Motivation is Overrated

"Everyone asks me how I stay motivated. Who said I was motivated? I work out because I have to. You can 't wait on motivation to get you started or keep you going. Success is built on just doing it - whether you feel like it or not.

Healthy living is not much different than going to work, it's something you have to do. We need to quit letting how we feel affect what we do. What you put in is what you get out.

Even if you are down, depressed or feeling blah. If you follow through, you'll still get the same great results whether you were motivated or not."  Bonnie Pfiester

Exercise Alone Won't Cut It - by Bonnie Pfiester

Exercise can be a lot of hard work for very little reward if you’re just relying on exercise alone to help you drop weight. At the end of the day, sometimes it can almost seem like it’s not even worth the energy. If that time paid off on the scale, no one would complain. It’s when the scale stands still people want to give up. So how do you make it pay off for you? 

I find most people beginning an exercise program don’t really change their diet as much as they rely on the exercise to do all the work. It seems to make sense. I mean, exercise is very hard – it should melt the calories away. Right?

While exercise is important, I think you’ll be shocked to see just how slow the weight loss process can be with exercise alone. Let’s say you workout 4 days a week and each time you exercise you burn 400 calories. If your diet remains the same you’re in for a long haul.

Unfortunately, most people who start working out eat more because their appetite increases due to the extra activity. People also tend to splurge when they workout because they feel they deserve it – ultimately replacing calories they burned off in the gym

I’ll explain. Since someone needs to burn 3500 calories if they were to lose one pound of fat, the 4 day workout would burn off less than a half a pound a week. Yet, one order of cheese fries at a popular restaurant (a whopping 2900 calories) could erase 7 days of exercise.

So how can you boost results? Increase your caloric deficit by reducing your calories. If you reduce your calories 500 calories a day, plus continue working out four days a week, you will lose an extra pound a week. Most people can reduce their intake by 1,000 calories and still eat 1200 calories a day.

Next, become as protective over your calories as you are over your money. You work hard to erase those calories so don’t squander your hard earned caloric deficit on eating poorly. Lastly, stay consistent with your exercise routine. It’s a lot easier to stay disciplined with your diet when you’re disciplined in the gym.

If you want to feel great and get fast results you need to combine exercise and diet together so your hard work in the gym pays off once and for all.

Dieting is all about checks and balances - Bonnie Pfiester

Have you ever looked at your checking account and been surprised to see the balance was lower than you expected it to be. I think we’ve all been there before. At first you think “there’s no way I spent that much money”. Then as you look further you begin to uncover all the small stuff that created the big problem.  

It’s funny how the little stuff adds up quick and the same applies to our diet. It’s all the extras that can get us in trouble. Condiments, salad dressings, snacks, cream and sugar – they add a lot of extra calories to our diet. Unfortunately most people have no idea how many calories they are taking in.

Dieting is all about checks and balances. The only difference is, most of us don’t ‘balance’ our diet account to see where we stand. That habit would never fly when it comes to our money. Most of us can’t afford to just keep writing checks without reconciling our account. The truth is we really can’t afford to ignore how much we eat either. Eventually it will catch up with you.

We can fool our self into thinking we don’t have to count calories, but just because we don’t count them doesn’t mean that they aren’t there. The only difference is no one is there to cut you off once you’ve gone ‘over the limit’ like the bank does when you are in the red.  

Managing calories is like writing a budget. It takes a little time in the beginning, but as you begin to journal your food you quickly learn what you can and cannot afford to eat. The good news is, unlike managing your bank account, you don’t have to do it forever. Part of the initial discipline is just a learning process.

You may be a good steward of you money, but are you a good steward over your body? Your body is the most valuable asset you have. Maybe it’s time to do some checks and balances with your health this year.

Kick the Never-Ending Diet Plan - Bonnie Pfiester

“I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book.

It tasted better than most of the diets.” Dolly Parton

When I think of Dolly’s quote, I think of how my mother also tried every diet in the book before she finally lost her weight.

I know she must have felt like she spent her entire life dieting. The truth is she just made a few common mistakes prolonging, or event preventing, her results. That is why so many people feel like they are doomed for failure and that there is no hope.

   10 Tips to Help Break the ‘Never-ending Diet Plan’ Cycle:

1. Avoid diet hopping. Some people never stick to a diet long enough to get results before they hop on the next diet that comes their way.  If you chose a diet plan, stick to it.

2. Never attempt an unrealistic diet. I can’t help but think of the Cabbage Soup Diet which I was on for all of four very long days. A successful diet is one you can stick with for the long haul.

