Summer Is Right Around The Corner

Summer Is Right Around The Corner


Summer, fitness, exercise and a healthy diet all go together. When you think of summer, you normally think of more revealing clothing, all the fresh fruits and vegetables and the fun summer activities. Summer also is the time people normally have family or class reunions and there are a rush of June brides and weddings. You still have time to look and feel your best and get the most summer fun if you dedicate yourself to a healthier lifestyle right now. It’s never too late to see improvement.

Take advantage of the warm weather to start becoming more active.

Warmer weather can be a huge advantage if you’re starting a workout plan. It’s far more pleasant working out when the weather cooperates so take advantage of it and walk to the store, jog around the block or get out your bike and ride a bit. You can do simple things, such as park further away from the front door in a parking lot and enjoy the walk to the store. Every little bit helps and can make you fitter.

Enjoy the delicious bounty of the season.

You’ll cut your grocery bill and improve your health when you take advantage of all the fresh fruits and vegetables available. While not everyone has access to a roadside stand with produce grown by a local farmer or gardener, you’ll find in season fruits and vegetables are cheaper in the grocery, making healthier eating a real budget saver. Plan your meals around the fresh produce and buy some extra to freeze. You’ll be healthier for it.

Start a program of regular exercise if you haven’t already done that.

No matter how fit you are or are not, you’ll benefit from the help of a personal trainer, particularly if you’ve never exercised before or had problems sticking with a fitness program. You will see results quickly when you workout with a trainer and feel a renewed energy from the exercise program. You’ll also learn how to make wiser food choices that can result in shedding extra pounds and improving your overall health.

You’ll burn off the hormones created by stress and feel fantastic after working out.

You’ll love how you look and have improved self-esteem after just a few weeks, giving you even more confidence to participate in summer fun.

Don’t forget your sunblock if you’re going out for the day. While you need the vitamin D provided by the suns rays, too much is harmful. Before you spend a whole day outside in the sun, make sure you slather on plenty of sunscreen.

Gardening and other lawn care activities can burn up the calories too. Track those and add the calories burned to your weekly workout. You’ll find doing yard work not only is easier the fitter you are, but helps you get into even better shape.

Fitness Apps

Fitness Apps

Fitness Apps

If you’ve started a diet and exercise program, you’ll find there are some fitness apps that can help you exercise more efficiently and provide a boost to your workout. Eating healthier can be easier too, when you have a little help from technology. While you’ll benefit from these apps, since everything that improves your experience is helpful, there’s still nothing more beneficial that personal determination and a guided experience through the fitness process. In other words, the human touch.

Some apps help you count your calories and record your dietary intake and help you make healthier food choices.

Carrying a journal to record your intake can be quite cumbersome. Then you have to look up all the calories. It’s easier to have an app that does it for you. It can be a huge help in reminding you that those fries aren’t health foods, particularly when you see the calorie count before you eat them. While no app can substitute for your resolve, it’s a great way to keep score and winners keep score.

Logging your exercise on an app can be motivating and revealing.

You may think you’re working out frequently, but when you log all your exercise, you’ll see just how many minutes a week you’re exercising. Tracking your workout can be quite motivating. You have a baseline to use and can measure your progress easier. If you’ve managed to workout at top speed for 15 minutes when you start, but find you can now go 20, that’s extremely motivating. You’ll also know if you’ve been cheating a bit on your workout because the numbers are displayed in front of you.

Track the calories you burn during your workout with an app.

There are apps for everything fitness related and the number of calories you burn is among them. You can set the app for your weight and the activity and let it keep score for you. The information you glean from this app can be very helpful in finding ways to improve your overall fitness program. You still have to do the work, but now it’s far easier to keep score.

Sharing the results of your tracking on apps with your personal trainer can help identify areas where you need improvement and those where you excel. It helps the trainer create an even more challenging program to get your body into shape quicker.

Using an app can be fun. It not only allows you to see progress from week to week, but also lets you go back months and see just how much you’ve improved. That can provide motivation when you need it most.

Some apps allow you to compete with others using that application. If you love competition, it’s one way to boost your workout and get bring in the competitive factor. Some even allow wagering with a GPS to track your movements and make sure you’ve made it to the gym.

Music can be helpful during exercise. You can create your own mix of motivating music and use it while you exercise.

Real People Real Results

Real People Real Results

If you’ve ever watched late night television, you’ve probably seen one of many commercials for “magical” elixirs that help you lose weight or a special machine that will give you rock hard abs using it a few minutes a day. They normally show people who say they used the product successfully, but these are often out of work models or wanna be actors and actresses. What you want to see is real people, real results. To see those types of transformations, interview personal trainers, check their websites or ask for a list of previous clients you can contact. The proof is in the success of the clients.

