Consider the following:

1. Exercise costs nothing!

Isn’t that great? Something in today’s world that costs you nothing out of pocket. You don’t need special clothes or shoes to begin exercising. All you need to do is get up off the couch, or out of the recliner, and move. Dance, walk in place, or do jumping jacks…it’s that simple. Once you “jump start” your system with movement, you will feel greater amounts of energy flowing through your body. Companies bombard us with advertisements for expensive energy drinks and supplements, yet you don’t need to purchase those with your hard earned money. Get the same effect for FREE, by simply moving your body.

2. Exercise resets the mind!

Do you know how many times I have heard my middle-aged women friends say, “I’m not an exerciser?” Too many! What these women don’t know is that you don’t have to participate in team sports or be able to swim great lengths or even know how to golf to think of yourself as someone who exercises. Here’s a great example: my pastor and his wife began square dancing several years ago. In that time, they have lost weight, they have gained many friends, and they smile A LOT more. They have joined the ranks of those who have reset their minds to believe exercise encompasses lots of activities, including those that people deem as fun. So, get moving in any way that gives you joy, and reset your confidence level so that you think of yourself as one who exercises.

3. Exercise can decrease pain!

Have you ever been so sick you had to stay in bed for several days, only to be stiff when you finally recovered? Well, if you tend to sit or lay in bed too long, even when not ill, your body can actually become achy. My friend, a contractor, knows when he has worked too long on his computer, because his lower back will begin hurting. That’s his signal to get back out in the field and do physical labor. Even people who suffer from painful arthritis can benefit from movement. (For those with arthritis reading this article, make sure you check out the Arthritis Foundation website. Currently, they have an article concerning how Tai Chi can reduce back pain).

Convinced that exercise just may be your path to increased happiness? I hope so. It’s free, it helps to reset your mind by giving you increased confidence, and it can actually decrease pain. Exercise is not a magic happy pill, but it is pretty darn close.

1.  Every person CAN exercise.

No matter your physical limitations, every person can exercise in some manner.  Here’s an example.  For several years I worked with senior citizens in assisted living centers and in nursing homes.  These residents enjoyed learning ways they could become stronger, even as they approached the final years of their lives. We laughed together as we did seated leg raises, and we shared stories while we lifted 2 lb weights.  My point?  The people in these programs embraced the idea that change can happen, even if confined to a wheel chair.  Approach your exercise program for 2012 with the same can-do attitude as these seniors, and you will work towards accomplishing your goal.

2.  Exercise IS good for you.

Sure, you’ve heard all the hype – humans were meant to move, and the more we do, the greater our chances for living long, healthy lives.  Take my cousin’s husband for instance…he began to run religiously over the course of the last decade, and he is in the best shape of his life at 46 years old!  He even completed a lengthy race that is known for being all up hill.  My husband also exercises every day, making it a point to work out on his lunch hour.  What both of these men know, exercise helps the body to stay strong, the mind to stay agile, and the heart to keep beating for a long time.

3.  Our moods DO improve because of exercise.

It can’t be denied; exercise chases away the blues.  Studies have shown that a regular exercise program can positively affect a person’s outlook on life, and what could be better than seeing life as the glass half full instead of the glass half empty?  If you think about it, have you ever seen a depressed person leading exercise classes?  Think of Denise Austin’s huge smile. So, begin your exercise program with the understanding that your mood will improve through regular and vigorous movement.

4.  Everyone DOES have setbacks.

Did you know that every athlete has setbacks?  There are times when injuries, surgeries, or even life events stop people from exercising; however, the key is to start again.  Just because you missed a day in your new routine, don’t throw in the towel.  Sticking to your plan will pay off in the long run.  I know you’ve all heard the story of the tortoise and the hare.  The tortoise moved slowly, but he kept going, his eyes on the prize; in essence, he won because of his focus, and his determination to reach his goal.  Be like the tortoise, and view your goal as something you will keep trying to accomplish.

What you have failed to realize – it is possible to exercise in bed. Of course, I’m not talking about a cardio workout. I’m talking about low impact movements that can easily be done while on your comfortable mattress. While I don’t recommend exercising in bed be your only workout, it won’t hurt to try these movements once in a while to keep your physical fitness routine fresh.

After you have been awake for several minutes, remove the covers.  You can begin warming up your muscles by pretending to pedal a bicycle while lying on your back. Keep at it for a minute or so. Next, you can invigorate your arms. While still on your back, thrust both fists towards the ceiling then bring both arms down towards your legs. Continue the motion of your arms back and forth, between pointing to the ceiling and resting on your legs, until you feel the circulation increase.

An exercise that naturally follows these two is the pelvic lift. Place both arms at your side, palms down. Bring your feet up towards your buttocks so that your legs are bent at a 45 degree angle. Raise your pelvis off the bed several inches until you feel your abs tighten. If you can, complete three sets of 10.

Now, turn on your left side, both legs on top of each other. Slowly lift your right leg towards the ceiling, being careful not to point your toe. Bring the leg up as far as you can, without twisting your body forward. Hold for a few seconds then lower the leg slowly back to the starting position. The key with this exercise – do the movements deliberately. Strive for two sets of 10. You will need to turn over on your right side and do the same amount of lifts with your left leg.

Depending on the condition of your back muscles, it is possible to do ab crunches while in bed. I usually cross my arms over my chest and complete two sets of 20 crunches with my knees bent. (Make sure to remove the pillow before doing this move).

Finally, you can position yourself in the middle of the mattress and work to make your bed while you are still in it. This may seem silly, but the stretching involved in smoothing the sheets and blankets in this manner then slipping out from the bed without messing it up works muscles too.