3. Don’t rely on the quick fix. We all know better but our patience often gets the best of us. Don’t give in to weight loss gimmicks. A quick fix is just a temporary fix and only postpones the inevitable.

4. Be realistic. If you are on a mild diet and exercise plan, expect mild results. The more intense the program, the faster the results. Be realistic when setting and working toward your goal.

5. Be honest with yourself. People seem quick to recall all the healthy low-calorie foods they eat but get amnesia when it comes to unhealthy choices. The scale will tell on you so in all actuality you aren’t fooling anyone but your self.

6. What you don’t know can hurt you. I find most people who have failed on their diet have been guessing their way through it all. Other people just don’t want to know the truth. I can’t tell you how many times my husband has taken a bite of something and as soon as I begin to read off the calories he plugs his ears saying “lalalalalalalala, I don’t want to know, lalalalalala”!  The fact is the calories are there whether we know it or not.

7. If you aren’t dieting, you should be maintaining. Even if you lose the weight, you still have to be accountable for what you eat in order to maintain your new size. Many people who hit their goal end up back where they started because they went right back to eating poorly.

8. The “Weekday Diet” doesn’t always work. Many people diet all week only to erase their hard work each weekend. Although this may work while in maintenance, this diet faux pas is what makes people feel like they are dieting all the time and never reaping the reward.

9. Never underestimate the power of the calorie. Weight loss boils down to calories in vs. calories out. You can’t expect results if you are not sure how many calories you are eating.

10. Commit to dieting the right way. A lack of commitment just prolongs the amount of time it will take to get results. You can live on a yo-yo diet for the rest of your life and get mediocre results, or you can commit to working hard for a while and live the rest of your life enjoying your results.  

Are you really exercising? Ask your heart., by Bonnie Pfiester

There is a fine line between exercise and increased activity. Someone can walk everyday and still not exercise enough to help them lose weight. Although increasing activity can improve your health, it is not as effective when it comes to weight loss.

What is the difference between exercise and activity?  A good example for activity would be walking your dog or a taking a morning stroll. Exercise is typically more structured and purposeful. Good examples would be a power walk, jog or aerobics class.

For most people, your heart rate is probably the best indicator of aerobic exercise and caloric expenditure. In order to find out where you should exercise you need to figure out your maximum heart rate, which according to the American Heart Association is 220 minus your age. Then, multiply that number by 65% for a low intensity workout or 85% for a higher intensity workout.

Here is an example for a thirty year old:

220 – 30 = 190BPM (beats per minute)

Heart rate for a low intensity workout would be 123.5BPM  (190 X .65) 

Heart rate high intensity workout would be 161.5BPM  (190 X .85) 

Tracking your heart rate can be pretty easy when using a treadmill. Most treadmills have a chart on the machine to tell you where you need to be, but what if you are out walking in your neighborhood? You can either buy a heart rate monitor or you can get an estimate by counting your heart beat within a ten second span and multiplying it by six.

For example, the same thirty year old would need to maintain a heart rate of 21 beats over a ten second span for a low intensity workout. For a higher intensity workout the ideal heart rate would be 27 beats. Of course it is not as accurate as a heart rate monitor but it is much more convenient.

Although heart rate is normally the best indication of caloric expenditure, there are some exceptions. Some people’s resting heart rate is slower than normal, a condition called Bradycardia, or it can be faster than normal, called Tachycardia. However, for the general population the heart rate is the best way to monitor aerobic exercise and calories burned.

So, if you are not sure if you are exercising at the right pace, just ask your heart.

As we age, it seems like everything on our body wants to fall. Body parts that used to be perky and tight when we were young seem to gravitate toward the ground as we age. Although fitness may not be able to help some sagging areas, it sure can help a deflating derrière.

I don’t know many people who want the pancake-bottom look, but that’s exactly what seems to happen to our backside over time. Most people accept the disappearing act as just another unfortunate part of aging - but there is a solution.

The appearance of your backside just reflects the condition of your muscles. The gluteus maximus, the largest and the most superficial of the three gluteal muscles, makes up a large portion and shape of the buttocks.

Think of the buttocks as two balloons. A youthful bottom is more firm because it is filled out by lean muscle, like a freshly inflated balloon. As we age, the muscle atrophies giving an appearance similar to a deflated balloon. The solution is to rebuild, or re-inflate, the muscle in that area with exercise.

