Impact of Alcohol on Fitness

Alcohol can be a fun way to indulge in the social scene, but unfortunately, it comes at a high cost to your fitness plan. Especially if you are trying to lose or maintain weight, the calories add up fast. Don’t believe me? Check the caloric content of a few popular alcoholic beverages:

-Cosmopolitan (8 oz.) = 151 calories
-Bud light (12 oz.) = 110 calories
-Budweiser (12 oz.) = 146 calories
-Shot of 100 proof liquor (1.5 oz.) = 124 calories
-Shot of 80 proof liquor (1.5 oz) = 97 calories
-Pina Colada cocktail (4.5 oz) = 245 calories
-Vodka & Cranberry (8 oz) = 250 calories
-Rum & Coke (8 oz) = 240 calories
-Merlot red wine (5 oz) = 123 calories
-Pinot Grigiot white wine (5 oz) = 123 calories
-Champagne (4 oz) = 85 calories

Some of those 8 oz. drinks are more calories than one entire meal. Not to mention the fact that when most people drink, they have more than one drink. Before you know it, you’ve just gulped down 500 calories. Most beers contain high amounts of carbs (or sugar), which is stored mainly in the abdomen. I guess you can figure out why it's called a “beer belly.”

According to the Marin Institute for preventing alcohol problems, alcohol has more calories per gram than sugar and tends to be stored as fat in the abdomen. Along with contributing to weight gain, the Marin Institute reports that alcohol interferes with cardio-respiratory fitness by causing the heart and lungs to work less efficiently. It may also damage muscle groups and cause dehydration.

South Florida fitness trainer, Doug Jackson adds, “Not only is it easy to consume too many excess calories when drinking alcohol; alcohol also puts the body in a state not conducive for fat burning and muscle building. Alcohol intake spikes insulin levels, which can lead to fat storage, and then can quickly drop a person into a hypoglycemic state where they continue to crave sugary drinks and junk food.”

Fitness may be jeopardized when surplus amounts of alcohol are consumed but many other health risks come into play, and extreme bingeing can even cause death. Young people ages 18 to 25 have the highest prevalence of binge (39%) and heavy (14%) drinking. At age 21, a peak rate of 48.2% for binge and 17.8% for heavy drinking occurs, according to the 2001 National Household Survey on Drug Abuse.

If fitness and health are not good enough reasons to keep your drinking to a minimum, these scary statistics might. The National Institute on Alcohol Abuse and Alcoholism reports that each year, students between the ages of 18 and 24:

• 1,700 die each year from alcohol-related unintentional injuries, including motor vehicle crashes.
• 599,000 are unintentionally injured under the influence of alcohol.
• More than 696,000 are assaulted by another student who has been drinking alcohol.
• More than 97,000 are victims of alcohol-related sexual assault or date rape.

Keep your fitness in check by limiting yourself. If you're a female keep it to one - two drinks and if you’re a male just two or three drinks. Wake up feeling better knowing you didn’t drink your workout away (and without a hangover!)

Make Healthy Eating a Habit

WebMD gives incredible insights into health and fitness so when I came across their "Top 9 Diet Tips Ever", I had to share. These are simple ways to make healthy eating a lifestyle not a diet.

1. Drink plenty of water and other calorie free beverages
- Don’t mistake thirst for hunger. (Check out the previous blog!)

2. Be choosey about nighttime snacks
-Munching in front of the TV can throw your diet of course. Many companies make “100-calorie packs” helping you to snack smart.

3. Enjoy your favorite foods.
-Don’t be afraid to indulge in a cookie, or your favorite bag of candy every occasionally, but the key is moderation. (Remember: not every day and not in large amounts!)

4. Eat several small meals throughout the day.
- "Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Dr. Rebecca Reeves, RD.

5. Eat protein at every meal.
-Protein is a fill-me-up food and satisfies longer. It also helps preserve muscle mass and encourages fat burning. (Lean meats, yogurt, cheese, nuts, or beans are great sources.)