See if the trainer offers a money back guarantee.

Some trainers will provide a money back guarantee because they know they use methods that work. That’s the type of trainer you want to use. He or she is confident enough that the process works that it’s not a problem to do that. Real results will vary from lost inches, lost pounds or just having far more energy and endurance. Make sure the guarantee is long enough so you can see whether the results are just lost water weight or permanent. Thirty days is long enough to do that.

You don’t have to have the money of a rock star to have a personal trainer.

You’ll be amazed at how much you learn from a personal trainer and just how little they cost in relationship to that. You’ll learn the right way to do a wide variety of exercises, know you’re maximizing your workout time and learn how to eat healthier. If having private sessions isn’t in your budget, many good personal trainers offer small group training where everyone shares the cost or boot camps that are extremely reasonably priced. The trainer identifies your level of fitness, learns your goals and any special needs before he or she creates a personalized program whether you’re using private sessions or group sessions.

You’ll get some benefits you didn’t realize when you workout on a regular basis and eat healthier.

Working out and eating a healthy diet not only helps you lose weight and keep it off, but also boosts your energy levels. You’ll also notice your complexion starting to look more radiant and more youthful. You’ll have a bounce in your step and an air of self-confidence. You’ll be amazed at all the benefits you’ll reap. These are benefits everyone who exercises on a regular basis receives.

A program of regular exercise and healthy eating extends your life. Those extra years will be filled with more activity and energy.

You’ll burn off the hormones from stress. Exercise is known as a stress buster.

You’ll feel great after working out. It triggers the release of hormones that make you feel good, such as endorphin and dopamine.

You’ll feel sexy. Studies show that regular exercise can give a boost to your sex life.

Boost Your Confidence

Boost Your Confidence

Boost Your Confidence

You can boost your confidence it won’t require years of counseling or a seminar on self-image. While those techniques may work well, getting fit also can help you build your self-esteem and feel good about yourself. Studies show that people have a better self-image after starting a program of exercise, even before they see results. Of course, once you start feeling stronger and looking fitter, your self-confidence will soar and you’ll be walking taller ready to take on the world.

You’ll feel stronger.

Both men and women benefit from the feeling of strength they feel once they start getting back into shape. It offers a sense of independence and power. You’ll feel more at ease in many situations and comfortable in your own skin. Part of it will come from looking better, some will come from the improvement of your posture that will make you walk taller. You’ll develop a confident presence because of it.

You’ll love the way you look.

Looking better is a great confidence builder. When you’re slimmer and trimmer with your clothes fitting perfectly and you know you’re healthy and attractive, you act differently. That mental change shows through and others see you as more attractive. It’s funny, but often the change in attitude about yourself comes quickly, long before any dramatic change in your appearance. When you feel good about yourself, others see you as more attractive. It’s all about the air of confidence you exude.

You’ll feel fantastic.

Working out is a stress buster. It burns off the hormones created by stress, such as cortisol, and replaces them with ones that leave you feeling good, at ease and happier. Eliminating the gut wrenching feeling of being stressed can change the way you look at the world. When you’re feeling happy and content, others find you more appealing and enjoyable to be with, just like you find the world a better place to be. That can add to your overall popularity and personality.

You’ll love going shopping again when you start to reveal the hidden you by shedding pounds and building muscle tissue.

You’ll think more clearly after working out. Exercise helps build neurological pathways in the brain, improve cognitive thinking and clear away foggy thinking.

You’ll have more energy after working out a few weeks. That extra energy will help you accomplish more and have plenty of zip left at the end of the day for fun activities.

You’ll be more graceful. You don’t have to be a good dancer to appreciate being more graceful. When your muscles become accustomed to working together toward a goal and build strength, you’ll look more coordinated and graceful doing everyday activities.

Tone Your Belly

Tone Your Belly

If you want to tone your belly, you need to first look at your overall fitness. That’s right. The overall fitness tells you whether you have too many excess pounds that could be hiding any results you may get when you tone the abdominal muscles. Nothing will eliminate just the pounds on the abdomen, but you can lose weight all over your body and it will reflect on the abdominal area. Combining regular exercise with a healthy diet is the way to see the best results.

Stress can cause abdominal fat.

