5 Simple Tips To Improve Your Fitness - Inside And Out

I realize after years of trying to exercise on a fairly regular basis that it's very
difficult to not only get movitated to do it in the first place, but also to stay
motivated to do it as part of our lifestyle.The one thing I actually do know is that
we can't just do it for an upcoming wedding so we can look amazing in our strapless,
black dress. Nor, can we do it for our class reunion with the secret ambition of
driving our high school sweetheart mad as we walk away from the buffet table with
our wisps of lettuce, steamed greenbeans and an ever so delicate piece of boneless
chicken breast. The wedding reception will be over. The black dress will be off to
the cleaners. The high school reunion will end like Cindarella's ball and our high
school sweetheart will be going home with the woman he married shortly after he
forgot about you.(OK. So maybe you want him to be SORRY that he forgot about you.
But, you get the point.)

Who should you exercise for anyway? Well, it's all about you!I know it's difficult
to believe that it's all about you when YOU are the last person you do anything for.
It's always about the kids, the dog, the boss, the deadlines, the special projects,
the plumbing leak in the basement pipe, the oil change on the car, cutting the grass
-- oops, did I forget meal planning and eating? Throw in Little League or T-Ball,
basketball games, cheerleading camp, chauffer duties, and dance class
and...well...we have ourselves one big problem. So, how on earth are we going to
find time to exercise even once a week? Nevermind three to four times a week as is
usually recommended.

Well, I'm here to tell you that it is very doable.

Tip #1: You have to actually believe that you are important enough to do this for.
Because if you're more concerned about the dog's exercise than your own, you need
some exercises in personal development before exercise in a gym. Somehow, we've all
forgotten the principle that we hear every time we begin a take-off from the runway.
"Always secure your own oxygen mask before trying to help the person next to you."
That sounds fairly logical, right? I mean, if I'm not breathing it's going to be
darn hard to help my buddy in the next seat. Yet, we throw out the logic behind this
principle every time we neglect ourselves to the point where we actually believe
that we're doing the right thing by doing nothing for ourselves. Where did we learn
this? Did it come with our fear of the dark and our colic digestive systems? I mean,
when we're born we're the most selfish creatures on earth. We cry for everything we
want and we want everything. And, even after we've been fed, burped, bathed, and
napped --- we're still looking around the room for some form of validation. However,
at some point our parents psychologically beat this tendancy out of us. Literally.
(Don't be too hard on them -- we have done the same things to our own kids, and so
on and so on.) We were told to share and to be nice and to kiss Aunt Kate even
though her saliva dripped down our cheeks for five minutes after she kissed us. And
then she had the nerve to pinch the cheek, too. By the time we've allowed this type
of thing to happen to us we had pretty much decided that our well-being isn't all
that important as long as the rest of the world is OK. By the time we become parents
-- forget it! Once a person says adios to sleep for the next 20 years, it's fairly
easy to say good-bye to exercise. And, since appropriate amounts of sleep and
regular exercise are essential for weight loss and weight maintenance, we're doomed
if we don't get a grip!

Tip #2: Carve out 20 minutes 3 to 4 times a week where you lock yourself in your
bedroom and be sure you come out sweating! Invest in a stationary bike or a mini
trampoline. You can find either one, secondhand, for about $100 or $150. When
someone is trying to get rid of these items, they just want them OUT of their home.
They don't care how much money they are losing. (The only thing they weren't losing
was weight because the exercise equipment collected clothing, books, and other junk.
The original owner rarely, if ever, got on the thing!) They want the bike OUT. You
want the bike IN. Either piece of equipment is a great way to start getting some
cardio. Throw on a CD that would get even grandma on the dance floor and move with
some gusto. My philosophy is: Dance as if you're getting paid for it! Break it up
with interval pedaling or jumping at an all out pace for 30 seconds and then resume
to a regular pace for a minute. Do several of these intervals in a 12 to 15 minute
period and you'll burn fat like you never thought you could. The next 10 minutes can
be spent on toning your abs and your arms. But, that would be another conversation.
For now, do you think you can find 15 minutes 3 times a week so that you can look
better, have more energy, and find an immediate mood elevator? I think so.

Tip #3: Do you remember the old adage, "You Are What You Eat"? Well, I can only say
that we should have paid WAY more attention to this statement than we have in the
past. I know we don't live in a perfect world. And, I know that we cannot control
everything in our lives. Crap happens. But, I do know one thing: Most of the
diseases that are on the rise in our modern world are caused by our ingestion of
preservatives, toxins, hormone filled meats, and foods that tell our brains to
"store fat" rather than "use for energy". All of these combined issues equate to
either inflammation in the body, an auto immune disorder, weight gain or all of the
above.