There are a variety of great exercises that work the gluteals, but the best one of all doesn’t even require a gym membership.  Walking lunges is one of the best ways to work the gluteal muscles and all you may need are some dumbbells. Women typically use 5-15lb dumbbells and men may use 15lbs-25lbs dumbbells.

A walking lunge is exactly how it sounds. Begin in a standing upright position, with or without weights in your hands. Take a large step, or lunge, forward while never letting your lead knee go over your toe. Once at the bottom of the lunge, your torso should be straight and your forward leg should be bent at almost a 90 degree angle.  

During the lunge, your back knee should come close to, but never touch, the ground. Pushing off with your front leg, pull your body up for another large lunge forward. With each lunge, you will make your way across the floor completing 15-20 giant steps. Repeat three times.

Maintaining balance during this exercise can be challenging at first but will improve with practice as your strengthen stabilization muscles. Beginners may want someone to hold their hand until their balance improves for added safety.

Walking lunges offers more benefits than just appearance. Improved balance and leg strength can even help prevent unnecessary back injuries due to improper lifting and stooping.

From our youth we are trained to do things we are good at and then work on developing those strengths to their maximum potential. When we reach adulthood, we attempt to find a job centered around our strengths, whether it’s becoming a golf pro or a good accountant. With that said, it only makes sense why the same practice is often used in the gym.

I can’t help but think of “Joe Musclehead”. You probably know Joe. He’s been going to the gym for a long time. He’s like a gym mascot actually. Everyone seems to know this guy. He likes to grunt a little extra when he works out to impress all the girls with his manly upper body strength. He seems to really love to bench press. As a matter of fact, if you really think about it, you may realize you’ve never seen him on a leg machine.

The reason I bring up Joe, whose character I made a little extreme, is to point out our natural desire to work in our strengths – even in the gym. We all have the tendency to do what we like, or what we are good at, to avoid what we hate. How do I know? Have you seen my legs? They are like a mile long so, needless to say, squats are not my favorite exercise either.

Ironically, when it comes to fitness, we need to give our weak areas extra attention – not avoid them. People who hate running because they are out of breath after ten steps need cardio more than anything. Ladies often avoid working upper body because of their lack of upper body strength while men tend to work their upper body too much neglecting their legs.

Sometimes we avoid certain exercises because it reminds us how weak, clumsy or out-of-shape we are. The desire to stay in our comfort zone can drive us away from the things we need the most. Other people accidentally neglect areas of weakness simply because they are so focused on their strengths – like the guy who loves his new “guns” (AKA biceps).

The only way to make sure you are balanced is to map out a routine that forces you to work areas you don’t like. For example, I hate working legs so I always make them the very first thing I do every week to make sure I get them done.

This same planning and discipline used in an exercise routine can be used in many other areas as well. Whether you’re a golfer who needs to practice your putting instead of your drive or you’re a musician who needs to tackle that new difficult piece instead of playing the same old songs – a few simple guidelines can help keep you on track and headed toward your goal.

Make your time count and get results

Diet and exercise is not hard but it takes time. Unfortunately time is not something most people have a lot of.  Ironically, people end up wasting a lot of time because they don’t manage their time wisely. They spend too much time doing one thing, not enough time doing important things or wasting time doing anything and everything but the right thing. When people feel as though their effort does not match their results, they give up.

I want to encourage you! Here are 3 simple steps to help you make the most of your time.

1. Take more time to eat less. You look like what you eat more than you look like what you do. The catch is eating right takes time. The whole process starts with grocery shopping. If you don’t shop well, you can’t except to eat well. Then you have to prepare the food and do whatever it takes to make sure you have healthy food with you at all times. Packing lunches and snacks are a vital part of avoiding temptation. Paying closer attention to calories and portion sizes will also require some time but the payoff is tremendous. 

3. Take less time to exercise more. Many people invest a lot of time in what they would call exercise, but is often just increased activity. Although activity is good for your health, it’s not as effective for weight loss. Many people are just going through the motions and wasting a lot of time doing minimal effort. Really burn some calories by turning a long morning stroll into a purposeful power walk. If you do weights, train at a higher intensity with less rest in between. You don’t have to spend three hours at the gym everyday. Commit to one powerful hour three to five days a week and make every minute count! The more quality time you invest, the greater the reward.