One reason people often develop fat on the abdomen has nothing to do with eating habits, but it does have something to do with exercise. Hormones created by stress are associated with the development of abdominal fat. Exercising burns off those hormones and replaces them with ones that make you feel good. By burning off the cortisol, you’ll be doing more to help tone your abdomen. Stress hormones can also trigger stress eating. That’s when you reach for sugary treats or comfort foods to help eliminate the toll stress takes. It doesn’t, but instead makes it worse. Exercise does the trick.

You can tone your abdominal muscles even if you don’t burn off excess fat.

Any type of exercise that burns calories will help you unveil those lovely tight muscles in your stomach. To build those muscles and also burn calories, there are a number of exercises that work well. You do have to do four different types of exercises to tighten and tone the four primary abdominal groups. The transversus abdominis is the deep layer of muscles that hold the trunk and stabilizes. If you want a six pack, you need to exercise the rectus abdominis. The muscles at the side in the abdominal area are the external obliques. The internal obiques work with them to help you twist from side to side. When both of those aren’t toned, you get love handles.

Do core exercises and abdominal exercises to work them all.

Core exercises not only burn off calories fast, but also work your abdominal area, give you better balance, help reduce back pain and improve your posture. Core exercises also help burn calories and when you combine them with abdominal exercises such as crunches or sit ups, you’ll see quick results.

A personal trainer can create a workout for your specific goals and needs. If you need to include weight loss in your program, the trainer can help with nutritional information to help you learn how to eat healthier.

You need to tone all areas of the abdomen to get the results you hope to achieve. Trainers create a total workout that will give you a sculpted body and flat abdomen.

Your posture affects the appearance of your abdominal muscles and whether your stomach is flat. A personal trainer will work with you with exercises that can help improve it.

It’s not easy getting a six pack, no matter how hard you workout. You will, however, see amazing results that will help drive you toward the ultimate six pack goal.

Energy Guaranteed

Energy Guaranteed

If you’re having problems losing weight, one sure way to change that is to change your diet and add regular exercise to the your schedule. You’ll also have more energy guaranteed in the process. Working out not only will help flatten your stomach, it also builds your energy level and helps you shed pounds quickly. Toning your body may be your primary goal or losing weight, but the energy you’ll develop after working out for a short time will amaze you.

You’ll build your energy level to be even more active.

The more active you are, the more calories you burn and the more weight you’ll lose. That’s why exercising, along with eating healthy is one of the best ways to start watching pounds drop. It also builds muscle tissue and muscle tissue requires more energy to maintain than fat tissue does so you’ll be burning more calories 24/7. You’ll have even more energy to do other active things.

Shake off the blahs and get supercharged when you workout.

Studies show that regular exercise burns off the hormones created by stress and replaces them with ones that make you feel good. Some health experts even suggest that regular exercise can be helpful for those suffering from depression or chronic fatigue syndrome. It makes sense because exercise stimulates the flow of blood and increases both dopamine and endorphin in your system.

Feel good about yourself again.

Just starting an exercise program can make you feel better about yourself. Once you start to see results, such as weight loss or toned muscle groups, you’ll even feel better. As your energy level and stamina increases, you’ll want to increase your workout time, but that isn’t necessary. Instead, adjusting your workout to a more difficult one will do the trick. You’ll work even harder, but you’ll see even faster results.

Working out not only gives you more energy and a better figure, it helps prevent serious illnesses too. It can help prevent or control illnesses such as osteoporosis, diabetes and high blood pressure.

You’ll feel like a kid again when you workout regularly. You’ll also look years younger too! The increased circulation from exercise sends oxygen and nutrient rich blood to all parts of the body and gives your complexion a glow.

When you workout on a regular basis, you not only make changes that will help you live longer, you’ll make changes that will help you live healthier.

You’ll find that your thinking is clearer and quicker when you exercise regularly. Not only does regular exercise create new connections in the brain, it also sends more oxygen rich blood to the brain. Studies show it increases cognitive thinking power.

Home Workout Routines

Home Workout Routines

Home Workout Routines

Home workout routines aren’t always the best route to start a fitness program, but they are far superior to doing nothing at all. I’m not trying to discourage someone from starting any type of exercise program because anything you do to increase your overall movement helps. The best way to start is often with guided workouts. I’m not just saying that because I’m a personal trainer. There are a number of reasons this is true.

When you have a guided workout with a personal trainer, you learn how to do each exercise correctly.

You can watch all the videos you want and you still may not have the proper form. A video simply can watch you back and help you make the corrections. Sometimes just turning your arm the wrong way or breathing when you should breathe out can minimize the effect of the exercise or even cause injury. Not only does a trainer show you how to do the exercise, he or she watches you do it and helps you do it right.