So, next time you really want to pass on your early morning gym visit, maybe try doing the above exercises. Once in a great while, doing so can be a fun addition to your routine.

According to event information, “Each year over 4,000 people climb to the top of John Hancock Center to raise funds for lung disease research, advocacy and education. In 2011 over 2,500 participants indicated they or someone they know has been touched by a form of lung disease. Participants choose from two climbing categories–full climb (94 floors) or half climb (52 floors).”

Can you imagine climbing that many flights of stairs – let alone doing so at a fast pace? As you know, participants in this event, and others like it across the nation, need to be in good physical shape.

Maybe I can’t convince you to climb to the top of a sky scraper, but I might be able to sway you into thinking that stair climbing is a beneficial form of exercise.

If you want to increase the muscle strength in your legs, particularly in your quads and calves, you will want to give stair climbing a try. In addition to giving you toned legs, this work out will improve your cardiovascular health, and you will burn a lot of calories.

Livestrong.com states that, “Taking the stairs instead of the elevator helps you increase your overall activity, contributing to a higher daily calorie burn. For example, a 150-lb. person will burn about 544 calories just walking up stairs for an hour, according to CaloriesPerHour.com. The sport of stair climbing, which involves running up stairs, burns nearly twice as many calories as such sports as volleyball and baseball, according to StairClimbingSport.com.”

Along with helping you to increase your level of physical fitness (and maybe even lose some weight), stair climbing is great because it is free. You don’t have to pay for a gym membership to climbs stairs, and you don’t need any special equipment. In addition, if you live in the northern part of the United States, where it can be bitterly cold in the winter, stair wells offer warm places to continue a healthy regimen of exercise.

Even if you don’t work in an office building with several flights of stairs, you should be able to find stairs in your area to climb – think libraries, municipal buildings, hospitals, clinics, and even your own home. (In a pinch, stairs from the basement to the main level of a home can be used to increase fitness. For example, when I feel that I have not burned off enough calories in a given day, I will walk up and down my basement stairs 10 to 15 times!)

Of course, there are some safety precautions to take while stair climbing. First, don’t walk in stairways that are never used to avoid becoming a victim of a crime. You may even want to enlist a stair walking partner. You will be safer, and you can motivate each other to keep going. Next, use hand rails to give you stability. You may even choose to incorporate a “pulling” action to increase arm strength.

1. Visit a Corn Maze

If you live in the corn-belt, you probably have seen these mazes advertised as a way to get “lost” in the corn. Making your way through the twists and turns among towering stalks of corn brings out the adventurous side of most people. Some mazes involve answering questions in order to find your way out, such as the one in Hendricks County, Indiana. Information on the maze at Beasely’s Orchard’s states that answering the questions correctly helps you finish in 30 minutes, yet answer the questions incorrectly, and it could take hours. Other mazes are not as sophisticated, yet they offer great fun for a fall walk.

2. Pick Your Own Apples

Picking apples can also provide a unique way to exercise. Imagine walking among the trees, the smell of ripe apples heavy in the air, the sun shining while you meander through the orchard. You can make your apple picking adventure more of a challenge by walking to the farthest end of the orchard, then working your way back towards the entrance. And stretch those arms by reaching for prime fruit, not just for the low hanging ones.

3. Attend a Pow Wow

If you’ve never been to a Native American Pow Wow, you’re missing out on one of the most uplifting experiences a person can possibly have. The energy of the dancers is infectious, and the incessant drum beat makes those in the audience want to move as well. The good thing is that many Pow Wows occur across the country during the fall, and several offer chances for those in the audience to join in. Not only will you burn calories, you will learn about an important part of American history.

4. Rent a Canoe or a Kayak

Fall is the perfect time to rent a canoe or kayak to explore your local parks and waterways. With the summer rush behind us, less people will be out on the water, which allows for a more serene look at wild life. In addition, the trees are turning in many parts of the country, and the beauty of the colors reflected on the water make this exercise option even more worthwhile.

5. Hike

With the first frost, the insect population dwindles, and the days offer more moderate temperatures. Both of these factors set the stage for perfect hiking weather. All across the United States parks offer miles of hiking trails. One such park, the Kettle Moraine State Forest, which is located close to Milwaukee, Wisconsin, offers 30,000 acres of hills, forests, lakes, and grasslands. This park is especially unique, as it was formed during the ice age. The Ice Age Trail is 31 miles long, and it “…follows sinuous eskers and tumbled moraines descending into bogs and deep kettles” (StatePark.com).

Although it may seem difficult to do, coordinating these exercise events can be fun and rewarding. Listed below you will find several easy ideas to get a group of people at work to exercise.

1. 10,000 Steps Challenge
This event revolves around teaching people that walking 10,000 steps per day (approximately five miles), does wonders for the body. Possibilities include providing step counters, called pedometers, to participants so that they can monitor how far they walk on an average day. Depending on a person’s specific job, they might walk as little as 1,000 steps per day, while others may already be walking close to the 10,000 steps. You could have each person record the number of steps walked during the challenge then provide them with written information on ways to increase the number of steps they take each day, with the ultimate goal of reaching the 10,000.

2. Bike to Work Day
As the title implies, you can designate one day when employees can ride their bikes to work. Of course, the feasibility of this project depends on the location of your business, and the number of employees who can bike to work safely. When I have held this event in the past, several commuters brought their bikes to work on car carriers then they took a ride during lunch. This type of event works wonders for promoting bike safety, as well as green initiatives.