3. Take the time to make sure you are not wasting time. This is a biggie. People spend a lot of time and energy on things that don’t work. Fad diets, weight loss gimmicks, books and fitness magazines often lead you to believe weight loss can be easy. It’s our human nature to try the easy way first. In the end, we just waste a lot of time trying to avoid the inevitable. Other people struggle because they completely go it alone with no guidance at all. A person who is basically guessing their way through their fitness program is doomed for failure. Don’t waste your time floundering around aimlessly. Invest a little time initially to be properly guided. Hire a professional if you need to. Diet and fitness does work. If you take time to understand why and how it works, you’ll be a lot more motivated to apply it to your own life.

Don’t fall for the monkey trap this year

Moving on in many ways means saying goodbye. The problem is, goodbyes are often hard, even when the place we are headed may be a good place to be. I don’t know why it is so hard to let go of the past, but it is. We prefer the “known” over the unknown I guess. Ironically, we often prefer the known even if the known is not a good place to be.

It may sound crazy, but I believe many of us don’t get to experience a lot of great things in life because we have such a strong grip on the past. This issue can also affect us when attempting to make New Year’s resolutions – especially when it comes to weight loss.

It reminds me the story of the monkey trap. The trap is basically a hollowed out coconut filled with rice. The coconut, which is chained to a stake, has a small hole in it just big enough for the monkey’s hand to go in but too small for his closed fist of rice to come out. Crazy as it seems, the monkey cannot see that freedom without rice is more valuable than being captured with it and is trapped.

Like the monkey, we are often scared of losing something, like a favorite food or a certain lifestyle. While pride may stand in the way for some, others hold on to excuses. Unfortunately, many people simply accept things the way they are as if there were no other choice. In essence, we are no different than the monkey – trapped by our own decisions.  

Sometimes we need to take a closer look at what is standing in the way of our success. What do we have such a tight grip on? What has kept us from making our New Year’s Resolutions stick last year or what prevented us from even making them to begin with? Whatever your answer is, this year is the year to let go so you can move on.

A ‘new’ look at New Year’s Resolutions

It’s that time of year again when people think about making New Year’s Resolutions. Many of us may even have the same annoying resolutions we neglect to keep each year. It’s not that we don’t want to keep them, but I think we forget that resolutions are not just words, desires or a phase. A resolution is supposed to be a pledge, an oath, a promise - and it requires change.

Think of it like a marriage. Marriage is the ultimate commitment where we make very important promises, which also requires change.  “In sickness and in health, for richer or poorer, ‘til death do us part.” There is a reason for these promises. God knows we will not always want or feel like loving the other. We pledge our commitment to love the other no matter what. These vowels are the beginning of a whole new way of life which requires a daily decision to stick with it.

Of course, weight loss and health will always be at the top of the list of resolutions made. It’s not going to be enough to want to be skinny. It’s not going to even be enough to write it down or join a gym. You must commit to making a lifestyle change and stick with it.

Once a person is married, it is not healthy to continue doing some of the things they once did when they were single. In the same way, there are things that must change when deciding to live a healthy lifestyle. You can’t just do whatever you want without repercussions. The whole “have your cake and eat it too” rarely works in marriages or diets. In order to be healthy, you have to live healthy - day in and day out, whether you feel like it or not.

For this to work, you and your new lifestyle must be a priority. I don’t know many things that trump your health. Family is important and so are your friends, but you can’t be a good spouse, parent, boss, employee or friend if you don’t have your health. Unfortunately, unlike a marriage, you can’t divorce yourself either. You are stuck with you for the rest of your life so you are fooling yourself if you think it’s not a priority. Truth is, this time you can’t afford for it not to be.

Ready to start the New Year off right? CLICK HERE for simple guidelines to get you started!

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SCALE OBSESSION, weighing too often is unhealthy, by Bonnie Pfiester

Some people just can’t stay away from the scale. Others are convinced there is a magnetic force that draws them to the wicked device. No matter how hard they try to avoid it, all the sudden they are standing on the evil machine staring down at the display waiting for the verdict. For some it is an addiction and for others just a curiosity. The problem lies when the results begin to dictate our mood, our diet, and our self-esteem.

Sometimes I think the person who invented the scale should be shot. It’s amazing how those little numbers representing your weight can absolutely ruin your day. Even on the good days, the days you feel skinny and great – you can get on the stupid machine and get crushed like a school girl getting her heart broken by her first love. The ironic part about it all is we jump right back on the very next day. 

What is our obsession with the scale? For some it’s a measurement of success. A much needed pat on the back when we have been busting our tail in the gym. In a sick way it gives others the confirmation they want to hear saying “see, you ARE fat!”  The scale gives some compliments and others judgment, but in the end it is just a scale that measures your body weight – that’s all.