People tend to underestimate or overestimate their fitness level.

If you’ve ever started a program of fitness and went gung ho, feeling pain so bad the next day you could barely walk, you know what I’m talking about when I say people overestimate their abilities. There’s nothing that can stop a program in its tracks quicker than that pain. Other types of people are aware of overdoing, so they often underestimate their ability and don’t get results they want. Fitness trainers identify each person’s level of fitness and design a program specifically for them. It also includes building weaker muscle groups back up to full capacity.

Motivation can wain if you don’t see immediate results.

Personal trainers know the right types of exercises to get the best results, so you’ll often see success quicker. That’s a huge motivation. However, trainers also provide other types of motivation. In fact, just knowing you’ll be meeting with a trainer can keep you on the straight and narrow and get you into the gym.

Trainers can provide a great deal of variety. You’ll never get bored doing the same old routine when you work with a trainer. That’s one reason trainers often use the services of other trainers.

Boot camps are an economical way to get the services of a personal trainer at a far less expensive price than private session. Some people sign up for one boot camp and use what they learn at home. Others continue working out at boot camps, beginning a second one when the first one ends.

If you use the services of a personal trainer, you often can schedule them based on your time and financial situation. You don’t have to meet with the trainer every day and can exercise on your own between sessions with the trainer.

Sticking with a program is the key to success, so whatever you do, whether it’s working out at home or with a trainer, do it regularly and you’ll see results.

Natural Detox

Natural Detox

Natural Detox

If you’re trying to find the best natural detox for your body, consider water. Some people steer clear of water because of the chlorine taste and potential for toxins. If you’ve every had an aquarium, you know fish die from it. If you have chlorinated water, rather than chloraminated drinking water, you can get rid of the chlorine taste and always have fresh water ready by filling a pitcher and allowing it to sit for 24 hours to eliminate the chlorine. Chloraminated water is different. In order to remove it you need to use water filters. Water will help flush the residue and toxins from your system, but you can help it do that job in other ways too.

Get plenty of exercise and sweat away toxins.

Exercise is one of the best ways to eliminate toxins from your system, especially if you’re drinking plenty of crystal clear water. You increase your circulation, allowing the blood to do it’s part in toxin removal and you’ll also increase the rate your body releases toxins through sweat.

Exercise causes your entire system to work better, including the lymphatic system and liver.

These two systems help do the house cleaning for your body, but if you seldom get up out of a chair and don’t exercise, they don’t work nearly as well as they could. When you’re exercising, not only does it stimulate the flow of blood and the removal of waste from your body via the blood, it also helps stimulate the movement of lymphatic fluid that also acts as scrubbing bubbles. The liver removes the toxins from the blood, sweat removes toxins from the skin and the lymphatic system is cleansed. It also plays another important role, it helps eliminate fat cells where toxins may be stored.

There are other types of detoxing besides just exercise, but it does the job and leaves you feeling fantastic.

Not only does exercise detox your system, it jump starts your immune system, burns off harmful hormones created by stress and replaces them with ones that make you feel incredible. There are a lot of different types of detox diets and drinks, all of which can work very well, but exercising regularly is one of the best ways to not only help detox the body, but also improve it’s overall strength, flexibility and endurance.

Consider spending one or two days a week only eating raw foods. Raw foods include all types of vegetables and fruits, as well as nuts and sprouts. One of my clients spends a week each month on a raw food diet with foods she makes in her blender. Another uses fresh fruits and veggie smoothies once a day. Make sure you use organic foods.

If you’re a coffee drinker, replace several cups a day with green tea or change them all to green tea. It tastes good and has a detoxing effect.

Include more fiber in your diet. Fiber helps cleanse the colon and that helps you detox.

Try fasting a day or two. In this case, it doesn’t mean you go without food, but instead simply drink fresh fruit and vegetables throughout the day.

Count Your Bites

Count Your Bites

79165729-1-In a study by Dr. Josh West, health sciences professor at Brigham Young University found that instead of counting calories to lose weight, you should count your bites. This can be helpful all year around but particularly during the new year. When you count your bites, you aren’t giving up any particular foods or eating other specific ones, but instead focusing on the food itself, the experience of eating and how many bites you take. Calorie counting is tedious and time consuming, particularly if you’re in a restaurant or at a friend or relative’s home. That makes many people skip their weight loss effort and gorge on all the delicious food available. Often stuffing food into their mouth without even experiencing its taste.

Counting bites includes everything, except water and other no calorie beverages.