3. Exercise Class Sampling
A fun event calls for introducing employees to different exercise class options. Designate an hour or so to bring in local fitness instructors who represent different agencies/businesses. Think Jazzercise, Zumba, and yoga. The key is to present employees with a menu of options for them to choose from. Because many businesses now require employees to record what types of exercise they perform for insurance purposes, your bosses may be willing to let classes be held on-site as well. (I taught a weightlifting class to fellow employees).

4. Workout Room Dedication
One of my favorite projects surrounds the dedication of a workout room for employees. The room can include exercise mats, weights, a treadmill, exercise balls, and workout DVD’s – all donated by interested employees. This room could provide workers who can’t afford to join a gym a place to exercise for free. Not every employee will take advantage of the space, yet many will find it useful.

These ideas work well for encouraging groups of employees to exercise. The good thing is that a quick search of the Internet will provide you with dozens of ideas for other exercise events. Two things to remember:

1. Check with management for approval before moving forward with a project.
2. Consult your legal team to assess what releases need to be signed by participants.

There are many reasons why older adults fall – from medication interactions to failing vision to home hazards – but losing balance is one of the main causes. Have you heard the saying, “if you don’t use it, you’ll lose it?” This cliché speaks volumes concerning balance. When we are children, we practice balancing all the time. Riding bikes, walking on balance beams, and playing sports provide wonderful opportunities for improving balance; yet, as the years advance, we stop doing these activities. In effect, we lose our capacity to balance effectively, because we don’t practice!

A simple way to determine if your ability to balance has deteriorated is to try to stand on one leg. Make sure to stand next to something, with a hand ready to steady yourself, if this experiment proves difficult. If you practice balancing like I do, you should be able to stand on a single leg for over a minute; however, if you have lost much of your ability to balance, you may only be able to stand on one leg for one or two seconds. (Do not attempt this test if you are out of shape, or if you already know you have a balance problem).

If you find you have lost much of your ability to balance, do not despair, you can regain much of it by doing simple exercises. I first learned about these exercises when I taught senior fall prevention classes in conjunction with the local Council on Aging. The exercises are easy, and you can do them at home.

1. Walk – Walking helps to increase leg strength, which is essential for proper balance. If you haven’t walked any distance for a long time, start slowly.
2. Foot Lifts – Simply lifting your foot while sitting in a chair will strengthen your upper leg muscles. Again, start slowly. Begin by kicking out your right foot, and slowly lifting it off the ground. Raise it as high as is comfortable, but not higher than your knee. Repeat a few times, then lift your left foot in the same way.
3. Walk the Line – This exercise involves walking with one foot in front of the other. You may have seen this on TV, where police officers use it to test a driver’s intoxication level. If you are unsteady on your feet, make sure to do this next to a table, so you can rest you hand on it for support. You may be only able to walk a few steps at first, but with steady practice, you will increase the number of steps dramatically.

These simple exercises will improve your balance. Take a few minutes a day to decrease your chances of injury due to falls. (It is a great idea to check with your physician for his or her input on any new exercise regimen).

The Centers for Disease Control and Prevention (CDC) states that, “An estimated 50 million U.S. adults (about 1 in 5) report doctor-diagnosed arthritis. As the U.S. population ages, these numbers are expected to increase sharply.”

In essence, there are a lot of people suffering from pain because of this debilitating disease. That is why this simple exercise program is important for many.

There is a problem. Many with arthritis fear exercise, because they think that it’s not possible for exercise to decrease pain. The CDC realizes there is this fear among those with arthritis. They state, “Research shows that pain or fear of pain, fear of worsening symptoms or damaging joints, and lack of information on how to exercise safely prevent people with arthritis from being physically active. Not being physically active is a risk factor for many other chronic diseases and interferes with management of these conditions. More than half of U.S. adults with diabetes or heart disease also have arthritis.”

So, you can see, being afraid to exercise actually keeps people from feeling better, and it can, in fact, make someone sicker. Trust me, (the CDC, and the Arthritis Foundation), walking truly does help. As stated on the Arthritis Foundation website, the program, Walk with Ease, can:

Reduce the pain and discomfort of arthritis
Increase balance, strength and walking pace
Build confidence in your ability to be physically active
Improve overall health

The Arthritis Foundation describes what happens when a person walks. “Walking increases the strength and flexibility of your muscles, increasing range of motion and shifting the pressure and your weight from joints to muscles – which are meant to handle weight – helping to lessen arthritis pain. Extra body weight also adds pressure to joints. With a walking program, you’re not only strengthening the muscles to better carry additional weight, you’re trimming away unwanted pounds and eliminating pressure – a two-for-one benefit.”

How can you get started? You can purchase the Walk with Ease guidebook from the Arthritis Foundation website. This handy guide gives you everything you need to begin, from planning a program specifically for you, to staying motivated once you begin. You can also talk to your doctor about beginning a walking program…it’s completely up to you.

On a personal note, I have witnessed many who suffer from arthritis feel better because of walking. Several years ago, I coordinated an 8 week walking program for senior citizens. The response was overwhelming. We had dozens of walkers, and when the program ended, they kept walking. The best part was those that were involved reported a more positive mood, as well as a decrease in pain. It’s true…many felt less pain!

Why not give walking a try? Just make sure to consult with your doctor before beginning any new exercise program.

As a health educator for 20 years, I have implemented countless health programs in my local community. One program, Strong Women, is one of my favorites. This is because it is not only beneficial for participants, it is actually fun!

There are several factors that make Strong Women such a special program. First, it encourages women who may have never strength trained before to give weight lifting a try. Next, it incorporates balance exercises to lessen the risks of falls. Another component – nutrition for older adults – provides essential information for improved eating habits. Finally, the program includes strength exercises targeted at different areas of the body.

