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Listen to the Podcast here for Free!..  

Or.. You can also download your very own copy here..  Click Here To Download

Listen to the Podcast here for Free!..  

Or.. You can also download your very own copy here..  Click Here To Download

Listen to the Podcast here for Free!..  

Or.. You can also download your very own copy here..  Click Here To Download

Have you started out on that New Years Resolution yet?

Have you given up on getting fit and healthy in 2009?

First of all Never Ever Give UP! It doesn’t matter where you are at this point in time , it is just important to get  pick yourself up and get some Motivation and Inspiration to get moving.

This is where I come in-I hope that over the course you will gain all the information you need to get Fit Healthy and in shape to be the best that you can be.

Health and fitness is generally on the minds of at least 90% of people that I talk to. At least that is what they tell me.

Most people are at least thinking that they must do something to improve the way they look and feel. Living better and staying in shape is important to almost everyone.  Is it important enough for YOU!

If so read on……

Some of us have body types that naturally make this easier.  Unfortunately for the rest of us, a slim physique takes a lot of extra work and discipline.  I’m not going to kid you on this -  It can be discouraging at first  and many people do not really know where to begin.

Of course, we all know that regular exercise is key if you want to shed those excess pounds.  It is a god way to start. However, you can do all the exercise in the world and still have that stubborn belly fat if you do not combine your efforts with a good diet (eating program) and a Winning Attitude. I will cover these in more detail as we move along.

Finding the right balanced program of exercise, food intake and having a winning attitude will not only help you lose weight, look good and feel good about yourself, but it will also help you maintain your Overall Health.

Being overweight or eating unhealthy foods can lead to serious health problems. Not only will extra pounds make your appearance less flattering, but beneath the surface there are many potential high risk health problems- here are just some of the key health indicators

1. High blood pressure ( Hypertension)

2.Poor circulation- (premature aging)

3 Eventual clogged arteries due to poor eating habits- (high cholesterol)

4. Stroke (which can leave you paralyzed)

5. Heart Disease

I have also seen too many people become seriously depressed and suffer low self-esteem when they have become so out of balanced with their lives.

But this doesn’t have to happen to you.

So remember it is Never TOO late to get started with Your health and fitness goals and experiencing the feeling the positive results of taking the first step.

Sign up to my BLOG and get all the Information and Motivation you need.

I look forward to hearing from you

Susie

Diets will not only help you lose weight, but they will also help you maintain your overall health.  Being overweight or eating unhealthy foods can lead to a ton of more serious health problems.  Extra pounds may make your appearance less flattering, but beneath the surface there are many other risks.  High blood pressure, poor circulation, clogged arteries, stroke, and even heart disease can occur as a result of poor diet and lack of exercise.  That is why it is so important to push yourself to start living well as soon as possible.

There have been a lot of health diet fads that have come and gone in recent years.  It is hard to know exactly which one you should be following.  The truth is that the best approach will depend on your physique and your current physical condition.  It is always best to speak with your doctor about what sort of diet he or she recommends for you specifically.  Certain foods and methods work better for different people with different conditions.  There is the Atkins Diet, the South-beach Diet, and countless other variations that can be tried.

Of course, if you want a rule of thumb on what to eat and what not to eat to improve your health, then the formula is fairly simple.  Cut down on fats and sugars.  That means no sweets, no hamburgers, no french fries, no pizza, and no soda pop.  You should also watch your intake of cheese and other high fat dairy products.  Instead, start eating more whole-grain foods and more lean protein.  Fish, vegetables, and fruits are your best friends in most cases.  Nuts can also me a healthy source of protein.  Start with these simple rules, and you will see results in a few weeks if you can really stick to it.

Instead, begin include  more  vegetables, fruits, and protein-rich foods like nuts, fish, and eggs.  Don’t forget that moderation is key too.  So don’t pile your plate up too high . Eating too much of anything can add extra pounds, and that is what we are trying to avoid.

Getting fitness results will mean establishing a weekly workout routine.  Without routine, it is easy to become lazy and put a workout off – you know  what i am saying here. It is when you say to yourself “I will do it tomorrow” – tomorrow comes along but some how there was no time – you didn’t have your workout gear ready , you had to meet someone urgently and so on it goes……. and pretty soon your workouts will stop altogether.

Has that Ever Happened to YOU!

So ,  begin by making a COMMITMENT and set up a regular schedule to go to the gym or work out in the park.  For many people, this will mean working out either  each morning before work, or each evening after leaving the office.  If you work on your own time schedule and are not bound by offcie hours then you do have the luxury of choosing when to workout- NO EXCUSES.

If possible, I highly recommend that you  do your workouts in the morning.  Begin  by just getting up 30-45 mins earlier then you would normally. You don’t have to do a full hour of workout when you are first starting out. Just by making the commitment to get up early and go for the workout is a positive step in the right direction. Waking up early is not easy at first ,  but after you exercise your body will be energized and feeling great to take on the rest of the day. The reason you want to do it in the early part of the day is that IT will be over and you won’t have to think about doing it later……and that is a good thing.