6. Spice it up.
-Foods loaded with flavor stimulate the taste buds and satisfy more so you tend to eat less.

7. Stock up with healthy and convenient foods.
-Buy foods that you can throw into a meal in ten minutes or less. Healthy essentials: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.

8. At restaurants order kids meals or split an entree.
-Portions are often much too large and high in calories, control it by ordering off the kids menu or splitting a meal.

9. Swap a cup of pasta, for a cup of vegetables.
-"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Dr. Cynthia Sass of the American Dietetic Association.

Remember that these tips are not just diet fixes, they should be applied in everyday living. True, long-term weight loss comes with a healthy lifestyle. Want to know if your daily eating habits are healthy? Take WebMD’s quiz and find out!

The Oldest Drink in the Book

Hundreds of ridiculous drink choices but only one that is free of calories, sugars, cholesterol, caffeine and other unknowns: Water.

That's right, good old H₂O has a lot to offer without all the hype. Drinking the recommended amount of water daily provides natural energy, assists in proper digestive processes, and helps to metabolize stored fat, aiding in the weight-loss. It offers many other health benefits, working to keep muscles and skin toned as well.

So, how much should you be drinking?

A study by the National Academy of Science says that women should be taking in approximately 91 ounces of water per day in food and beverages, which is about two and a half liters. For men, it is 125 ounces or about three and half liters daily. Although it may sound like a lot, consider that 20 percent of our water intake comes from foods. Overweight people need to drink an additional eight-ounces for each excess 25 pounds.

Floridians need to remember that with heat comes sweat, therefore more water is necessary to maintain proper hydration. Thirst should always be your guide. Being thirsty is the body's way saying it needs hydration.

More water is necessary when exercising. If dehydration sets in fatigue, weakness, headache, or lack of concentration are likely to follow. Dehydration prevents the body from performing at its peak fitness level. In addition, it can lead to excess body fat, poor muscle tone/size, as well as decreased digestive efficiency and organ function according to Fitness magazine. Without enough water, the body has increased toxicity, joint and muscle soreness, and water retention.

Often times we can mistake hunger for thirst, try drinking an eight-ounce glass of H₂O before diving into a meal, you will be less likely to overindulge. Try a bottle of water instead of an afternoon snack; you may just be in need of some liquid refreshment (try flavored water to add a little taste).

Simple Hydration Tips:

• Start hydrating early by drinking 1-2 cups of water in the morning
  
• Keep a water bottle with you all day long
  
• Drink before you get thirsty
  
• Drink 1-2 cups of fluids 30 minutes before exercise
  
• Drink ½ - 1 cup of fluid for every 15 minutes of exercise
  
• Replenish fluids lost from drinks that cause dehydration (alcohol, coffee, soda, tea)
  
• Keep drinking even after your thirst is quenched
  

Three No-Fail Strategies to Fit Living

Okay, so it has been two months now, how are your resolutions holding up? If one of your New Year's resolutions was to keep stay motivated and workout on the regular here are some tips to continue to stick with it! Keep a strong determination for success with these strategies and keep it up all year long.

• Get Support!
  
  • From January to March gyms across the country offer meetings, weigh-ins, and more to encourage, people to shed pounds. Members of the International Health, Racquet & Sportsclub Association's affiliated facilities are offer programs like "I Lost it at the Club!" Email healthpromotions@ihrsa.org to find a location near you.
    
• Write it down!
  
  • "Keeping a journal helps you stay committed to working out, it can be rewarding to see how much you've done, or a reality check to see that you haven't been exercising hard enough," says Amy Bento trainer on the DVD 10-minute Solutions: Tone Trouble Zones. Personally, writing it in my day-planner helps me to remember that it should be part of my daily routine and schedule, but any notebook will do. In addition, fitday.com offers a free online journal or fitnessjournal.org offers a log for a small price; both help set goals, track results, weigh-in, offer tips and other helpful tools.
    
• Prepare for Problems!
  