It may sound like a complicated class, but it really isn’t. The sessions I teach run for 8 weeks, 2 times per week, 1 hour each time. Each class begins with warm-ups, followed by upper body exercises, including bicep curls. Next, we move to mat work, which build core, leg, and arm strength. (Usually the side leg lifts elicit the most groans from participants!) The class then does balance exercises, followed by a cool down period.

Are you thinking, “What is the fun part?” Well, the best part of this class is the camaraderie that results by the end of the 8 week session. The fun comes when the participants laugh at their fitness struggles, when they encourage each other to add more weight or to do one more leg lift, and finally when they rejoice at weight loss and strength gains.

Two past participants hold special places in my heart. The first, I’ll call Carol. When Carol began her first Strong Women class, she had just lost her daughter to cancer. As you can imagine, much of the joy had went out of her life. She sat alone in her apartment with her cat – sad, lonely, and sedentary. She never stated why she chose to join the class, but at the end of the 8 weeks, she was a new woman. She was stronger both physically and mentally.  Most touching was when Carol confided in me that the class gave her a reason for living again.

Another participant, Delores, could be the Strong Women “poster child.” Although 75 plus years young, she is fit and trim…actually, she lifts as much weight as I can. Delores serves as a role model for the other ladies. Although many of them are afraid at first to give the program a try, Delores (not her real name) encourages them to try just by having been successful herself.

As you can see, Strong Women is a great program. It builds muscle strength. It builds bone mass. It aids balance, which reduces the risk of falls, and it encourages formally sedentary women to exercise. What a rewarding program!

2 Quick Facts About Strong Women

1. It is an evidence-based program developed by Dr. Miriam Nelson of Tufts University.

2. You need a doctor’s approval to begin this exercise program.

Shoes
Make sure you purchase a pair of shoes that fit your foot correctly. Each person has a different type of arch. Some arches are fallen or flat and others are extremely high. Different shoes support these different types of arches. In addition, make sure you find a pair of running/jogging shoes that do not rub your foot in places you might not expect. I purchased a pair with a too high “tongue,” and it caused blisters on the top of my foot. For the above reasons, it is important to try on shoes before buying them.

Clothing/undergarments
Women need additional support at the bust line when running. There are several styles of sports bras available to help hold your chest in place. You will also need underwear that will not cause chafing. Other than the appropriate undergarments, loose shorts and any cotton top will suffice when you are a beginning runner. As you become better at this exercise, which means you’re spending more time running, you may want to invest in shorts with built in pockets and a racing top with a bra built in.

Nutrition
To be able to run, you need to be properly hydrated and “fueled up.” This means eat plenty of fruits and vegetables, and don’t skimp on protein. Many times women will try extremely low calorie diets coupled with exercise; this spells disaster. If you are going to run, you will need to have the energy to do so; therefore, any diet (for women) that requires less than 1000 calories per day would not support a vigorous running routine.

Injury Concerns
As with any new exercise program, it is best to get your doctor’s approval before beginning a jogging program. And even if you have been active in other sports, you still need to begin slowly. Try speed walking first. Speed walking is a pace that is approximately 5 MPH. When you can comfortably speed walk for one mile, progress to two miles. When you don’t feel tired after that distance, you can introduce jogging into the mix. In addition to beginning slowly, you also want to make sure to stretch your muscles before your work out.

Safety
If you plan to jog your neighborhood’s streets, it is best to stay on the left side of the road. Also, wear clothes that ensure you will be seen by oncoming traffic. (Some joggers invest in reflective tape). You may also wish to exercise with a partner, as there is always safety in numbers. As you might surmise, running at night is not a good idea.

With these tips in mind, you should be able to safely begin a jogging program.  Good luck, and good running!

Have you heard of the drink called Celsius? The makers of Celsius claim that drinking a can, which only contains 10 calories, burns 100 calories. They have reported several studies, all of which support the many benefits of Celsius. For example, the results of one study showed that a test group that drank Celsius on average experienced the following benefits: 78% greater fat loss (than the group that did not receive Celsius), 114% greater decrease in percent body fat, 79% greater endurance performance, and 32% greater resistance to fatigue (increased energy). The statistics may sound significant, but they come from an extremely small study (this one only included 37 college-age men), which can have misleading results.

This is not to say that the company is necessarily lying about the effects of the drink, specifically the claims that it increases one’s metabolic rate and perhaps contributes to a greater amount of calories burned. It’s not magic – Celsius contains the same amount of caffeine as two cups of coffee. Caffeine is known to temporarily improve alertness and “enhance endurance.” Celsius works as a thermogenic beverage. Its ingredients (namely caffeine) are stimulants that increase heart rate and blood pressure, which will indeed increase one’s metabolic rate. The key is that the effects are short-lived. After a few weeks, its effectiveness as a thermogenic will dwindle to nothing, and there will be no longer be any increase in one’s metabolic rate. None of the Celsius studies have shown that its participant were able to maintain their apparent weight loss. Caffeine is also a diuretic (causes increased urination), which could lead to dehydration, which decreases performance.

Surprisingly, there are actually a few aspects about the marketing of Celsius that I actually like. For example, the company refers to the drink as the “ultimate fitness partner.” This is 10-fold better than a supplement that claims to be the “ultimate fitness replacement.” In addition to that, the makers of Celsius do not try to hide the caffeine content of the drink; the amount of caffeine is clearly indicated on each can. (The recommended maximum intake of caffeine has not yet been determined, and is suspected to vary greatly from person to person).

In the end, there’s only one truly natural weight-loss-promoting supplement to a diet – exercise. Anything else is just as it sounds, too good to be true.

