We have all started a fitness routine one time or another and that wasn’t necessarily the hard part. The problem was sticking to the routine. The best way to realize results in your fitness plan in both the long and short term is to make your fitness routine a HABIT. This way exercising becomes a spontaneous, automatic activity. Here are some tips that will help you develop a good habit.

1. Variety

Shift your perception from physical regiment to physical activities. Having a variety of activities, e.g., weight lifting, walking, running, tennis, cycling, aerobics classes, etc– will give you a blend of activities to do regardless of the weather.

2. Make exercise a priority

Exercising is a must–make it a non-negotiable, something you have to do as if your life depended on it. And it does…

3. Early bird

Experts agree, the best time to do physical fitness is in the morning. So if you have to get up a little earlier, do so and get your workout in. Afterwards, take a shower, dress up and head off to where ever your destination is–you will feel invigorated.

4. After work

If you can’t get your exercise in during the morning, then the next best thing is to do it after work. But, do not make the mistake of going home first. Chances are you will lose your motivation to workout. So carry a gym bag or have a locker if you are using the gym.

5. I’m tired

Workout even if you feel tired. Exercising helps blood flow and makes better use of oxygen. Chances are you will feel better and energized after your workout. Besides, this is a golden opportunity to kick in that discipline which helps form the habit you are looking to develop.

6. Keep a journal

Write down all of your activities. How far you ran, walked; how many sets, how far you rode on the cycle, laps swam, etc. This way you can keep track of your progress and know when to adjust your program. This journal also serves as a motivator. You can look back to when you first started and see your accomplishments.

7. Walk

If you enjoy walking, use a pedometer and shoot for 10,000 steps a day. That’s about a 30 minute walk. You can break it up into 10 minute intervals if you have to, but the key is 30 minutes. Don’t have or want a pedometer, then walk your dog. I’m sure he/she will love it.

9. Rewards

You make think loosing weight or being able to fit into your old or smaller clothes is reward enough, however you did do something remarkable and it did take a lot of effort. REWARD yourself. Experts say it helps with self esteem and is a motivator.

Spring Training Fitness Tips

Spring is in the air and with it brings all sorts of indoor and outdoor activities. Many people get into their spring cleaning routines, storing away winter clothes and planning outdoor festivities. But what about “Spring Training”? Is there such a thing? Well yes and here are some tips to help you with this wonderful season.

1. Get a physical.

Roughly 20 percent get an annual check-up. 20%! Oh my gosh. Maybe you should help get that percentage up and here’s why. You may be feeling peachy and look good but it’s important to get your blood pressure, cholesterol and vitamin deficiencies checked before designing your fitness program.

2. Use the buddy system.

Let’s face it. A friend indeed is a friend in need. A friend can help you stay focused and motivated during challenging activities such as working out. So, hook up with a trusted friend and together plan and execute your spring training.

3. Get appropriate gym-ware.

Worn out sneakers and thick sweat suits are not going to cut it. It is critical to have appropriate footwear and clothing that is not going to induce heat injuries like heat exhaustion or stroke. Dress down…

4. Sun screen is supreme.

Those UV rays can be dangerous to your skin. Cover your skin with SPF 15 or greater and don’t forget to apply lotion to those easy to forget areas like under your arms and behind your ears.

5. Stretch.

Always stretch before and after your work-outs. A good 10 minutes should do the trick.

6. Drink plenty of water.

Doing so will help prevent heat injuries including cramps and fatique. Try to use stainless steel bottles and avoid some of the potential chemicals released from plastic bottles such as Bisphenol A, or BPA.

7. Sports.

Engaging in sports is a solid way to stay healthy. Perhaps tennis, volley ball, baseball, etc are sports you can participate in. Plus, think of all the fun you will have :O).

9. Hit the market.

Fruits, vegetables, fish and nuts are always good to have in your frig and pantry. These items will help provide you the nutrition you need when engaging in physical activities.

10. Use ankle and arm weights.

The resistance applied by these weights helps you get the most out of your routine and definitely helps you prepare for bikini season :O).

11. Get read, get set, go.

Getting involved in local races is also a smart thing to do. Not only are you getting into better shape, you’ll make new friends and support a cause or benefit.

Remember, always check with your doctor before you begin a fitness program then go for it and work your way into healthy. You will look good, feel good and be glad you did years down the road.

