that I meet with a Registered Dietitian to improve my diet?
• Am I taking any medications or do I have any health conditions that would prevent me from taking dietary supplements to support my weight loss program?
• Is there any reason I should limit my caffeine intake or should I try to stay below a certain amount of caffeine per day?

For those with current medical conditions or who are any taking medications, ask your doctor:

• Is it safe for me to lose weight?
• Will weight loss improve my current medical conditions?
• Does the medical condition interfere with weight loss?
• Will any medications I am currently taking prevent weight loss?
• Are any of my current medications contributing to weight gain?
• Will weight loss alter my medication dosage?
• What kind and how much exercise is recommended?
• Is it ok for me to take dietary supplements to support weight loss?

Did you know that by encouraging your child’s physical fitness you are also encouraging their mental fitness? Research has shown that the amount of physical activity a child gets has a direct impact on how well he or she does in school. And according to past US Secretary of Education, Roderick Paige, “Healthy bodies and healthy minds go hand-in-hand. Parents can play a vital role in their child’s academic achievement by keeping them stimulated during the summer to exercise their bodies and challenge their minds.”

A California Department of Education study of students’ test scores and fitness levels found a definite link between physical fitness and academic accomplishment. The researchers found that students who are physically fit are more likely to perform well in their classes. And according to the study, it’s not just about being the star football or volleyball player; students who achieved the minimum fitness requirements showed the greatest improvement in terms of academic achievement. Physical fitness levels seemed to be even more significant for girls – for girls, the higher the fitness level, the higher the academic achievement.

How It Works

Believe it or not, exercise actually stimulates the brain’s nerve cells and causes them to multiply. It also strengthens them, increasing their ability to resist damage and disease. In other words, when you’re exercising, you’re not just getting your body in shape, you’re getting your brain in shape!

Exercise increases the circulation of oxygen and nutrients throughout your body. With an increase in oxygenated blood flow, your brain and other organs operate more efficiently and you feel better and think more clearly. Now doesn’t that make you want to jump up and get the whole family moving?

Exercise is Essential for Growing Minds

There’s a reason all that running around your kids do in school is called “Physical Education.” For one thing, children need a physical outlet for all that energy they have stored up inside. If they spend all their time sitting in front of the teacher in school and then go home to sit in front of the TV, their bodies will soon get used to that kind of immobility and they won’t find physical activities appealing.

Physical activity does more for young children than prevent unhealthy childhood weight gain (although that is certainly an important benefit). The truth is, movement is the most simple and essential key to a child’s growth and development. Young children develop many skills simply through learning to move in their environment. Being physically active helps children develop emotionally and socially and, as we’ve established earlier, it actually helps their brains grow. So when you take your child to the park to play on the jungle gym, you should be proud of yourself- you’re not only contributing to your child’s health, you’re also helping his or her brain develop!

Get Your Brain in Shape at Any Age

Exercise benefits everybody- from your 6-month-old baby to your 80-year-old great aunt Ida. Remember how exercise helps your brain stay strong and healthy? It’s really never too late to start an exercise program. Researchers have found that people aged 65 and older have better memory retention. Not to mention the fact that they feel better and have more energy. Think of this as a great excuse to plan something that allows the whole family to be physically active together!

All of us experience stress at some time in our lives. And while stress can be a natural reaction to many of life’s challenges, prolonged periods of stress can impact your health and in some cases have serious consequences.

Physical Impact
Studies have shown that the longer people suffer from work or interpersonal stress, the greater the chances of catching a cold or falling prey to other ailments. Research results also tell us that men who are highly stressed are more likely to have heart attacks or strokes.

Emotional Impact
And of course there is the toll on your personal relationships. Conflict can easily ensue as stress mounts. The risk of alienation becomes significant and can further exacerbate your stress.

Everyday, Ongoing Stress
A 1998 study by Carnegie Mellon psychologist Sheldon Cohen discovered that it’s not the big incidents like a death in the family or the loss of a job that cause the most stress. It’s the small, constant, everyday conflicts that increase the possibility of stress-related illness by 3 to 5 times.

Small Steps
You can reduce your stress level by taking a few small steps that will add up over time.