If you’re slugging away Bailey’s and coffee, even though the coffee doesn’t have calories, the Bailey’s does. The same is true for coffee with cream or sugar. You’d count each swallow as a bite. Eating a stick of celery? It’s a bite even though it has very few calories. A bite of cheesecake counts the same as a bite of celery, so why wouldn’t you simply indulge in all fattening foods, rather than stick to salads? According to Dr. West, even if you eat fewer bites, but commit each and every bite to a dessert or higher calorie food, you won’t get the results you want. Stick to a well balanced meal when you do this.

Get a benchmark on bites first.

You need to establish the normal amount of bites your take before you begin counting them. Otherwise, you wouldn’t know the amount of bites to lower to achieve twenty percent less each day. If you’ve established you take 500 bites a day, for example, and lower it twenty percent, you’d reduce the number of bites to 400 a day. While this process might be a little cumbersome, it’s far easier than looking up each type of food and calculating the calories. You probably have an app on your phone that would allow you to log the number of bites and keep a running tally, so that can make it even easier. If you aren’t that technologically advanced, consider a small notepad to carry with you each day.

What happens if you run out of bites before you run out of day?

That’s an excellent question. The good doctor never noted it on his study, but a guess is that you go with water, black coffee or unsweetened tea the rest of the day. That alone would make you more mindful of the food you’re eating and being mindful of your bites can help reduce the amount of food you intake.

When you’re tracking your bites, it will slow you down and help you savor the flavor and enjoy each bite more.

Lowering the number of bites you take will eventually help you budget your bites if you’re diligently sticking to the program, particularly if you’ve gone a night on just bread and water—-sans the bread.

You need to be aware of good nutrition when you follow this program. If you’re only biting Kentucky fried chicken wings, extra crispy or otherwise, not only do you jeopardize the weight loss program, you jeopardize your health.

Counting the number of swallows for liquid is beneficial, since many drinks contain more calories than the average diet allows for a meal. Consider one of the super special Starbucks coffee drinks such as the Salted Caramel Mocha Frappuccino that has 550 calories.

Don't Skip Meals

Don’t Skip Meals

Don't Skip Meals

Don’t skip meals if you’re trying to lose weight. During the hectic holiday season it’s tempting to work through mealtime to finish work faster. That might be one of the reasons you need to lose weight in the first place. Ironic, isn’t it? Skipping meals can actually cause you to gain weight even though logic says the opposite when you first think about it. You need to get into the nitty-gritty of why eating less can actually be sabotaging your weight loss program.

It’s not how much you eat, it’s what you eat.

That’s not really rocket science. With the great information system available, most people know that some foods simply put on weight faster than others do. Some foods are healthier and some foods seem to burn fat. You don’t have to have a degree in nutrition to know that a diet high in greasy fried foods is more than just fattening, it’s unhealthy. If you eat a family bucket from the colonel every day by yourself for breakfast, lunch and dinner, you’ll gain weight. Fill that same bucket with fresh fruits and vegetables and other healthy foods and you won’t have the same problem. In fact, you may even lose weight.

Eating more frequently doesn’t rev your metabolism, but it does keep you satiated.

Eating more meals will keep you moving and keep your blood sugar relatively level. It takes three hours without food for blood sugar to drop. In the fourth hour of not eating, you body has digested everything you ate four hours previously. When you reach five hours without eating, expect to feel tired, cranky and hungry as heck. That’s because your blood sugar is now plummeting to lows that will make you gobble up the first thing you see, whether it’s a cheesecake, apple or snicker–snack from the dog’s bowl. Just imagine how depleted your body is after sleeping eight hours. That’s one reason a healthy breakfast is important.

More reasons for a healthy breakfast and eating more frequently.

Studies show that people who eat three meals a day, which included breakfast weighed far less than those who skipped meals. The bodies of breakfast eaters had adequate amounts of nutrients, such as vitamins and minerals and they could fight off cravings easier, particularly when they ate protein at each meal.

Even though eating healthy foods more frequently can help you lose weight, you still need to use common sense. You need to make sure that what you snack on and eat is healthy and you maintain portion control in the process.

Eating slower and counting bites helps maintain portion control. The slower you eat, the less you’ll need to eat before you reach the point of satiation.

Make sure you get plenty of sleep and exercise regularly to boost your metabolism and help make weight loss easier.

Drink plenty of water throughout the day when you’re dieting. Eight glasses or bottles of water will help keep you feeling full and hydrate you. Your body burns calories when it warms the cold water, a process called thermogenesis that burns extra calories.