Aerobic Exercise Helps You Feel Better & Enjoy Life

Aerobic activity is good for you regardless of your age. As your body gets accustomed to aerobic exercise, you’ll become stronger and healthier. Consider these 10 tips.

Aerobic exercise helps you:

1. Aerobics keeps pounds off.

Aerobic exercise and a healthy diet helps you lose weight–and keep it off

2. Increase your stamina.

At first, aerobic exercise may make you tired for a short period, but over the long haul, you will enjoy greater stamina and less fatique.

3. Helps prevent viral illnesses.

Aerobic exercise is known to stimulate your immune system. This leaves you less vulnerable to colds and the flu.

4. Reduces heart and other health risks.

Aerobics reduces the risk of a number of conditions, including obesity, high blood pressure, heart disease, type 2 diabetes, certain types of cancer and stroke.

5. Manage persistant conditions.

Aerobic exercise helps reduce high blood pressure and control blood sugar. It also helps prevent subsequent heart attacks.

6. Strengthens your heart.

Aerobics helps pump blood more efficiently and improves blood flow to all parts of your body.

7. Boost your mood.

Aerobic exercise helps with depression. It reduces the tension associated with anxiety and induces serenity.

9. Helps you stay active and independent as you grow older.

Aerobic exercise keeps your muscles strong and helps you maintain mobility as you get older. Aerobics also keeps alert. 30 minutes of aerobic exercise three times a week helps reduce cognitive decline in older adults.

10. Helps you live longer.

Studies have shown that people who engage in aerobic exercise regularly live longer than those who don’t.

Remember, start slowly and gradually increase the intensity. Workout regularly and always consult with your doctor before any exercise regiment.

Choose realistic goals

Resolving to look like a super model is probably not realistic for the majority of us, but promising to maintain a daily physical fitness program is very possible. Stay away from choosing a resolution that you’ve been unsuccessful at achieving year after year–you are setting yourself up for failure, frustration and disappointment to say the least.

Create a game plan

At the beginning of the year, write a detailed plan. All successful ventures start with a plan that describes the mission and specifics on how this mission will be achieved. Try to write this plan yourself so there is a likely chance you will follow through. Again, be realistic with your approach.

Break it down

Make your goal less intimidating by dissecting it into smaller parts. Set smaller goals to negotiate throughout the year that will help you to reach the main goal. This way, if you weren’t able to reach your final goal, you would have at least met some of the smaller ones.

Get support

Ask friends and perhaps family to help you be accountable–to keep you in check. Set limits to your support so that this doesn’t backfire and become more of a hindrance than helpful.

Solicit a Pro

Sometimes the help of a professional is practical. Research has shown that obtaining help from a fitness professional greatly improves peoples success rate.

Limit yourself

Don’t make a host of promises. This can spread you too thin and can also lead to failure and a number of emotional setbacks.

Reward yourself

Give yourself a “Atta Boy/Girl” every time your reach a milestone and perhaps treat yourself to something special. This helps boost your confidence and helps set you up for more success.

It’s a new year and new opportunity to give it a whirl or another shot. Forget the past and always look forward with the best of hope and intentions. Remember, past failures are only stepping stones to success.

The holidays are certainly festive, busy and it is easy to get distracted and allow your workouts to fall by the way-side. Follow a few simple tips and you can make the best of the holidays and enjoy family and friends and not compromise all the hard work you have done year long.

Forward Looking

Traveling is probably on the agenda for some of you and looking forward can make a world of a difference. Consider some of these tips:

• Scope out walking, running or trails in the area you maybe visiting
• Contact the hotel you will be staying at and see if they have a fitness room
• Find a gyms that’s close by and see if they allow guest to use the facility
• Talk it over with friends and family and see if you can make it a family affair

Get Prepared

Plan for the worst-case scenario. This may include no local gym, suitable trails or access to training equipment. You may not have time for yourself, so plan on squeeing in 10-15 minute works. Try these tips on for size:

• Bring a workout plan with you that’s about 10-15 minutes long and can include squats, lunges, pushups, jumping jacks or
• Bring resistance bands or other portabled equipment
• Bring your laptop and a workout DVD or try streaming workouts online
• Wear your running or walking shoes as much as you can; you maybe able to sneak in a 20-minute walk or run

Use Every Opportunity

• If its difficult to get in a work-out or no way that you can, get creative and find ways to move your body and be mobile
• Walk as much as possible. Take the long way around, use the stairs, volunteer to walk the pet
• Set up a game of football, tag or hide and seek with the kids
• Offer to help with shoveling snow, raking leaves or chores
• Use water bottles if you don’t have equipment and do lateral raises or overhead presses. Some exercise is better than no exercise

You can probably come up with some ingeneous ways to fit in some exercise during the holidays. Yes, have a wonderful holiday and enjoy your friends and relatives, but also plan, get prepared and use every opportunity to slip in a short work-out.

