Make the Commitment…for Life! Isn’t it time you take control of your health and your life? Proper nutritional support is only part of the equation to a healthy body. Combining fitness, healthy eating habits, and nutritional supplementation will put you on the road to a healthier, leaner, more energetic YOU!

Click on the items below for more information.

• It’s a Lifestyle!
• Getting Started
• Cardiovascular Activities
• Strength & Weight Training
• Avoiding Obstacles

Setting goals – realistic goals is extremely important as they provide a sense of achievement. Keep in mind that if you have not been very active or even sedentary for many years, it is going to take time and focus to improve your fitness level. One step at time!

First things first – just get up and move! Especially for those of you who have been sedentary, anything that will get your body moving, your muscles working, and your blood pumping is considered a cardiovascular activity. Performing these activities with a strength-training routine is critical to overall success. As always, it is recommended that you see your doctor before starting any exercise program.

Start slowly, but make sure you start! Walking, swimming, riding a bike, and jogging are tremendous ways to improve your cardiovascular system while also burning calories. Then be sure to incorporate some weight training into your weekly activities. There’s no need to join a fancy gym or club. Many of these activities can be done at home and in your neighborhood.

Remember – set realistic goals, stay focused, and get started!

Remember, the point of cardiovascular activities is to get the heart beating and the blood pumping. Begin with 20 to 30 minutes per day at least four times per week. Gradually increase the duration and the intensity to about 45 minutes as your body allows. It is also very important to stretch and cool down for at least five to 10 minutes at the end of your activity.

Choose an activity or activities that you enjoy, therefore the chances of your continuing with the activity will greatly improve. Also, mix things up a bit. Choose different types of workouts to avoid boredom and promote greater results.

Here are just a few activities that can be considered cardiovascular:

These are just some examples of traditional cardiovascular activities, but there are so many more. Be creative, be motivated, and be heart-healthy!

Often forgotten, strength building and weight training are paramount to overall health and well being. As we age, it becomes even more critical for maintaining bone density, lubricated joints, and strong bodies. Also keep in mind that the more lean muscle you have on your body, the more calories your body will burn even when you are resting. So, building stronger muscles also supports a healthy weight management lifestyle.

Most experts agree that even devoting 30 minutes of weight training two or three times per week is sufficient for strength and muscle gains. If you are just starting your fitness routine, you may want to perform your weight training on days that you are not doing any type of cardiovascular activities. Once you build up your strength and stamina, both cardiovascular and weight training activities are recommended for optimal results. Therefore, try to work your way up to four to five days per week of cardio and two to three days of weight training.

Before starting your weight-training program, a light warm-up is recommended. A quick walk or bike ride for five to ten minutes is sufficient. Try to work all the major muscle groups (chest, back, shoulders, arms, legs) starting out with a very light weight. Gradually increase the weight to the point where you can perform 10 to 12 repetitions while keeping good form for three sets. Rest for one to three minutes between each set of exercises. Always stretch between each set to reduce muscle soreness and maintain flexibility.

Weight training may be done at home, but if you are a beginner, it is recommended that you spend a few weeks at your local club or gym to get the proper instruction on how to perform each strength training movement. If this is not possible, there are many fine books and videos/dvd’s available on the market today. Whichever choice you make, just be sure to incorporate weight training into your healthy lifestyle.

Individuals who are successful in choosing a healthy lifestyle have focused on their goals and accepted change in their lives. They also have come up with creative ways to overcome particular obstacles or road blocks along the way. Obstacles can be overcome…excuses cannot!

I’m embarrassed to go to a gym. Maybe you're not happy with the way you look and feel intimidated going to a gym. Well, there are many ways to avoid this obstacle. First, most all activities can be done at home or in your own neighborhood. Find a stadium or field and “walk the stairs”. Ride a bike, walk the dog, or put a great CD in the stereo and dance the day away! Purchase one of the great books or videos that provide step-by-step instruction on weight training or aerobic activities. There is always a way to exercise without going to the gym.

I don’t have time to exercise. This is probably the most common excuse in the world! Maybe you are a single mom, or you work two jobs, or care for an elderly parent, or maybe you are just too tired at the end of the day. We already told you how easy it is to find ways to exercise right around the house. The kids would probably love to join you with a little dance number, or what about jumping rope! Too tired at night? No excuse – first thing in the morning is the best solution. Yes, you may have to get up 30 minutes earlier, but in the grand scheme of life it is well worth the effort.

I get bored after a few weeks and stop. If you’re bored then shame on you! With all the different types of activities that you can make part of your workout, there is no excuse for boredom. Constant change is extremely important to keep you motivated and focused. Get a buddy…many people find that they stay more motivated if they have a workout partner. Use your imagination and if you truly want to have a healthier and leaner body, you will never become bored with your workouts.