Treat Your Body to a Healthy Diet, Always

Quit eating junk food and high-fat fast food. Your heart, brain, and overall health are harmed by foods high in saturated fats, salt, and cholesterol. There's no getting around it. You've got to replace them with healthy foods: lots of fruits, vegetables, fish, nuts, olive oil -- what we call the Mediterranean diet.

Focus on Change!

 

If you focus on results, you will never change. If you focus on change, you will get results.

Eat Your Veggies

Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health - including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.

Today's Fitness Tip

Cartwheels are a more fuel efficient way to travel. Be active today, park further away from your work building and take the stairs instead of the elevator. Remember those extra steps will add up at the end of the day.

Cardiovascular Exercise Intervals

Perform cardiovascular exercise involving intervals. For example, if you normally walk on the treadmill for 30 minutes at a speed of 3.0 then today we want you to try to walk for 3 minutes at 3.0 then jog for 1 minute at 5.5. Repeat this cycle until you have completed a total of 30 minutes.

Make Your Goals Attainable

Time flies when you are achieving your goals! Make your goals attainable. It will help to keep you motivated when each and every week you are reaching the goals that you have set for yourself. For example, make it a goal to lose 2 lbs. next week. You have the confidence to achieve anything that you set your mind towards.

You Can Do It!

"Self-confidence and a belief in yourself is a must. To instill confidence in others, you first must have confidence in yourself."
You are able to accomplish the goals you have set for yourself. It starts with having the confidence that YOU can and will do it!

Stay Focused

Control your thoughts today and stray away from the 'treats'. If you start to crave something that you know you shouldn't be eating this week, then no matter where you are, stand up and perform 30 body-weight squats. Replace those tempting thoughts with exercise.

Fitness Tip

Find one piece of equipment today in the gym that you have never tried. Don't get caught up in doing the same exercises week in and week out. Make sure you are constantly changing your routine in order to keep your body guessing on what is coming next.

Fitness starts in your head. You must choose to eat clean, exercise regularly, and treat your body with respect.

Learn to be happy with the body you have while pursuing the body you want with everything you have.

Are you a female in your forties or fifties? You may be finding it hard to keep extra pounds off. This is often due to lowering hormone levels and the natural aging process. During these years women often lose muscle and gain fat, mainly in the belly area. Lifestyle factors come into play, too: Menopausal women tend to be less active and eat more calories than they need.