Get More Rest
Thousands of car accidents each year are caused by lack of sleep. On the other hand, a Rhode Island study demonstrated that students who got 35 more minutes of sleep than their peers, earned better grades. Adults need 8 to 10 hours of sleep per night despite the fact that most of us only get about 6.7 hours.

One of the best ways to add sleep time is to go to bed earlier at night by about 10 to 15 minutes. Increase the time gradually by starting 5 minutes earlier at first and then adding another 5 minutes a week later and so on.

Do One Thing at a Time
Multi-tasking can be overrated. The more we try to squeeze in, the more frustrated we can become with unfinished business, the more mistakes we make and the less we really listen to each other. We’re so bound up in getting everything done that we lose sight of what’s important and rush down the path to burn out.

The best way to reduce stress and restore balance is to prioritize. Review what’s most important to you and put your physical and emotional energy into those activities. The rest will fall into place and in some cases, even fall off your list.

If quality time with your children ranks as a high priority, let your task list languish. The world will not crumble if you don’t make the bed today or get the vacuuming done. On the other hand you may have a great sense of satisfaction after an afternoon with your kids.

Are you stressed by a crowded work agenda? You might discover that reworking the schedule with your supervisor not only reduces your stress levels, but also improves the quality of your work.

Exercise
Daily physical activity is the elixir of life. It reduces stress and helps us to sleep better. Exercise increases our energy and stamina while improving our self-esteem and outlook on life.

The National Institutes of Health recommend at least 30 minutes of activity each day. Note the key word “activity”. Just three 10-minute sessions of moderate activity a day will give you the same benefits as a 30-minute workout.

That means that taking the stairs instead of the elevator, parking at the farthest point from your destination or dancing around the house all count towards stress reducing activity.
Whether you take the dog for a run, roller skate or mow the lawn, make sure you fit a total of 30 minutes exercise into each day. You’ll feel so much better.

Take Care of You
De-stress by reading a book, taking a walk, practicing deep breathing or by enjoying a warm bubble bath. Setting aside a little time each day for yourself can ease feelings of frustration, fatigue and stress. You’ll feel re-energized in as little as 15 minutes. But remember, there’s no need to rush it.

Like this article? Why not join a Challenge to start reducing stress now!

Not every child yearns to join the neighborhood Little League or soccer team. And even though you may see your dreams of sitting in the bleachers, cheering your child on while they hit a home run or score a goal drifting away, it’s not a good idea to push your kids into playing sports if it’s just not their thing. But don’t give up hope! There are lots of other ways to get your kids up and moving and you can play an important role in making that happen.

A study in the American Journal of Public Health found that kids are 400 – 500% more likely to engage in active play if they have an appealing place to play in and are supervised by adults. You see? They do still need you after all! Consider this a wonderful opportunity to spend some quality time with your family while getting the exercise that’s essential to your whole family’s health and well-being.

Keep Them Guessing

Adults 18 and over should do some form of physical activity for at least 30 minutes a day, five days a week. Children should be engaging in even more physical activity- at least 60 minutes a day, five days a week. This is where you come in. And the key to getting your kids to exercise is to keep them guessing, which means keep changing things around on them and don’t do the same thing too many times in a row. (This is different, of course, for younger children. Toddlers are perfectly happy dancing to the Hokey Pokey over and over and over…)

You might want to start by asking your kids what they do like to do. We’ve already established that they don’t like sports, but there’s got to be something they like to do. Find out what they enjoy and go with it. In the summer, you can enroll them in swimming classes at your local public pool or health club. Many college campuses also offer children’s swim classes, sometimes year-round. Studying a martial art, like tae kwon do, is a great way for kids to work on assertiveness and safety, while getting fit. Maybe your child has a gift for clowning around. Ask your child if they’d like to go to clown school. Many gymnasiums that offer gymnastics and trapeze classes also offer clown classes, which usually involve juggling, tumbling and acrobatics.

There are even lots of options for exercise at home. Throwing a Frisbee around, if you’ve got a back yard, is a great way to get some exercise. Break out the aerobics videos or find some other fitness videos that the boys may find more appealing. And when in doubt, try putting on some music, turning up the volume, and dancing until you drop. Don’t be afraid to be silly and don’t forget to have fun!

A Little Inspiration Goes a Long Way

Just because your kids don’t like playing sports, it doesn’t necessarily mean they won’t like watching sporting events. Try taking them to a game, match or competition. It might just inspire them to try it themselves.