(Caution! Before you begin any new exercise plan, it’s a good idea if you check with your health care provider first. This is especially true if you’ve been relatively inactive over the winter. Also, if you’ve gained ten or even twenty pounds, you may find that exercising is more taxing than you remember. To avoid injury and/or discomfort, ease back into a routine slowly).

Now that you’ve decided to “get back on track” with exercising, where is a good place to begin? Listed below are several options for putting the “spring” back in your step.

1. Walk
As a health educator for 20 years, I encourage people to walk regularly. This simple exercise, when done at a decent pace, not only burns calories, it strengthens your leg muscles and increases lung capacity. A pedometer is a handy gadget designed to keep track of how much you walk in a typical day. Start slowly, with the ultimate goal of reaching 10,000 steps or five miles over the course of an entire day. If you keep at it, your body will look and feel better in no time.

2. Try Your Hand at Vigorous Activity
Don’t cringe. There are plenty of options in this category – don’t automatically think marathon running! Several cities have co-ed volleyball teams in the summer, and if you like to swim, local pools offer places to practice your back stroke. Shake the dust from your memory and think about what sports you loved when you were a child. Roller-skating…riding a bike…jumping rope…all burn calories and each will rev up your energy level.

3. Embrace Yard Work
Taking care of the lawn shouldn’t be viewed as a chore; think of gardening and mowing as an all over work out. One source even states that a 160 pound person will burn 422 calories per hour from push mowing a yard with the old fashioned kind of mower. The same person will burn 346 calories per hour gardening.

A final note about beginning to exercise this spring. Many find working out easier with an exercise buddy. It’s true that if you have an exercise partner you are more likely to stick with working out. For one, exercising with someone – your spouse, your sibling, your child, or your friend – is much more fun than exercising alone. Another good reason to find a work out partner is that you will tend to push each other through friendly competition.

Proteins should account for 10-18% of total calories in one’s diet. One with a sedentary lifestyle needs about .8 grams per kilogram of body weight. Those working on strength need a bit more (1.2-1.6 g/kg), while endurance athletes need the most (1.2-1.78 g/kg). Thus, a 175-lb. sedentary male needs about 250 calories from protein, while a long distance runner weighing 160 lbs. would need about 500 calories from protein. However, these amounts do not linearly increase based on increased duration of a run, or an increased number of repetitions while weight training. Why?

The answer to this is related to another common misconception: Protein is necessary for muscular energy.

I see many people trying to load up on proteins before workouts, hoping it will increase their performance. Your body has a preferred fuel source depending on exercise activity intensity. For extremely high intensity activities (anything taking just a few seconds to a few minutes, such as a sprint) or high intensity activities (a bike ride, swim, or run less than 20 minutes), your body turns to its glycogen stores, which come from carbohydrates. One hour of high intensity exercise can deplete over 50% of the glycogen stored in your liver. After 2 ½ hours without replenishment, the stores in your muscles and liver will be empty, resulting in decreased performance. Glycogen is much more efficient than fat, but your body will use fat if the exercise intensity is only moderate (i.e. hiking). Only when your body has no fat or glycogen will it turn to protein for fuel, by breaking down muscles, which you can imagine, is less than ideal.

So what does protein do? Proteins are essential for tissue repair (which typically results in increased muscle size after strength training) and antibody synthesis; it also has a role in cell structure and function.

One of the important things to learn from this is that eating a food high in protein (such as a protein bar) before a workout doesn’t do your body much good during the workout. Your body won’t be needing protein until after the workout, when is begins to repair the micro-tears that have been created. The ideal food before a workout is high in carbohydrates, moderate in fiber and salt, and low in fat and protein.

Sometimes it’s confusing to figure out just how many calories you burn throughout the course of a single day. Consider the following:

1. Your Weight and Calories Burned
The more you weigh the more calories you will burn while performing a specific exercise. For example, a 160 pound person will burn an average of 438 calories during a hike, while a 200 pound person will burn an estimated 546 calories during the same time period.

2. Exercise Isn’t the Only Thing That Burns Calories
Formal exercise is great, but it is not the only movement that burns calories. Daily tasks, such as household cleaning and yard work, also burn calories – sometimes at a surprising rate. Even vacuuming takes energy. A 145 pound person will burn 165 calories per hour while doing this form of “exercise.”

3. Muscles Burn More Calories
People who have more muscle mass burn more calories than those who do not. As a person ages, fat increases and muscle decreases, leading to less calories being burned throughout the day.

4. Even While Asleep We Burn Calories
The Mayo Clinic also offers this surprising fact about the amount of calories each person burns: “Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day.” This leads to the conclusion that even biological functions, including sleep, burn a decent amount of calories.

5. Alcohol Consumption and Calorie Burn
The University of Rochester explains that alcohol consumption can negatively affect calories burned. Simply put, alcohol reduces the amount of fat the body burns for energy. This occurs because:
1. A small portion of the alcohol consumed is converted into fat.
2. The liver then converts the rest (the majority) of the alcohol into acetate.
3. The acetate is then released into the bloodstream, and replaces fat as a source of fuel.
Together with the high caloric value of alcohol, the result is that body is forced to store an excessive amount of unburned fat calories, often in what we know as a “beer belly”.

To lose one pound, a person must burn 3,500 more calories than you take in. This means that you need to cut 500 calories per day to lose about one pound per week. A combination of eating right and exercise can help you to accomplish your weight loss goals.

As the information above suggests, you can speed the weight loss process by:

1. Building movement into your day — clean, garden, and even dance. It all burns calories!
2. Building your muscle mass. Even at rest, muscles burn calories.
3. Limiting your intake of alcohol to make sure your body burns fat instead of acetate for energy.