Now, this doesn't mean that we have to be the kill-joy at our own party.
Occasionally, it's fine to indulge in the Tiramisu with a dash of Bailey's or the
hot, Italian bread basket at that little hole-in-the wall restaurant that makes the
best spaghetti sauce on the planet (except for Mom's and Grandma's). But, on a daily
basis, it would benefit all of us to make the best choices possible when putting
something into our mouths. For example, when given the choice between white sugar,
which causes a surge of blood glucose and insulin and can cause the onset of
Diabetes, or those artificial sweeteners that have been PROVEN to be carcinogens ---
how about if we choose to use a raw sugar, a home-grown honey or Stevia. I don't
want to list them all because it truly depends upon your own body and how you
respond. For example, I know people who swear by Xylitol. Yet, I know some people
who cannot tolerate Xylitol. They experience stomach discomfort and diarrhea. I'm
only suggesting that you try the more natural sources of sugar (i.e., unprocessed as
much as possible) and see what works for your body.

Try to keep the pasta consumption under control -- like, maybe once every week or
two. And, when you do eat pasta, eat a whole grain pasta so that you can absorb more
nutrients, digest it more slowly, and reduce the blood glucose spiking that the
processed white flour pastas create (as discussed above). Most people have issues
with wheat and gluten. Some people absolutely KNOW these products are not conducive
to a healthy gut. Others are unaware of it and just think they have indigestion.
When in doubt, see a holistic practioner to identify any issues you may have
personally. Then, rather than treating the "symptoms" with shots and pills, treat
the "cause" by removing the food that is causing the symptoms and determine how
often, if ever, you should eat those foods. Wheat and gluten are only two possible
gremlins. There are many gremlins and they vary from person to person. One person's
power food is another person's poison. You need to be in tune with your own body and
responsible for its overall well-being.

Tip #4: Busy professional people squeeze a lot of tasks into 24 hours. And, we
really should be sleeping for 8 of those 24 hours. So, on the days that it's
impossible for you to spend that half hour or 45 minutes working out, at least take
a ten minute walk around your building or parking lot to stretch your legs and get
some fresh air. I know from my days in the corporate culture, the only time I
noticed a person was "walking" was when they were walking to the vending machines.
BAD choice! Instead, leave your desk for 5 to 7 minutes and move a little.
Technically, companies are supposed to allow a 10 minute break in the morning and a
10 minute break in the afternoon. Unfortunately, most people don't take their breaks
because they feel the pressure of handling a larger workload. Spend less time at the
water cooler enaging in negative
"chit-chat" and take a quick walk by yourself. Clear your head. Focus in on all the
things you have to be thankful for - like your family, friends, and...yes, even your
J.O.B. (Remember, some people don't have a job.) Getting away from your desk for a
few minutes can help energize you during that 2 p.m. slump. So, take a few minutes
in the afternoon and get moving. You will clear your head and be more productive
during those last few hours of work.

Tip #5: When you "walk" -- walk PAST the vending machines that I was talking about a
few minutes ago. There is NOTHING in those machines that are healthy. I repeat -
Nothing! Not even the chips that say "No Trans Fats". Trust me. If it can live in a
bag for 3 years before you consume it - the preservatives and food dyes alone are
enough to thwart any weight loss or weight maintenance for which you may be
striving. If you need to snack late morning and mid-afternoon, bring a baggy filled
with walnuts or almonds. A handful will do. Nuts are an excellent source of protein
and omegas. But, that doesn't mean that we should eat half a pound in a sitting.
Also, celery is a great snack that packs a crunch! It's also good for reducing belly
fat and it's known to reduce stress just by chewing it. Some other good snack foods
are raw broccoli, raw cauliflower, and raw carrots. Stay away from pretzels. So many
people think that low fat pretzels are a "good snack food". However, anything
advertised as "low fat" contains extra sugar. So, pretzels are basically an empty
carbohydrate that will simply spike your blood sugar and won't satisfy hunger for
longer than half an hour at best. Of course, apples, raspberries, strawberries,
blueberries, and oranges are both healthy and satisfying. Gogi berries actually have
a lower glycemic index than apples or oranges and have the highest ORAC value of any
common fruit. Because they are so high in fiber, the goji berry satisfies the
appetite for longer periods of time.

So, go ahead. Incorporate these tips into your lifestyle. Move yourself to the top
of your "To Do List". You'll be glad you did!