Pick out a few books or magazines dedicated to sports you think your child might really like and read them together. Maybe there’s an outdoor activity magazine that might appeal to them. A surprise gift subscription might prove very rewarding if it inspires your child to get up and go check out the world beyond their room and TV.

Top 10 Tips to Keep Them Moving

• Take a walk together with a special destination in mind. Walk to the park for a picnic, walk across town to the movies, or maybe take a hike out to a lake or pool for a swim.
• Don’t forget to pack healthy, yummy snacks and water for your outing. Some fresh or dried fruit, a couple bottles of water, maybe a few cheese sticks- you’re good to go!
• If you’re lucky enough to live in an area with bike paths or smaller roads, try going on a bicycle-powered adventure. Lots of bike stores rent bikes as well, so if you’re bikeless, don’t give up! Try one for a day and see how you like it.
• Stairs are your friend. Hold a stair-climbing competition with your kids and see who can climb the fastest and who can climb the longest.
• Create your own at-home triathlon. Come up with three physical activities to do around the house and award prizes to those who accomplish them all in record time. Then see who can break those records.
• Visit an arcade but avoid the video games, instead, challenge your kids to a marathon of air hockey, skeeball and pool. See who winds up with the best combined score.
• Spend some time on the miniature golf course.
• In the summer, try swimming in a pool. If your kids don’t like doing laps try some fun pool games. If they don’t enjoy being in the water give gardening a try.
• In the winter, try sledding, ice-skating and of course, a vigorous snowball fight.
• When in doubt, add a few friends to the mix.

The path to developing and maintaining an exercise regime is paved with good intentions. Maybe you’ve tried going to a gym but just couldn’t find the time or the money or the gumption to get out there and get some exercise. Maybe you don’t live near a gym. Whatever the reason, the truth is that you really don’t need to leave your home to get a good workout. And with a home workout routine, you can get into getting fit any time that’s convenient for you.

If you’ve made the decision to get in shape but you haven’t had any exercise in a while, starting out with a simple workout at home is a great way to get back into the swing of things. Take it slow and don’t lose faith- a little exercise goes a long way and once you find something you enjoy doing, you’ll be surprised at how good you feel.

Choosing to get your body moving is one of the most important and proactive choices you can make for your own health and well-being. Getting regular exercise can help you look your best. It can also do a few wonderful things for your insides: Exercise helps reduce the risk of heart disease, type 2 diabetes and osteoporosis; it alleviates stress, and can actually help you live a longer and more energetic life.

You’ve Got Options

Today there are more home workout options available than ever before. That means you can try a variety of approaches, programs and activities before choosing one that is effective and fun. And if you get bored, you can always try something different. In addition to the time factor, boredom is one of the most common reasons people give up on an exercise routine. Focus on fun and you may just find yourself getting fit!

Exercise On Demand

Video on demand (VOD) has really changed the way we watch TV. If you have digital cable, your television can be your very own virtual personal trainer. Channels like FitTV and Exercise TV allow you to pick and choose from a huge selection of workouts. And they’re all accessible with a simple click of your remote, so you’ve got lots of choices and no schedules to stick to. Pilates at two in the morning? Or maybe a little cardio workout at noon is more your style. It’s all up to you.

If you have digital cable service, click the “menu” button on your remote to see if these services are offered in your area. You can also try calling your cable company or visiting their web site.

It’s as Easy as 1… 2… DVD

If there’s a fitness style or activity that appeals to you, most likely there’s a video to go with it. The nice thing about working out with a video is that it gives you the sense of having a team or partner and there’s often the distraction of lush scenery and a pleasant soundtrack. The added bonus is that there’s no need to sit down and read an instruction manual before picking up a new technique, and you can use it any time. DVDs can be found at many local bookstores, music stores, larger chain stores that sell electronics, and online. Looking for some simple weight training programs? Got it! Interested in learning about the practice of Ashtanga yoga? Check! Or maybe you’re looking for a fit pregnancy video. In any case, you’ll find everything from tai chi, Pilates and aikido, to kickboxing, aerobics… even belly dancing!