1. Climb the Stairs

For seven years I was fortunate to have an office located on the fourth floor of a municipal building. The stairs proved to be one of the best parts about the job. When I first started there, I vowed to climb the four flights at least four times each day. Those daily sixteen flights toned my legs and increased my lung capacity.

2. Walk on Breaks

Instead of reading a magazine or munching on chips, take a walk on your break. Walking not only increases the blood flow to your extremities, it also clears your thoughts so you can more clearly focus on the task at hand. Another bonus is that even when walking at a slow pace, such as 3 MPH, you burn more calories than sitting still.

3. Stand Whenever Possible

Champion cyclist Lance Armstrong’s web site, Live Strong, promotes standing as a way to burn calories. They assert, “The simple act of standing up instead of sitting may help you burn as many as 50 more calories per hour, depending on your size. Although 50 calories may not seem like a lot in a 2,000-calorie day, making the standing adjustment for four hours out of the day can burn an extra 200 calories a day–leading to a 20 lb. weight loss over the course of a year.”

Simple ways to stand more at work include: standing while talking on the phone, standing while reading reports, and standing at the back of the room during meetings and presentations (if allowed).

4. Build Core Muscles on a Stability Ball

Consider using an exercise ball for an office chair. By doing so, you can build your core muscles and take stress off your lower back. You will need to obtain permission from your supervisor before you replace your office chair with a ball. Once given the go ahead, you need to learn how to sit on the ball correctly. Begin by sitting on the ball and finding your balance. Next, pull your navel in. Your shoulders should also be pulled back – think the opposite of slouching. Since this way of sitting may be hard to imagine, check out the “how to” video on the Live Strong website.

5. Lift Weights

When I was the wellness committee chair for a company of 1,500 employees, I would encourage staff to keep small weights at their desks. Two pound, five pound, and even ten pound weights come in handy for bicep curls and tricep “push backs.” You can do ten repetitions several times per day. Of course – be discreet.

If you work with the public, lifting weights probably will not work, but you can use your own body weight for resistance. If you have access to a sturdy chair with arms, you can use those chair arms to your advantage. Place both hands near the middle of the arms then use your own arms to lift your body out of the chair. Repeat several times per day to build strength.

These office exercises can make you stronger while also burning unwanted calories. Don’t fall victim to the mentality that because your job is in an office setting that physical fitness must be put on the back burner. Vow not to be motionless with only keystrokes and mouse clicks to prove you’re alive! With a little creativity, you can find pockets of time to insert exercise throughout your day.

The fact is, many Americans now live well into their 80’s and beyond. Gone are the days when old age automatically means inactivity. Of course there are people who have health complications that prohibit vigorous exercise, but the vast majority of us can continue exercising to ensure we remain active for years to come.

Take my dad for example. He is 75-years-old, and for the most part, he still moves like a 40-year-old. He mows his lawn with vigor, and he walks mile after mile in the cornfields of Midwest, searching for arrowheads. Many could argue that he has been blessed with good genes, but his sister died young from congestive heart failure. So what is his secret? Daily exercise!

Men and women of any age benefit from exercise. Think of the simple science behind movement – a body in motion tends to stay in motion. If you keep moving, your body will thrive on being active. If you make the choice to give up on exercise, your body will want to stay still.

There is good news. Even if you haven’t exercised in a while, you can slowly re-train your body to be accustomed to moving. There are several programs available to help middle-aged and older Americans get back into the exercise habit. These programs are easy to find. You can contact your local senior center, the local Y, your county health department, or the gym around the corner, but please make sure to check with your doctor before you begin any new exercise regimen.

Besides helping you move easily, there are other benefits of exercise. Studies show that people who engage in some form of regular exercise experience an increase in positive feelings. As with a “runner’s high,” most forms of exercise release feel good chemicals into the body, and even people with mild arthritis are encouraged to keep moving, as they can actually lessen the pain associated with the disease.

Another benefit of regular exercise is that it decreases the chance of unintentional falls. One of the major reasons why older adults fall is that they lose their balance. No one wants to end up in the hospital with a fractured hip or similar debilitating injury, so exercises, including balance exercises, can help prevent that from happening.

Of course, most people want to maintain their current weight or even lose a few pounds. Exercise, when combined with eating nutritious foods, can help you accomplish this task. In essence, exercise can help us feel attractive at any age.

Because I have worked for 19 years in the health field, I do realize that each person is an individual, one with both strengths and weaknesses. No, not everyone will still be able to jog at 75-years-old like my dad does, but each individual can work to improve the capabilities they do have. There are many inspiring examples of Americans who continue to thrive while living with Multiple Sclerosis, Diabetes, and even COPD. The key is to maximize your strengths.

Imagine again what you will be like at 80, or even 90-years-old. Are you doing the things you love, from shopping at the mall to playing tennis? I hope so! To accomplish this dream you must take the time to exercise. Truly believe that doing so allows entrance into an attainable fountain of youth.

Three Keys to Getting Moving:

1. Check with your doctor before beginning any exercise program.
2. Find a form of exercise that you enjoy (and one that your doctor approves). Square dancing, playing Wii games, and even playing tag with grandchildren are all ways to exercise while having fun. Be creative!
3. Be gentle with yourself. Making exercise a habit can take several weeks. Don’t beat yourself up over setbacks. The key is to move!

First of all, I don’t care if you are just starting to go to the gym for exercise or you make your bed outside of the welcome mat, make sure you check with your doctors frequently to make sure that you are healthy enough to do it. Sure, everyone can walk, jog, and do those light exercises without big problems. But for those who go to the gym for a more strenuous regimen, it is wise to talk your doctor about going through a more invigorating workout, especially those who haven’t been active in a long time, and that’s about half the world.