But listen up- it doesn’t matter when you exercise, whether it is  morning noon or night. The KEY is that you do get it in and make the commitment to stick to it. Just  Go  burn the  fat , increase the  heart rate and create lean muscle on your body. Thats the GOAL.

Once you have your fitness routine set up, it is important that you stick to it.  Determination is crucial for the first few weeks.  After this initial period, your body will be used to the workouts, and you will actually look forward to exercising to get that energy and adrenaline pumping each day.  And you would have created the HABIT. Did you know that it takes 28 days to create a new habit? Not long is it?

So, what should a fitness routine include?  This will be different for each individual, but there are some general principles that we can apply to begin with . Of course, if you are trying to “bulk up” ( create bigger muscles your body) up then you will need to do more heavy lifting and keep cardiovascular work to 20-30 mins 3 times per week.

On the other hand, people trying to slim down and gain  lean muscle should focus on burning calories with cardio 4-5 times per week and leave the heavy lifting out but keep weight training or weight bearing exercises in the program.

Pretty much all  fitness routines should always include a form of cardio exercise with in it.  That means a light jog or even a  run at the start to get your body warmed up.  If this is too hard at first, then a brisk walk or riding a bike ( indoor / out),  swimming laps can be a good substitute.

But to me, and the many people i have helped achieve  a healthy lifestyle all agree that the healthy lifestyle is the best type of lifestyle there is.  There are a lot of things that play off of good health and the sad reality is that most of us don’t see them.  Fitness impacts our everyday lives more than most even begin to consider.

Basically, think of your body as a machine like your car.  You wouldn’t expect your car to run without giving it the essentials like gas, in our case food, oil, which we call water, and tune ups and maintenance, which is our exercise.  Yes, a car can go far longer between needing any form of upkeep but the premise is the same.  The benefits that exercising regularly have on our bodies are phenomenal.  I’ll give you a few examples of just some of the great things fitness does for us all.

By exercising regularly, we increase our metabolic rate.  Metabolic rate is the rate at which our bodies burn energy, in the form of calories, to function.  There’s something called a standing metabolic rate which is the amount of energy we consume while we do absolutely nothing like watch TV or sleep.  By exercising regularly, getting rid of the fat  and creating lean muscle mass, this rate as a whole increases since your body’s energy ( calorie burning) is greater. Most of us are interested in fitness for the weight loss so you will be losing more weight than usual, even while you’re standing still because you are fit and the  lean muscle’s on your body  burn calories far more efficiently than fat does. Sound good to you?

Further, an increase in metabolic rate helps keep us alert throughout the day.  Maybe you’re the type that feels like they’ve been hit with a sedentary dart halfway through the day.  At the very least, you probably know that person that starts to drag come 3 in the afternoon.  Our bodies are always smarter than us and are focused on survival.  As such, if we choose not to exercise, our bodies become used to the amount of energy we need to on a daily basis.  If we do exercise, our bodies recognize that we need a lot more energy and spend most of the time alert.  There are so many different reasons I choose to exercise that I can’t even begin to touch on them all.  But for me, these are a few of the prime examples why I think fitness is great!

So why not give it a go!

Susie

be inspired to Change

Being fit at 50 really begins with the right mind set and attitude. That’s something only you can get together. You must want to truly be fit and healthy in order to make it happen and keep it up. You have to commit yourself to the idea that you are still young and in order to stay younger longer you must be in good shape. Getting there isn’t as hard as it may seem either. What you have to do is sit down and take a little time to put together a plan. It has to be a plan that includes diet and exercise.

In order to be fit at 50 you must start with diet. You need to eat foods that are healthy and natural. Your body is designed to break down natural foods better than synthetic products trying to be food. That is where the nutrition is best natural foods. Stay away as much as possible from eating processed  food if you can help it. Also, eat in smaller portions as many times as is convenient throughout the day. This will help regulate your body sugars  and produce energy more efficiently. And, always have a bottle of water available to keep hydrated throughout the day. It is amazing how many people forget to do that and it is very important not to.

Now the second thing to do to stay fit at 50 is come up with an exercise routine that fits into your life. It doesn’t have to be along routine but it should be one that you can do that will challenge you but one that will keep you as best as possible injury free. All it takes is 15 minutes every day to get in shape and stay that way. Take a moment to listen to my podcast on the “Best 15 minute workout” and choose the exercises that best suit you. Or if any of those don’t gel well with you , look at my “Best 15 minute exercises for Beginners”. Not every exercise works the same for everyone so take the time to experiment and find out what is best for you. Whatever you do make sure you just do it soon!

Susie

be Inspired to Change