Oh, by the way

If you haven’t finished your Christmas shopping, consider giving a gift of lasting benefits. For example:

• Enroll that significant other, friend or family member at SMS Muscle & Fitness or
• Enroll them in a contempory full fitness program such as this one
• Perhaps give them customized fitness programs like these

Happy Holidays

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FUNCTIONALITY is the operative word when deciding what to wear in the gym. You should wear clothing that is appropriate for the type of activity you will be engaging in. Some of this maybe common sense to some, but remember, not everyone has the same perspective as you and not everyone has the same amount of experience in the gym. So, with that said, let’s looks at what maybe practical to wear in the gym.

Again, functionality should be the priority when deciding what to wear and style show be secondary. And folks, when it comes to style, don’t go over board;. you are at a gym, so keep it conservative and wear acceptable wears. So…

Tops

Stripping down to your bare essential may not be a good idea. Sure, you are concerned about staying cool, but covering up maybe a better option and provides benefits during training. Wearing a sweatshirt or hoodie during your training can help keep your muscles and joints warm which helps improve circulation and provides less risk of strains and other injuries. The additional sweat will also help to burn calories and reduce your water weight. Naturally, you do not want to over dress and certainly, you want to consume water.

At the minimum, wear a T-shirts made of plain cotton or a fabric that repels moisture away from your body. Don’t wear anything too loose or you risk the chance of your garment getting in the way of machines and weights.

Bottoms

You can wear stylish bottoms but they should be functional. Length is key, shorts should be no longer than a few inches below the knee; longer pants should reach your ankles. Both shorts and pants should be loose enough to allow a full range of movement but should never be baggy.

Footwear

Footwear should be supportive, cushioned and breathable. Steel toe footwear maybe a good idea when working with free weights. Again, nothing overboard and don’t just wear them to wear them.

Head

If you wear headgear, a beanie or skullcap works well; brimmed hats will get in the way and aren’t as easy to keep clean. A beanie or skullcap is easily thrown into the wash along with your other gym-wear.

Fitness Gloves

If you are concerned with the toughness of your hands, then perhaps you may want to invest in a good pair of fitness gloves. Weight-lifting and other anaerobic activity could cause your hands to be callous.

In Short

FUNCTIONALITY IS KEY. Yes, you can be stylish, but do so with taste, consideration for others and decency. Don’t dress to impress, but dress to get the best out of your work-outs. Don’t wear anything baggy or too loose and don’t wear anything just to wear it. For example, steel toes if your objective is to do a few rounds on the thread mill. Besides, steel toes is not your best bet on a thread mill. Comfortable, cushioned, breathable and well fitting footwear is a better bet.

There are not many people who do not deal with stress. While stress is good to a degree, as it helps motivate and move you into action; too much stress and no outlet for it could be dangerous to your emotional, mental and physical health. There are a number of ways to reduce stress and bring it under control. For servere stress conditions or problems, one may need to take medication as prescribed by a doctor or undergo professional counselling. Yet for typical stress, one could bring relief merely by following the tips below. While these tips are not conclusive or exhaustive, they do provide you a foundation from which to begin a regiment that will reduce stress.

Tip 1

If you are not a member of a gym, then become one and go regularly. The National Academy of Sports Medicine recommends at least 30 minutes of exercise five days a week. Regular exercise helps improve your mental and emotional well-being and helps protect you against osteoarthritis, heart disease, cancer, stroke, diabetes and obesity. So, get into a gym and get involved physically.

Tip 2

Before you engage in any serious exercise, warm up for 5- to 10-minutes. Walking on a treadmill or using cycling machine can help loosen your joints and muscle and also help prevent injury.