Remember, the most important thing about working out is getting your exercise without getting hurt. The point of exercising is not only getting that body you always wanted, but also to keep you from putting on unwanted pounds and make sure you are healthy. If you get hurt while exercising because of not stretching out and warming up properly, then your attempt to exercise was really a moot point because you came out even worse than before you commit yourself to exercising. So before beginning your exercise regimen, take time first to stretch out first and warm up because you don’t want to get injured by pulling a muscle from not stretching before beginning your exercise. When exercising, listen to your body, if you feel persistent pains and aches drop the exercise and rest for a while because there isn’t a label called Exercising Warrior, at least not yet.

Additionally, remember to drink plenty of water before, during, and after the exercise. Drink electrolytes if necessary to help you recover quickly from your workout. These are helpful tips that can everyone to a healthy workout regimen and a lifestyle.

The most important tip to exercising outdoors during winter months is dressing appropriately. People usually make two common mistakes: they either wear too much or too little. For those who put on too little, I am sorry to break it to you but you are not Superman and there is no girl outside. Putting on too much can be a problem too because exercising naturally provides some heat and it can make you feel warmer than really is. When you take some clothes off, the sweat will dry off and you will get chilled. You need to put on layers that you can remove and put on easily. The first layer should be a thin layer of synthetic material,  then add a layer of fleece for insulation and maybe an extra layer of breathable material like a sweatshirt.

It is important to keep your face, hands, feet, and ears from exposed being to too much of the cold air as well. That is because when it is cold, blood flow is concentrated in your body’s core which can leave your face, feet, and hands vulnerable to frostbites. Usually, hands are the most vulnerable spot. So it is important to put on gloves and maybe an extra pair of mittens if the weather is really chilly.  Many experts suggested that when exercising in the winter people need to buy shoes that are half of a size or a size larger to allow people to put on that extra pair of socks when going out to exercise. It is also a good idea to have a headband to protect your ears which can be exposed to frostbites in the most extreme climate conditions. The face is the part that everyone must protect as people should wear a face mask or a scarf to warm the air before it enters the lungs.

It is also essential to check the weather before going out to better prepare the most motivated people for the most extreme conditions.

It is important to be in good shape in all seasons, but especially during the holiday seasons, because there are some dads who are going to try to please their kids by imitating the role and style of Santa Claus. First of all, guys, you are going to have fit through the chimney because having you stuck doesn’t do your kids any good. I know that’s to the extreme, but it is nice to be in shape knowing full well that those sweet goodies won’t damage too much of your body type.

Obviously, first to get in shape, you need to get a check up from your doctor because you need to make sure everything is in order since your spouses would not want you lying on the ground in pain since you are too lazy to check in with your doctor about working out. Your spouse might usually like surprises, but not those. Secondly, start slowly and work your way up. Too many beginners start too fast and ending up hurting themselves; instead of losing weight, they are lying on their bed, injured, and gaining weight. Write down your everyday workouts so you can know what you did today and write down how you felt. This is extremely essential because your notes can be the tell tale of whether to increase your workout workloads or decrease.

After workouts have slowly begun, try to make it an everyday thing. The hardest part of a workout regimen is continuing it and nothing could be better than having a best friend tagging along as a workout partner. Prepare your workouts with your partner, be organized in the goals you want to accomplish. Lastly, speaking of goals, set short term goals because long goals often get lost in the shuffle, just like your desire to become President at the age of 5.

While the winter season is the season to rejoice, the fall season is also the season to get fit. In order for many to make this season the most fit of all seasons, the first thing they need to do is find the time to workout. But, many people don’t often realize that their workouts do not to have to be very time-consuming. Your workout doesn’t have to take a lot of time. Even a half hour of walking in your neighborhood pays off in increased energy and stamina. Most health-club aerobics classes are just an hour long, yet pay big fitness dividends. A well-rounded fitness regimen is important, as resistance training is also a critical component of a balanced program.

Additionally, in the United States, the fall is a sacred season. The weather is still gorgeous with its sunny days, warm temperatures, cool evenings, and shall I mention near post card perfect colors. If you want to get fit for the winter, you better get some much needed exercise by venturing outside. You need to get outside and enjoy this season by biking, golfing, hiking, and playing tennis. You can also go out and take a walk near local parks or around the lake, pick a brand-new bike path through the mystifying woods. This time you spent outside could be as good for you mentally as it is physically.

Lastly, what you eat is the key to maximize your workout benefits. Yes, I am about to tell you to put down that plate of fried chicken in exchange for two plates of fruit salad. Remember that each of us should be getting at least four to five servings of fresh fruit and vegetables every day. In order to be fit and healthy, you need to eat healthy.

Working out can become tedious after a while, so that’s why a partner can be essential to sustaining a workout regimen. If boredom can negate a relationship, TV ratings, and a Nick Markakis interview, a workout regimen can be as well.

• Eat healthy. Try to each a lot of fruits and vegetables and minimize the carbs. Carbs are easier and faster to eat on the go but a lot worse for you! Pizza is fast but loaded with oils and fat from the cheeses. Although a healthier diet may be a tad more expensive, you have to allocate your funds accordingly. For example, if things are that tight, be mature enough to make the decision to save your $20 cover charge for the local bar and put it towards produce one week. In the long run, you will be healthier for it!
• Be healthy. Try to exercise 3-5 times a week. You could do 7 times per week but just don’t burn yourself out. Exercise relieves stress and makes you physically and mentally healthier.
• Look healthy. Try to get to sleep at a reasonable time each night. Yes, 8 hours is enough sleep, but when you can take advantage of getting more! You do not want to show up to class wit circles under your eyes and looking like you were out partying when you were really up studying!
• Stay Healthy. Try your very hardest to establish and maintain a balance between work and play. Try not to do homework on a Friday afternoon if it is not absolutely necessary. Make that afternoon a relaxing one and do something you enjoy.
• Love Healthy. Love how healthy you are. Take pride in your work, yourself, and your efforts to stay healthy. People will follow when they see your plan working for you.