Before you buy that workout video:

• Think about what you’d really like to do. What are you good at? What are your fitness goals?
• Think about your fitness level. Before you buy a video, check out the details on the cover and see if it matches your fitness goals and offers a workout you can do safely and comfortably.
• Ask friends and family for recommendations. Someone may even be able to loan you a few videos before you invest in your own.
• Visit or call your local library and ask if they have any workout videos.

Get Hip to the Download

If you’ve got a video-capable MP3 player, you’re good to go. Now you can download workout programs and watch them on your iPod, anywhere, anytime. This pretty much foils any excuse for not working out that you can possibly come up with. But it can also make your workouts more fun and more effective. Unlike watching a workout video on your TV or computer, your MP3 player is portable and easy to access even if you’re in the middle of a set of crunches. The added bonus that comes with these workouts is that you can combine the workout instructions and visuals with your very own music. And if your MP3 player doesn’t have video, you can still download the audio versions of many of these workouts.

Downloadable workouts currently include:

• iTrain
• GYMp3
• Men’s Health (an application for Apple®* iPhones with pre-loaded workouts)
• Pump One’s Pumped for Life Fitness Trainer for iPod
• PodFitness
• iAmplify®**
• Cardio Coach
• Marina’s Audio Workout Center

Getting Serious with Home Fitness Equipment

If you’re serious about starting a new workout regime and you’re thinking about investing in some exercise equipment, look before you leap. That means that before you buy anything, you should think about what you really enjoy doing. A treadmill is fine if you love to run indoors, but what if you hate running? Maybe you’d be happier with an exercise ball and some free weights. Not everyone needs a big, state-of-the-art home fitness center. What will you really use regularly?

If you happen to know someone who enjoys the same kinds of exercise activities, ask them about the equipment they use. Another good resource is Consumer Reports; check their web site for reviews of fitness equipment if you’re thinking of buying something more elaborate than a few resistance bands and a yoga mat. And keep in mind that anything that sounds too good to be true probably is. A workout is called a workout for a reason. Nothing is going to magically whip you into shape; you do have to do some work. The trick is to find something you love doing.

Another important factor is space and how much you do or don’t have. Be realistic: Is that stair climber going to take over the whole bedroom and wind up being used as a clothes rack? This is also a good time to think about cost. Exercise equipment can be pricey and many highly effective workouts can be achieved without the aid of any kind of fancy machinery. But if you are certain that you must have that elliptical trainer, try finding a used one in your local classified ads.

Home Doesn’t Have to Mean Alone

So you enjoy working out from home but you wish you had someone to share your adventure? Ask a friend to come over and join you. Ask your spouse or partner to join in and get fit too. Got a competitive brother or sister? Ask them to see if they can match your workout!

And if that doesn’t work for you, there are also a wide variety of online personal trainer programs available, and many of them are quite reasonably priced.

Just Get Moving

If you’re up and moving on your feet, you’re getting some exercise. Try dancing with your baby, partner or spouse. Just put on your favorite music and go! Got stairs? You’ve got a workout.

*Apple® is a registered trademark of Apple, Inc.
**iAmplify® is a registered trademark of iAmplify, LLC.

Mention of specific companies or brand names does not imply any affiliation, connection, association, sponsorship, or endorsement between such company and this material or Twinlab, including its affiliates, and further, nothing should be construed as implying that this material or the goods of Twinlab originate with or have the sponsorship or approval of such company.

Everyone talks about calorie counting and cutting calories, but do most of us really understand what a calorie is and what it can do? If calories confound you, you’re not alone. Simply put, calories are units used to measure energy. If you want to get technical, calories represent the amount of heat (energy) required to raise the temperature of a gram of water by one degree Celsius. When we’re talking about food, calories usually refer to the amount of energy your body receives from eating a particular kind of food.

And energy is really what it’s all about, not calories. Calories simply represent the amount of energy provided by a food item, be it hamburger, hot dog, salad or sushi. Our bodies need energy to do everything from running, to picking up the phone, even sitting in front of the TV requires energy. When you run out of energy, you know.

Less Isn’t Always More: Why You Need Calories

The most important thing to remember is that calories are not the bad guys here. You actually need calories. Without them, you wouldn’t even be able to pick up an ice cream cone and take a lick. Calories supply you with the energy your body needs in order to function properly; your heart wouldn’t be beating without the energy you get from the foods you eat.

