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Lose Weight - Stay Fit and Stick With It!


Health and nutrition experts continually advise us that the more we exercise the healthier we will be. In magazines, the doctor's office or on television we are never far from information showing us how to exercise, what to eat and how to lose weight. One constant rule, in the expert's opinion, is that regular physical activity is an essential element to successful weight loss and fitness maintenance.

There are a few tried and true strategies that will help you to stay fit and trim. Most of all, as you plan your personal fitness goals, be reasonable and keep them within reach. Setting unrealistic ideals will only lead to failure.

Keep these tips handy and from time to time check the list to confirm that you are staying on track.

1. Get active and stay active. This will be the most important step to achieve. It is so easy to find reasons not to exercise. Just remember a little light to moderate activity each day will bring great results. Once maintained, even a daily walk will become second nature and you may find yourself actually looking forward to your exercise time.

2. One size does not fit all - understand your own unique body type and find out what works best for you. Set realistic goals for yourself and stay on track. Each day will bring it's own reward as you feel fitter and energized.

3. Plan a week ahead - Keep a log of your exercise or activity and put it a prominent place like the fridge or notice board. Chart your progress and thoughts in a notepad and make note of encouraging comments you receive from friends and family.

4. Eat small portions of food and eat often. Do not put your body into starvation and deprivation mode - it will only lead to bingeing. Try to keep an accurate daily food diary. You will be surprised how much good food you can eat and still stay trim and fit.

5. Add a few more extra cardiovascular activities to your day. Whenever possible walk instead of using the car or walk around the block at lunchtime. You will be surprised how many calories you can burn over the course of a week just by adding 10 - 15 extra minutes of daily activity.

As you start to feel more energetic and vital you will begin to see how setting realistic goals will help you to successfully maintain your fitness level long term. Keeping the weight off and staying in shape can actually get easier with time. From all the information available we all know how important it is to stay active and keep fit - so stick with it!

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MORE RESOURCES:

New York Times (blog)

How Exercise Changes Our DNA
New York Times (blog)
Far less has been known about exercise and methylation. A few small studies have found that a single bout of exercise leads to immediate changes in the methylation patterns of certain genes in muscle cells. But whether longer-term, regular physical ...

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Yahoo Health

6 Reasons Why You Can't Out-Exercise a Bad Diet
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Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you're not 17 anymore, and even if you work out 'round the clock, you can't transform your body if you constantly give in to cravings, high-fat foods, and ...

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How Exercise Changes Our DNA - NYTimes.com
Huffington Post
We all know that exercise can make us fitter and reduce our risk for illnesses such as diabetes and heart disease. But just how, from start to finish, a run or a bike ride might translate into a healthier life has remained baffling. Now new research ...



Hometownlife.com

Teacher rewards students for at-home exercise
Hometownlife.com
The hot-footed lizard is just one of various exercises that physical education teacher Greg Thompson teaches students. In an effort to encourage students to exercise at home, he's rewarding students who regularly practice the exercises with free movies ...



Jacksonville Daily News

Marines exercise crisis response training before deploying
WCTI12.com
The Quick Reaction Force live-fire exercise started with Ospreys from Air Station New River. The Ospreys fly into the company battlefield course, carrying Marines for missions ranging from evacuation to crisis response. In this specific mission Marines ...
Training exercise prepares Marines for deploymentJacksonville Daily News

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Today.com

Dr. Ephraim Engleman, 103, on longevity: 'Exercise is over-rated'
Today.com
Dr. Ephraim Engleman will celebrate his 104th birthday in March, but he's too busy to dwell on reaching that remarkable age. Engleman, the director of the Rosalind Russell-Ephraim P. Engleman Rheumatology Research Center at UCSF, keeps looking ...
103 Year old Doctor; Exercise Over-Rated for Long LifeThe Costa Rican Times

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Monthly Prescribing Reference

More Exercise Linked to Lower BP, Glucose Levels
Monthly Prescribing Reference
In a recent study published in the journal Preventing Chronic Disease, self-reported moderate to vigorous exercise was tied to lower blood pressure and blood glucose levels. Some earlier studies had shown associations between self-reported physical ...
Kaiser Permanente study: Self-reported exercise lowers blood pressure, blood ...News-Medical.net

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Exercise class created by Parkinson's patient may slows the disease's progression
WTNH
NEW BRITAIN, Conn. (WTNH)– A new exercise class is slowing the progression of a neurological disease, one move at a time. Studies show exercise has a huge impact on balance, flexibility, and mobility for people diagnosed with Parkinson's. Physical ...

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Lifehacker

Let Your Love For Your Pet Motivate You (Both) to Exercise
Lifehacker
Chubby dogs, although adorable, may not be as healthy as they can be. If you feel like both you and your dog need to shed a couple of pounds, your love for your pet can be the motivation you need to exercise more. Although love and concern for a dog ...

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Medical Xpress

Study suggests exercise benefit for localised prostate cancer
Medical Xpress
They completed questionnaires about their levels of exercise. 561 of the men died during the study, 194 of them from prostate cancer. Analysis showed that men who did the equivalent to walking or cycling for 20 or more minutes a day were 30 per cent ...

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