The Best Time to Exercise

Before Breakfast
Clears the fog so you can begin your day refreshed & alert.
You have to take a shower anyway.
Outside exercisers can enjoy the peace & quiet of the early morning.
Done in the morning, exercise is "out of the way."

Before Lunch
Enables you to work off morning tensions.
Can help curb your appetite.
Refreshes you to meet the afternoon demands.

Before Dinner
Clears the day's tensions.
Helps you avoid "just home from the office" binging & snacking.
Can help curb your dinner appetite.
Refreshes you for evening activities.

Before Bed
Can help you relax & clear your mind of the day's problems so you can sleep more soundly.

In other words, pick when you need it most.
Just know that you need it.

Monday's

There is a one liner that rings in my ears weekly. We have all said it at one time or another, some of us are just more willing to say it over and over and over. Read the following statement outloud... I will start on Monday. Sound familiar?

Most people dread accepting responsibility. That’s just a fact of life, and we can see it in motion every day. Yes, the avoidance of responsibility in both our personal and professional lives. And here’s something else we can see just as often: We can see that most people aren’t as successful as they wish they were. Do you see there is a connection between these two very common phenomena?

I will start exercising on Monday, I will go on a diet on Monday, I will drink more water and less pop on Monday, I will get more sleep next Monday.  Guess what? It is the middle of October and you are running out of Monday's. Do you plan on a repeat in 2010!

Top Ten Reasons to Hire a Personal Trainer

Many automatically equate personal training with gyms full of hard-core strength trainers, body builders, or athletes. This is only part of the picture. More and more people, novice and veteran exercisers alike, are working with personal trainers because they offer a practical and affordable means of getting and staying healthy.

1. Motivation. Personal trainers wear many hats, serving not only as coach, but also as an educator, confidant, role model and a major source of motivation and encouragement.

2. Consistency. Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuses you may come up with for not exercising.

3. Safety. Are you unsure about how to use equipment at the gym or how to perform walking lunges without hurting your knees? A personal trainer will show you how to exercise safely (including which exercises to avoid), and instruct you on the proper and safe use of exercise equipment.

4. Individualized instruction. An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals.

5. Effective workouts. Today's hectic lifestyles mean you don't have time to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently.

6. Supervision. Personal attention during exercise is the primary function of personal trainers. Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That's what your personal trainer is for: to observe, assist and, if necessary, correct as needed.

7. Sports-specific training. Many amateur and professional athletes work with a personal trainer during the off-season to prepare themselves for in-season competition. Whether you want to shave some time off your 5K run or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice.

8. Injury rehabilitation. Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.

9. Special-needs training. Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address these special conditions.

10. Ego boost. It's a fact - feeling good makes you look good, and vice versa. Not only can a personal trainers help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.

10 WAYS TO GET MORE CALCIUM

It is recommended that adults get 1,000 to 1,200 mg (milligrams) of calcium each day. Yet with all its obvious benefits, many people do not get enough of this mineral in their daily diet. So we’ve compiled suggestions for increasing your calcium intake, from the obvious to the not-so-common:
1. CALCIUM SUPPLEMENTS: The National Institutes of Health recommends calcium supplements with familiar brand names whose labels state “purified” or have the USP (United States Pharmacopeia) symbol. Calcium supplements with Vitamin D may help your body better absorb the calcium. Many tablets come in 600 mg – with suggested dosage on the label of one to two tablets per day. Consult with your doctor about the proper amount to supplement your diet.

2. MILK: It’s the first thing that usually comes to mind when we think about calcium intake. Drink skim or 1 percent at most. 1 cup cow’s milk = 300 mg.

3. YOGURT: A word of caution about yogurt: Most yogurts are very high in carbohydrates and added sugars – as much as six teaspoons in six ounces. I encourage clients to start with plain yogurt and add their own fruit, cinnamon, vanilla and even some sugar as needed. Another healthy way to get your calcium: Mix low-fat yogurt with ranch dip mix to dunk veggies. 1 cup of yogurt = 300 to 400 mg.

4. CHEESE: Look for cheeses made with part skim milk, which lowers the fat content. Cheeses that are naturally lower in fat include parmesan, feta, ricotta and part skim mozzarella. A one-ounce serving of cheese varies from approximately 150 mg to 300 mg.

5. VEGGIES: Spinach, broccoli, artichokes and kale all contain calcium. You’ll need to eat quite a few veggies to get a significant amount of calcium. Still, milligrams can add up. One artichoke = 54 mg; Half cup cooked broccoli = 36 mg; One cup cooked kale = 32 mg; One cup raw spinach = 30 mg.

6. TOFU: It isn’t just for offbeat vegetarians any more. Good thing, because half a cup of regular tofu, processed with calcium sulfate = approximately 400 mg.

7. CALCIUM-FORTIFIED DRINKS: These are perfect for people who don’t like milk or are lactose intolerant. However, recent reports state that calcium-fortified drinks may vary in their absorbability by the body. 1 cup calcium-fortified orange juice or fortified soy milk = 300 mg.

8. ALMONDS: Nuts are good for you, but high in fat and calories, so be careful not to overdo it! 1 oz of almonds = 80 mg.

9. SALMON AND SARDINES: One sardine, drained with bone = 91 mg; three ounces canned sockeye salmon, drained with bone = 203 mg.

10. MOLASSES: Use two teaspoons of blackstrap molasses as a sweetener. It has approximately the same amount of calcium as a glass of milk. Two teaspoons = 344 mg.

Will Power

Nothing has power over your fitness training unless you give it power. Approach difficulties with a light spirit. Renew your intentions when you feel dejected. Look excuses in the eye, and toss them from your path. This is known as will power!

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www.step4wardfitness.com