• Daily life offers obstacles that can interrupt your routine. Whether a late meeting makes you miss your favorite spin class, or rain puts the brakes on your daily run, invest in fitness DVD's and in-home equipment for easy access to a quick workout. Thirty minutes a day is all it takes; don't let life put a stop to your success. The FitTV channel plays a variety of workout programs throughout the day, and you can get them on-demand if you have the feature on your television. Check with local cable networks to find out if you get the channel.

There is no time like the present, so even if you didn't set a resolution to get fit, now is the time! Use these tips everyday and get on the fast track to success. Eat right, workout and make fitness a priority in your life!

Control your Portions, Control your Weight

Trying to lose weight takes discpline in both diet and exercise. Often times you may find your weight to have reached a plateau in losing weight even with regularl exercise. The cause for the stagnant weight loss may be overeating. By increasing your workout time, and decreasing calorie intake your body will begin to drop the desired weight.

Fitness Magazine gives these calorie comparisons for portion control:

Exercise	Calories* burned in 30 min.	Calories* burned in 45 min.
Yoga	80 = 1 apple	120 = ¼ c. of low-fat granola
Walking (4mph)	160 = 1 c. low-fat yogurt	240 = 1 serving pita chips + 1½ tbsp hummus
Spinning	224 = 1 c. cereal + ½ c. of skim milk	336 = 2 slices whole wheat toast + 1 tbsp peanut butter
Lap Swimming	256 = 1 energy bar	384 = 1 smoothie & 3 tbsp trail mix
Running (6 mph)	320 = 1c. low-fat chocolate milk & 1oz. almonds	480 = 1 banana & 2 oz. low-fat cheese + 5 crackers

* Based on 140 lb woman

Portion control is an important way to maintain a healthy diet while wanting to lose weight. Be sure to keep a balance in your diet, eating lots of fruits, vegetables, and protein. Eliminating one food source is not necessary in order to lose weight but by eliminating high sugar and high fatty foods the body change will be more apparent, more quickly. By simply controlling portions you enable eating a variety of foods and while still seeing results.

Even if you do not feel like you are over eating often times you may be. Seventy-six percent of Chef’s in a survey done by the Obesity Journal claimed to serve “regular portions,” but actual portions (steak and pasta) were two to four times larger than the U.S. Department of Agriculture suggests.

For more on how to judge appropriate portions check out RevolutionHealth.com's article.

Quick Facts: Focus on Your Problem Area

What bothers you most about your body? Do those love handles haunt you or is it that belly hanging over your pants? Maybe you’re just not quite as toned as you’d like. For whatever makes you body conscious, there’s a way to zone in on your problem area.

The Fit Zone is part of MSN.com’s website which gives exact muscle diagrams for men and women’s bodies and allows you to click and get tips. The interactive body offers exercises for the specific muscle groups by clicking on the desired area of improvement. These exercises offer guaranteed results for the area of your body in which you want to see change.

Whether you're wanting to beef up or tone up, click your heart out to get the improvements you want!

Music That Motivates

Music is a great way to inspire you and kick your workout into high gear. Here are two great play lists that will not only keep you moving but will please your ears. Whether you like new school jams or old school styles, any of these songs will keep you motivated and wanting more! Add these great songs to your MP3 player through Itunes.com.

New School

1. Please Don’t Stop the Music – Rihanna
2. Stronger- Kanye West
3. Sky’s The Limit – Lil Wayne
4. Breathe- Fabolous
5. Bring um out – T.I. Ft. Jay-Z
6. Breaking the Habit- Linkin Park
7. B.O.B- Outkast
8. Chicago is So Two Years Ago- Fall Out Boy
9. Pump It- Black Eyed Peas
10. Shake- Ying Yang Twins

Old School

1. Final Countdown – Europe
2. Eye of Tiger – Deaf Leopard
3. Disco inferno- Bee Gees
4. Any Way You Want It – Journey
5. It’s a Beautiful Life – Ace of Base
6. Livin’ On a Prayer – Bon Jovi
7. Wanna Be My Lover - La Bouche
8. This is Your Night - Amber
9. What is Love – Haddaway
10. I Just Wanna Use your Love Tonight – The Outfield

Count Kisses Instead of Calories this Valentine’s Day

Valentine's Day is a day to indulge yourself in kisses, hugs and sweet treats! Indulging every once in a while is always fun, but there are many ways to keep the calorie count down and still enjoy an amazing meal. Loving yourself is very important and making a healthy satisfying meal is a great way to express it. Have a romantic night-in this Valentine's Day, this meal is simple and delicious plus give you lots of energy for later, winkwink.