Scales don’t tell you how much fat you are losing. A normal scale doesn’t reflect your muscle or water weight either. Our weight can fluctuate daily. Let’s be honest. Just like you can eat and drink a pound or two, you can expel a pound or two also. Certain times of the month women weigh heavier due to bloating and water retention. The bottom line is there must be guidelines when it comes to weighing yourself. Otherwise, you’ll drive yourself nuts with all the normal daily fluctuations!

First, you should pick a regular weigh-in day and stick to it. If you can’t fight the temptation to jump on the scale between weigh-ins I suggest you either put your scale up or give it away. It may be healthier to use the scale at your gym or grocery store.

Next, you should weigh yourself on the same device each time. Your weight can fluctuate depending on the scale so you should always use the same scale to get the most accurate reading. Lastly, the longer you go between weigh-ins the greater the chance for a big number. For instance, my mom didn’t weigh herself for weeks after starting her weight loss program. She wanted the first number she saw to reflect a big weight loss. Her clothes were letting her know she was on the right track and the scale just confirmed her success.

Remember, a healthy weight loss is only one to two pounds a week. Be realistic, stick to your plan and be prepared to make appropriate lifestyle changes in order to get the results you want.

The Guessing Diet Doesn’t Work

Have you ever “Christmas Treed” a test expecting to pass with flying colors? Of course not! Even if you guess right on half the answers you still only make a 50%, which last I remember is still an F. So what makes us think we could succeed at losing weight by guessing our way through a diet?

I believe the main reason people fail when dieting is because they base all their decisions on what they guess are the right ones. Most people’s diet choices are based on limited information. In addition, they often are playing the same guessing game with their exercise routine.

Unfortunately, the ‘guessing diet’ is doomed for failure. It is essential dieters know exactly what they are eating which takes a little education. This begins with keeping a diet diary. This is not a lifetime duty, but just a “class” per say.

What do you need for this “class”? First you need the perfect journal. For some this may be a computer, for others a compact notebook. You will need to keep a detailed log of your intake in this book – good and bad. Document time, food, drinks and calories. If you cheat, you are only cheating yourself. You must be honest.

The next step is to estimate how many calories you are burning. A fitness professional makes these calculations based on your Basal Metabolic Rate (how many calories you burn at rest) and your activity level. This information will help you determine how many calories you should take in.

Lastly, you will need to buy a calorie guide or chose an online calorie counter to help you track calories. There is only one way to lose weight and it is to take in fewer calories than you burn. If you are dieting, this means you need to know of how many calories you are actually taking in to get the results you want.

As you track your intake you will uncover mistakes and hidden calories. At the same time you will also discover good choices and lower calories treats. You will now be able to make educated decisions and the reward will be great.

If you have never tried counting calories before, maybe it’s time you give it a try. What you will learn from this experience will last a lifetime.

When someone combines exercise with a diet regimen, it requires extra effort to be put forth toward their weight loss endeavor. This, to me, is the most valuable part of exercise to dieters. Once someone has spent valuable time to burn calories in the gym, then each calorie has a real tangible value. The more time someone invests in an exercise routine, the more protective they become in their investment. Since their investment is based on calories in and calories out, a dieter tends to be more cautious of eating calories that could sabotage their results which were based on real physical work.

Suddenly, someone’s favorite cheat meal is overshadowed by how many calories would have to be burned to erase their mistake. This thought process helps hold dieters accountable for their actions. It is no different than the same feeling when deciding to make a big purchase. We all know buyer’s remorse isn’t a fun experience so we try to make the best choices in life which requires a lot of discipline.

Of course buying a car on a whim isn’t a big deal for some people, but it’s all relative. It depends if it is a Honda or a Bentley? The decision should not be based on what you want, but what you can afford. Too many times we eat what we want, not what we can afford to eat. Exercise helps to keep what we can really afford into perspective.

Lastly, people want fast results. Exercise helps people to physically feel the results of a healthier lifestyle. My husband’s favorite saying is “being fit feels better than food tastes”. I have found this to be a very true statement. As people begin to feel the added energy, the tighter body and the loser clothes, food becomes less and less tempting.

There is one catch. There must be 100 percent effort and commitment put into the exercise program in order for it to really work. A half effort isn’t enough at stake and is commonly followed by a promise to start next week, which may never happen.

There’s nothing like a little knee pain to make you feel old and out of shape. Ironically, it is normally when you are trying to get in shape that you discover these little annoyances.