Your body gets energy from the foods you eat by metabolizing the foods’ components. Metabolism is a process in which enzymes (proteins that speed up chemical reactions) break down carbohydrates, fats and proteins and send them through your bloodstream to your cells.

As you may know, your body needs a certain amount of calories per day in order to work. 2,000 calories per day is a very rough estimate of how many calories an average person needs. Your individual caloric requirements may be above or below this amount. When figuring your daily caloric needs, be sure to consider your gender, age, height, weight, and activity level. For a quick (and simplified) calorie calculation, visit the American Cancer Society’s calorie calculator at http://www.cancer.org/docroot/PED/content/PED_6_1x_Calorie_Calculator.asp.

Lifelong Calorie Smarts

If you increase your physical activity level, you’re also increasing your metabolic rate, which means that your body uses up its fuel (“burns” calories) faster. When you’re working out, your metabolism speeds up and it stays elevated for up to two hours after you’ve stopped exercising. Your body is using up more calories! If you are trying to gain weight, this means that you need to increase the number of calories you consume every day and if you are trying to lose weight, it means you are on the right track!

The truth is, if you want to lose weight (or gain weight) all you have to do is adjust your caloric intake accordingly. If you’ve figured that to maintain your weight you need to eat 2,500 calories a day and you’d like to lose a few pounds, you need to reduce the number of calories you take in daily. (Easier said than done, right?)

Yes, you can eat all of those calories in ice cream and still lose weight, but it’s not really good for you and it would make for a very challenging diet because you’d be hungry all the time. Why? Because ice cream would take up a lot of your daily allotment of calories very quickly. You would not be eating three meals a day.

It’s true that we actually do need a certain amount of fat. We need a small amount of fat in our bodies to be able to absorb vitamins. But we also need a lot of other nutrients to keep our bodies feeling and looking good. And excess fat can lead to a whole host of other problems. It’s really preferable to keep your fat intake to 25% of your daily calories.

To maintain a healthy weight, find your recommended caloric intake for your target weight and choose a nutritional plan that you can live with. Don’t starve yourself and try not to follow any fad diets that require you to eat nothing but bananas for two weeks. Variety is the spice of life and this is particularly true when it comes to food. If you can develop a healthy eating plan in which you eat a well-balanced diet, including a variety of healthy foods like fruits, vegetables, whole grains and lean meats, you will also be able to enjoy a piece of cake or an ice cream cone without feeling guilty. It’s all about balance.

You already know that exercise is good for you. But did you know that even just five minutes a day of increased activity gets you started on the road to looking and feeling better?

It Doesn’t Take Much

So many of us think we have to do a lot and so we don’t bother at all. But it really doesn’t take that much and little efforts throughout the day can add up quickly and help get you on track to a new healthy lifestyle. Take the stairs instead of the elevator, park at the far end of the lot, dance around the house while dusting and you’ll start to see an improvement. If you work in an office, get up and visit your colleagues instead of reaching for the phone. If you take the bus, get off a few stops before your destination and walk the rest of the way.

Several research studies have shown that exercising in 10 or 15-minute intervals throughout your day is as effective as exercising for an hour. And if you just exercise in 10-minute increments three times a day, you could reduce your risk for cardiovascular disease.

Better yet, only twenty minutes of continuous aerobic activity three days per week is what you need to lose weight.

Start Slow and Steady

So how do you get started? The answer is slowly and steadily, particularly if you’ve been sedentary in the past. A gradual start will help you to reduce the risk of injury and keep you from getting discouraged.

It’s a good idea to talk to your doctor first if you are middle aged or older, have a heart condition or other medical conditions that require special attention. Also, if you start to feel aches or pains make sure to rest and take plenty of breaks. It’s not unusual for your muscles to feel sore or to ache after exercise if you are just beginning or have not exercised for awhile. If the aches continue or you feel any consistent pain, make sure to check with your doctor.

Match your Fitness Goal to your Exercise Program

• Aerobics – for stamina, endurance and weight loss
• Strength training – for stronger muscles and bones and a youthful body shape
• Stretching – for flexibility and to reduce arthritis and back pain

Set Realistic Goals
Don’t set goals that are too high and possibly unattainable during the beginning of a new exercise routine. Set small, realistic goals in the early stages. For example, if you’re just starting a new walking routine, aim to increase the distance you walk from 10 minutes to 15 minutes a day, three times a week. As your fitness level increases then slowly increase your goals. By setting realistic goals that you can achieve you’ll feel good about your progress and you’ll be encouraged to continue.