A meal to love:
Baby Spinach and Raspberry Salad

• 1/4 cup sunflower seeds
• 1/4 cup white balsamic vinegar
• 1 tsp honey
• 1 tbsp each chopped fresh parsley, tarragon, chives and basil
• 1 clove garlic, minced
• 1/2 small shallot, minced
• 1/4 cup canola oil
• 8 cups baby spinach
• 1 cup fresh raspberries
• 2 oranges, peeled, membranes removed, segmented
• 1 red bell pepper, cored, seeded and cut into 2-inch strips
• 1 medium carrot, peeled and coarsely grated

Whisk together vinegar, honey, herbs, garlic, and shallot. Slowly whisk in oil. Season with salt and pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with salt and pepper. Toss with sunflower seeds and remaining ingredients and serve.

The skinny: 121 calories per serving, 6 g fat (0.6 g saturated), 15 g carbs, 11.5 g fiber, 4.7 g protein

Shrimp Scampi with Artichokes

• 2 tablespoons olive oil
• 4 large cloves garlic, minced (about 4 teaspoons)
• 2 medium shallots, thinly sliced (about 1/3 cup)
• 1 1/4 pounds large shrimp (about 20), peeled and deveined
• 1 (11-ounce) package frozen artichoke hearts, thawed, or 1 (14-ounce) can artichoke hearts, rinsed, drained, and quartered
• 1/3 cup dry white wine
• 2 tablespoons fresh lemon juice
• 2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Heat the oil in a large skillet over medium heat. Add garlic and shallots and cook, stirring until softened but not browned, 2 to 3 minutes. Add shrimp, artichoke hearts, wine, and lemon juice and cook until the shrimp are cooked through, 3 to 4 minutes. Stir in the parsley, salt and pepper. Divide among 4 plates, garnish with additional parsley, and serve.

The skinny: 285 calories per serving, 9 g fat (1.5 saturated), 14 g Carbs, 32 g protein

Chocolate Thin Mints

• 12 oz semisweet chocolate chips
• 6 oz white-chocolate chips
• 2 to 3 drops peppermint oil (not extract)
• 3 to 4 drops green food coloring

Line a square 8" baking pan with aluminum foil, letting an inch of foil overhang the sides. In a bowl set over barely simmering water or in a microwave oven, heat semisweet chocolate until half the chips are melted. Remove from heat and stir until completely melted and smooth. Spread half the semisweet chocolate evenly in bottom of pan. Refrigerate 5 to 10 minutes. Meanwhile, heat white-chocolate chips until half-melted. Remove from heat and stir until completely melted. Stir in peppermint oil and food coloring until blended. Spread over cooled chocolate. Refrigerate 10 minutes or until firm. Lift dessert from pan and transfer to cutting board. Peel away foil. With a heavy sharp knife, cut into sixteen 2-inch squares, then cut squares into triangles.

The skinny: 83 calories (per piece), 4.5 g fat (1.5 g saturated fat), 10 g carbs, 0.5 g protein

(Yep all this plus chocolate, minus the guilt!) Is your mouth watering yet? Enjoy this Valentine's Day Meal with the one you love. Check out more easy and healthy recipes that you can make every day on Self.com and Eatingwell.com.

Quick Facts: R.I.C.E. Your Injuries!

If you suffer from a sports related injury, use R.I.C.E. The term stands for Rest, Ice, Compression, and Elevation. This is the best way to prevent further injury and ensure a quick recovery.

Rest - Take a break from exercise or any type of movement that may stress the injured area. A minor injury should be rested for one or two days, while more severe injuries may need longer. (If pain persists for more than 5 days, visit your physician.)