Tip 3

Take a yoga class. These classes can help to ease stress and improve your flexibility. Deep-breathing also helps you relax and relieve stressful situations. Stretching techniqus used in yoga can help relieve aches and pains when done correctly.

Tip 4

Sign up for a kickboxing class. Kickboxing reduces stress and anger by punching and kicking a punching bag and allows you to reap the benefits of a complete cardiovascular exercise workout.

Tip 5

Use weight machines, elliptical machines, treadmills, stair-steppers, stationary bikes and rowers. Regularly use machines that you are comfortable with using. Whatever the case, use different machines at the gym.

Tip 6

Get involved in other classes that your gym may offer other than kickboxing, arobics, yoga, dancing, etc. These classes can be great fun and be instrumental in relieving stress and getting your mind off of the situation or issue that is causing you stress.

Tip 7

If your are the type who needs a little motivation and guidance, get yourself a personal trainer who can work one-on-one with you and help you develop a personalize regiment thats right for you.

Tip 8

Do something. Don’t just let stress take control over you. Be proactive, get involved, get in the gym and work that stress out. You will benefit from a healthier perspective, better health and you may very well make new friends and enjoy yourself which is a stress reducer in and of itself.

Tip 8

Try one of these routines to help reduce stress.

1. Set a target.

You know you have to lower your cholesterol, but how low? This depends on a number of factors that include your personal and family history of heart disease as well as cardiovascular risk factors like obesity, diabetes, high blood pressure and smoking.

Most doctors will treat for a target LDL of less than 70, says James Beckerman, MD, a cardiologist in private practice in Portland, Ore. If your risk is moderate, a target LDL of under 130 should be O. Beckerman says. If your risk is low, less than 160 is a practical target. The idea is to get treatment early if you have 2 or more risk factors.

2.Medication

If your cardiovascular risk is high, you may also need to take a cholesterol-lowering drug. Michael Richman, MD, medical director of the Center for Cholesterol Management in Los Angeles, indicates that the using prescriptions is the only way to lower cholesterol fast. You shoud do some basics, like stopping smoking and lose weight, but practices only llower the risk modestly.

Several types of cholesterol-lowering medication are available, including niacin, bile acid resins, and fibrates. But statins are the treatment of choice for most individuals. “Statins can lower LDL cholesterol by 20% to 50%” says Pamela Peeke, MD, assistant professor of medicine at the University of Maryland School of Medicine in Baltimore.

3. Be mobile

Regular physical activity can raise HDL “good” cholesterol by up to 10%. You can benefit from moderate exercise such as brisk walking.

Robert Harrington, MD, professor of medicine at Duke University School of Medicine in Durham, N.C., urges his patients to go for a 45-minute walk after supper. The key is to do exercise regularity. “Some experts recommend seven days a week, although five days a week may suffice.

4. Stay away from saturated fat

The first thing to do when lowering your cholesterol level is reduce your saturated fat intake. Elaine Magee, MPH, RD, the author of several nutrition books suggest the second thing to do is eat more ‘smart’ fats. Some recommended substitutes are canola oil or olive oil for vegetable oil–cut back on meat and eat more seafood.

5. Consume more fiber

Fruits, vegetables and whole grains, are excellent sources of heart-healthy antioxidants and cholesterol-lowering dietary fiber. Soluble fiber can help reduce cholesterol. Good sources of soluble fiber include dried beans, oats, and barley, and fiber products containing psyllium.

6. Eat Fish

Fish and fish oil are chockablock with cholesterol-reducing omega3 fatty acids. “Fish oil can have a deep effect on cholesterol and triglycerides. Fish oil is considered to be quite safe, but check with your doctor first if you are taking an anti-clotting medication. Salmon and tuna are great sources of omega-3s.

Plant sources of omega-3s include soybeans, canola, flaxseeds, walnuts, but they don’t provide the same omega-3s like fish.

7. Green Tea

Drink green tea as a healthier choice to sodas and sweet beverages. Research on animals and humans shows that green tea contains elements that can lower LDL cholesterol. A small scale study done in Brazil indicated that people who consumed 2 capsules contain green tea extract experiences a 4.5% reduction in LDL cholesterol.

8. Get Nutty

Research has yeilded that regular consumption of nuts can bring some reductions in cholesterol–walnuts and almonds in particular. Nuts are high in calories, so don’t consume more than a handful a day.

9. Don’t smoke

Simple as that–DON’T SMOKE.