Have Fun
You’re much more likely to stick with an activity you like or want to do. It may take a few tries to figure out which activity you like best, but don’t be afraid to switch around until you find the one that’s right for you. From walking and jogging to tennis and golfing or even yoga and pilates -- there’s a variety of exercises and sporting activities to choose from -- so try a few and find out which ones you enjoy. If you’re having fun you’ll be more likely to stick with it.

Keep Track
Have you noticed that you’re walking further in the same amount of time or not feeling as winded after climbing the stairs? Keeping track is a great way to evaluate your progress and gain a sense of accomplishment. It can also be useful in helping you decide when to increase your exercise routine.

Rewards are in Order
When you achieve a goal treat yourself to a low-fat frozen yogurt or buy yourself a new t-shirt, baseball cap or tennis racket.

Share
It’s often more fun to share an activity with a friend and you’ll find that you keep each other dedicated and on track.

Have an Alternative Plan
If your exercise agenda is focused on outdoor activities like walking, swimming or bicycling you’ll want to have an alternative for inclement weather. Walk or jog around an indoor mall or grab an exercise video.

Spice it Up
Include variety in your workouts. You’re much less likely to become bored if you mix it up a bit. Include the three basic forms of exercise in your fitness program: aerobics, strength training, and stretching. Or if you prefer, alternate your activities, basketball one day, stacking wood another and yoga on the third day.

Stick with It
Try and think of your new exercise routine as a lifestyle change and incorporate it into your daily activities. Try to avoid thinking about exercise as a chore or task. If you miss a day or two don’t sweat it. Just start up again when you can.

You have to exercise regularly for your fitness to improve. But you don’t have to sweat it out at the gym for an hour or jog 10 miles a day (unless you want to).

Thirty minutes a day is all that is required to see improvement and you’ll enjoy the same benefits if you find it easier to fit two 15 minute or three 10 minute sessions into your day.

If you feel ready to progress, increase either the time you spend or the intensity of your effort by about 10 percent per week. You’ll be feeling healthier and happier in no time!

If you want to get fit fast, bicycling may be the best sport for you. Its intense cardiovascular workout will whip your body into great shape in no time. It’s also easy to learn, with most of us developing this simple skill years ago during our childhood. Bicycling is also a great way to get outdoors and see the sights in your neighborhood or in a nearby area. The intensity of your workout can be modified by changing your riding environment--if you want an easier and slow-paced workout try riding in a flat and even area; if it’s a fast-paced and intense workout that you crave, try riding in areas will hills and curves.

Getting Started
Obviously, to be able to go biking you first need a bike. If you don’t own one, you can easily rent one from a bike shop. For those who haven’t ridden a bike in awhile and want a little practice, using a stationary bike can help rebuild confidence without the worry of pedestrians and traffic on the road. Novices can ask a friend to teach them how to ride or take a clinic at a local bike shop. You should learn the rules of the road – like how to signal when making a turn and who gets the right of way – before hitting the streets.

Sitting on a bike for a long period of time can make you sore so you may want to invest in a padded seat or padded biking shorts. Also, if you lean too far forward on your seat, you may damage nerves and blood vessels in the genital area, which can lead to sexual dysfunction, especially in men. If you experience tingling or groin pain, stop biking and consult your doctor.

Body Benefits
In addition to being a great cardiovascular workout that burns a lot of calories, biking also builds endurance and muscle strength, particularly in your calves, glutes, hamstrings, and quadriceps. Because it is a low-impact sport that is gentle on your joints, you can ride often without a high risk of repetitive-use injury.

Warming Up and Cooling Down
At the beginning of your ride, go for about five to 10 minutes at an easy pace. This will warm your muscles and allow your heart rate to increase gradually. At the end of your ride, you should also bike for five to 10-minutes at an easy pace to let your heart rate decrease slowly.

Be sure to stretch your calves, glutes, hamstrings, quadriceps, and upper and lower back before you start to bike and again after cooling down to avoid injury and soreness.