Ice - Ice the affected area. Icing reduces pain, limits swelling and bleeding, and encourages rapid healing. Wrap ice in a towel to avoid direct contact with the skin.

Compress - Compress the injury with a stretch bandage. Make sure not to wrap it too tight, just enough to support the injured area comfortably.

Elevate - Elevate the limb. If possible, try to keep the injured part above the level of the heart. At the very least, try to keep it higher than the hips. This helps limit swelling and also prevents movement of the area that is injured.

The Buddy System Works

Having trouble sticking with a workout routine? Partner up! "Having a partner can be incredibly beneficial," says psychologist Joshua Klapow, PhD, associate professor of psychology at the University of Alabama at Birmingham.

In an attempt to determine what motivates young adults to exercise and keep exercising after college, researchers at Ohio State University, surveyed nearly 1,000 college students and found men who have friends who exercise are more likely to exercise as well.

The survey also determined that women were more likely to be active if raised in an active family. Family support is provided at a distance while most students attend college, and may be a weaker form of support than that of peer-group support.

This may also explain why college males are more likely to be active than their female counterparts; 39 percent of men surveyed were active at least three days per week, versus a mere 26 percent of women according to the American Council on Exercise.

Find one or even two people who are looking to work out with you on a regular basis. Make sure your buddy is on a similar fitness level and is willing to stick to a plan to support and motivate one another. Call, e-mail and most importantly workout with each other. Start a diet plan or a health recipe book together. Mix it up by trying new classes or routines together.

The partnership will give a boost of confidence knowing you have someone who is pushing you to do your best. Discuss your goals and hold one another accountable for those goals. The encouragement will help you stay committed and see results before you know it.

Four Miles in My Sneakers

Finally, it's 5:30 p.m. This is my favorite time of day. A breeze brings relief from the sweltering heat of the day. People are out and about in my neighborhood walking dogs, biking, gardening. It's peaceful. The blue and orange tint of the sky is beautiful; this is my favorite time to run.

I slip into my favorite sports bra and a tank top, pairing them with some black sweat pants. I notice a hole in my sock as my foot slides into my favorite silver and pink Mizuno sneakers. It’s going to be a good run today.

I unplug my IPod and put on my "You can do it” mix. I like to name my playlists motivating phrases to help push me through the run. The music is what keeps me going. I need it. There is no way I could go the next 40 minutes without it.

I jump around in my driveway to get the muscles warm, and start down the sidewalk at a slow pace. The first mile is always the easiest. I take it nice and slow. Back straight, as I kick each leg forward while keeping my stomach tight.My feet hit the ground heel-toe, heel-toe. The bumps and cracks in the road seem fewer today.

Keeping my pace, I hum to the tune of Rihanna’s “Please don’t stop the music.” Although I’m thinking please don’t stop the rhythm. I think my rhythm is a helps me connect with the run, it keeps me going. My run can seem effortless if I can get the right rhythm.

“Mile one” my IPod tells me, I take a deep breath and step up the pace. I know I can’t keep that warm up pace if I want to make eight-minute miles today.By now my legs are feeling warm and a bit sore. It’s a good sore though, not aching but working. I am tired but the music keeps my spirits up and I press on.

I hear the muffled sound of a honk through my earphones. The stares get old; some people practically hang out their windows. I just think, "What, have they never seen a girl running before?" It's odd.

Running for me relieves the stress of the day. I can breathe and let go, clear my head. Out here I'm in my own world, it's just me, the road and my tunes.I hit a light; I hate that blinking hand. I press the button a few times, as I jog in place. I always feel kind of silly but I need to keep my legs warm. It's been 15 minutes but it feels like forever, when is she going to tell me I'm at two miles, I wonder.

I cross the street, a song later I hear her say, "two miles." Another deep breathe, only two more to go.

The sweat drips from my head and I wipe it as it gets close to my eyes. My thighs are burning now but that doesn't bother me as much as my shins. Running outdoors is not like running on a treadmill. The dips, bumps and obstacles on the road are often the source of my shin pain. Not to mention, I have to factor in wind and maintain my pace all the while keeping form. Talk about multi-tasking.