A couple of years ago I started jogging again. At least, that was the goal. I quickly discovered my body wasn’t ready for a jogging routine and much preferred a brisk walk. I had never felt that out of shape before.

Although I was lifting weights and occasionally doing the stepper or elliptical, my body wasn’t used to jogging and it let me know it quick! My hip ached, my knees throbbed, and my muscles were incredibly sore.

Even though most of my body adapted to the new routine eventually, my knees took a little longer to improve. Believe it or not, it was a simple fix – all I needed to do was stretch.

I am sure this may sound odd to some people. I mean, what in the world could stretching a muscle do for a joint? Well, plenty! You see, my leg muscles were really tight, especially my quadriceps (thigh muscles). Since these tight muscles attach to the patella (the knee cap) tight muscles were most likely the cause of my discomfort.

If you gently stretch the leg muscles, you relieve the tension on the knee cap allowing for proper tracking. The only drawback is you have to be patient and consistent with your stretching routine. You can’t expect your muscles to loosen up after just a few stretches. With increased activity comes increase tightness so it’s something you have to do often.

I had to stretch several times a day. I even would stop and stretch in the middle of my jog to help get me through my routine. Eventually, my knee pain completely went away. My two miles of limping turned into a four and half mile pain-free jog thanks to a few simple stretches.

While there are many reasons for knee pain, tight leg muscles are often the culprit especially if you just started noticing it after increasing activity. Unfortunately, many people quit an exercise program due to aches and pains discovered after beginning their new routine.  Just keep in mind the solution maybe easier than you think.

Muscle conditioning help prevents injury, by Bonnie Pfiester

What do your legs and back have in common? Everything! You’ve heard the saying “lift with your legs”. Well, the purpose for lifting with your legs is to prevent back injury. The problem is many people don’t have enough leg strength and flexibility to take certain safety precautions. This gets more evident the older we get.

Squatting down to pick something up means you have to be flexible enough to get down there and strong enough to get back up. My grandmother once said “when you get to my age and you have to stoop over to get something, you look around for other things to do while you’re down there.” It was a lot of effort for her and even more difficult in her latter years due to severe osteoporosis and muscle deterioration. 

Conditioning your body can improve mobility and reduce the chance of many common injuries. Weak or tight muscles can cause us to do the craziest things. We change the way we sit, walk, bend, and perform even the simplest tasks. Most of the time, we don’t even realize we are doing it. We slowly make small adjustments in order to work around our weaknesses, accepting our new life as if we don’t have another choice.

The good news is you DO have a choice. It’s not too late to improve the quality of your life, you just have to become more purposeful when it comes to strengthening and conditioning your body. Unfortunately people tend to buy into the negative thoughts of hopelessness. Couple doubt with a lack of guidance and you have someone who gives up before they even start.

Giving up is not an option. Your physical condition will not improve on its own. On the contrary, your physical condition worsens when ignored. It is up to you to make a decision to take matters in your own hands. No one can do this for you – it is solely up to you. Having a long life isn’t enough - it’s the quality of life that really matters.  

You can't always trust the labels

The process before the weight loss

Fad diets

Are you walking for exercise or wasting your time?

Lifting weights, a real miracle worker

The best fat-burning workout

Keeping the weight off

Taking responsibility for your health

Good posture makes you feel like a million bucks

Conquering the menu, dining on a diet

Simple tips for pain prevention

Tips to provide you a map for a 'trip to a new you'

Helping others can help boost physical, mental health

The right tools for a manicure

Exercise, the answer to relieving stress

Making cardio work for you

Hips don't lie

Everyone needs someone to believe in them

How do you accept compliments?

No one is perfect

Packing lunches can prove a learning experience

Fitness includes preparing for the new school year

Low or hi reps debate isn't as important

Don't overlook simple steps to tighten the tummy

Steps toward success

Fighting childhood obesity

Start your day off right...with breakfast

Picking up the pace for results

Breaking the quitter's cycle

Fitness, believe it or not

Don't be fooled by weight loss gimmicks

Forgotten benefits of exercise

There are ways to work around health issues

Could portion control be the answer?

Goodbye bodybuilding, hello figure

A few tricks to burning fat

Adam & Eve's diet plan

If you can't eat breakfast, drink it!

5 healthy habits for the new year

Falling in love with healthy living

Fighting the fear factor

The same old workout

Fight depression with exercise

Vero's biggest loser

Health club goes wireless

Extreme Teen Make-over

The curse of the scale

It's possible to survive the Thanksgiving