You know what I am talking about– The Freshman 15!

It is not that hard to avoid gaining the extra pounds; you just really have to take care of yourself. It is natural to gain some weight as you grow into your adult body, but there are obviously ways to avoid gaining an excessive amount of weight.

So, what exactly causes the Freshman 15 to happen?

• Stress. Not just the stress of classes, but social stress, personal stress, and more. Stress creates an imbalance in the body and does not allow the body to function normal.
• Easy access to snacks. There are vending machines everywhere when you are in college and the quickest way to get some food in your stomach is to just grab a snack rather than swiping for a meal in the dining hall or cooking food at home. Snacking with unhealthy foods such as chips, cookies and candy are never a good solution. However, snacking on an apple or a granola bar would definitely be a step in the right direction. Also, an apple or a granola bar will make you feel much more energized and healthier.
• Late night dining. Yes, the Europeans do it, but in America, late night dining is a major issue. Because most of the late night dining options are take-out Chinese or pizza, these “meals” are never good. In any event, eating late is never good for your stomach.
• Last, but not least, the alcohol. There are so many calories in alcohol! Not only that, but there are more unhealthy things associated with it that contribute to the Freshman 15.

Try to avoid it by taking good care of yourself!

Health awareness is more than just telling our kids they need to “get out more” or “eat better”. Parents need to illustrate what that means. You have heard it said, the best leaders lead by example. The same is true for parenting. Setting an example for your kids will help them see the importance of the rules you set – and follow. In the kitchen, get kids involved in creating nutritionally balanced meals using healthy ingredients. Encourage them to experiment with new foods. Go for a leisurely walk, jog, or bike ride after dinner. A jaunt around the neighborhood is not only heart-healthy, it allows time for family conversation and bonding.

Some of the best ways to communicate with and educate our youth is by utilizing the technologies they have become attached to. Email your teen a link to a website about an upcoming charity walk, run, or bike marathon. Send a text with an invitation to go bowling, swimming, hiking or whatever physical activity you both enjoy doing. If your kids like video gaming, join in by challenging them to active games like Wii Play or Wii Sports. Whatever you choose to do, and however you choose to communicate, getting actively involved with your children’s health early will help them to lead healthier, happier lives later on.

1. Go to bed by 11PM each night.
2. Go to the gym each morning (at least 5 days a week!) For example, I arrive at my gym by 7:30 AM and have to be at work by 8:45. My workplace is down the street so it is extremely convenient! I wake up at 6:50AM to allow myself plenty of time to eat my Pria bar for protein and energy, drink some water, pack my things for work (like my fruit, yogurt, and granola for lunch) as well as prepare my coffee.
3. When the alarm goes off, it is painful some days but when I feel the urge to sleep in, I remind myself of the busy day ahead and that if I do not make the effort to be fit now, I will be to tired or busy later.

The Morning Workout:

1. Once I arrive at the gym, I begin by doing a quick stretch in the locker room. Then, I jump right on the elliptical and watch the morning news. I complete 2 miles and burn nearly 300 calories.
2. Next, I do 3 sets of 15 crunches while holding a 10 pound exercise ball above my head.
3. Then, I move on to arm exercises which include using a machine that I do curls and pull downs; 3 sets of 15.
4. Finally, I finish off with my legs. I use the “active-rest” strategy and do 15 leg curls then 15 leg extensions. Again, I do 3 sets of 15 using low weight and high repetitions.
5. If I have some extra time and energy, I do a cool down mile on the treadmill as well.

Heading to work after a great workout not only wakes you up more than extra shots of espresso in your coffee, but makes you feel good not only on the inside but on the outside as well. Once you establish a routine; which really only takes a couple of days; you will begin to have a fuller, more relaxed and believe it or not, alert day. I hope this new routine works for you like it worked for me! Best of luck.

1. Eco-Friendly: Who knew the best workouts were free?!  This summer after signing up for my first gym membership and having several training sessions I discovered the world’s best kept secret: 8 Minute Abs. The source: YouTube! It is fun, safe and effective and can be done every 24 hours! I have already seen results and I am pleased.



2. Snack Time: Looking for a refreshing and guilt free snack on a hot summer day? Try Mott’s cinnamon applesauce. If you are feeling adventurous, you could sprinkle a pinch of cinnamon sugar on top and mix it up!

3. Big Gulp: Especially in the summer when you are watching your waistline and bikini body, try to limit your intake of drinkable calories! Cut back on the frappes and lattes and choose water. I do allow one cheat though, my weakness, raspberry iced tea. My favorite is Nestea, which is only 70 calories per can!

4. Summer Sales: When you are taking advantage of the Nordstrom Anniversary Sale that is going on now, or a Macy’s One Day Sale, really take advantage. Park your car far away and WALK. Do not let your husband (or wife for that matter!) pick you up from the door if you can walk! Take advantage of the opportunity to walk and carry the heavy bags. It is always a good time to have a great work out whether it be with weights or shopping bags, or a treadmill in gym sneakers, or in the mall in heels! Be active and stay active… always! Never give in to the temptation of being lazy!

5. Scale No More!: Another useful tip…say goodbye to your scale. Do not let numbers control your summer or your brain! Work out and eat right and decide what works best and looks the best on you. Do not let your life be ruled by a digital number. Determine your work out and/or diet plan based on what you see, not what you read.