"Three miles." Wow, that was fast. I feel good now; I've pushed through the pain and kept my pace. Oh! My favorite song, yes! Alright, last mile, finish strong.I sing along and change up the rhythm of my feet to match the melody of the song.

I'm getting excited as I turn the corner knowing I am almost done. It’s been 30 minutes, I scroll to a four-minute song. This is it.

Seeing my house always brings a smile to my face, even if I'm dying, I know I've made it. Yes, four miles, I think as I bring my run to a slow jog. I jog around the block to get my heart rate down then walk a few last minutes. Those deep breathes feel so good. I'm soaked with sweat, but I feel good.

I stretch and sigh with relief knowing I did it. I'm looking forward to a few days from now; I think I'll try six miles next time.

Quick Facts: What Exactly is Moderate Activity?

The Center for Disease Control (CDC) and the Surgeon's General Report of physical activity and health recommends 30 minutes of moderate activity* three or more times per week. Along with increased life expectancy and improved weight, most see improvements in overall health. Moderate activity can be enjoyable by doing daily activities rather than "routine exercise".

This is where the FITT principle comes into play. The same amount of exercise can be obtained in longer sessions of moderately intense activities (such as brisk walking), as in shorter sessions of more strenuous activities (such as running) +.

Try these everyday activities that the CDC recommends:

Less Vigorous, More Time

Washing and waxing a car for 45-60 minutes Washing windows or floors for 45-60 minutes Playing volleyball for 45 minutes Playing touch football for 30-45 minutes Gardening for 30-45 minutes Wheeling self in wheelchair for 30-40 minutes Walking 1 3/4 miles in 35 minutes (20 min/mile) Basketball (shooting baskets) for 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Pushing a stroller 1 1/2 miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min/mile) Water aerobics for 30 minutes Swimming laps for 20 minutes Wheelchair basketball for 20 minutes Basketball (playing a game) for 15-20 minutes Bicycling 4 miles in 15 minutes Jumping rope for 15 minutes Running 1 1/2 miles in 15 minutes (10 min/mile) Shoveling snow for 15 minutes Stairwalking for 15 minutes

More Vigorous, Less Time

* A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 Calories (kcal) of energy per day, or 1,000 Calories per week (according to the Surgeon General's Report).
+ Some activities can be performed at various intensities; the suggested durations correspond to expected intensity of effort.

The Truth about Exercise

Misinformation is often passed on throughout the fitness realm, sometimes twisting facts into myths. First and foremost it is important to consult a Doctor before engaging in any exercise programs. Everyone's body type and age are different, in order to determine what type of exercise is appropriate for you, research is necessary. There are millions of fitness sites that offer important insight on exercise, health, and proper techniques. Remember that not everything written (or heard for that matter) is correct. Do your own research but make sure the information is from a credible resource.

A reliable and useful site is IDEA Health & Fitness Association. The site offers many links and articles related to exercise and fitness. They publish journals and magazines, as well as e-publications that can be subscribed to.

The IDEA website presents 5 common fitness myths and the truth behind them:

“You will burn more fat if you exercise longer at a lower intensity.”

Truth: The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you exercise (walk, run or step) the more calories you use per minute. (If you are not a beginner, then you can increase fat burn by using interval work outs. Click the link and checkout number 5 to see how to do interval training.)

“If you are not going to Work out Hard and Often, Exercise Is a Waste of Time.”

Truth: This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

“Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries.”

Truth: Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs. Self.com offers these up-to-date swim workouts.

“The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.”

Truth: Research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise. Click here to find yoga centers near you.

“Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit.”

Truth: Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program is the one you will participate in consistently.

It is crucial to gain knowledge on what you are looking to do within your fitness routine. Whether exercising to lose weight, tone up, or get into a specific type of genre (running, pilates, cycling) it is necessary to read and understand the concept. In doing this you are preventing possible injury while increasing the likelihood of seeing real results.

To find more credible information about fitness and exercise, click on any of these resources:

WebMD.com
FitLink.com
American Heart Association
HealthCentral.com
Discovery Health