With your hectic daily routine - getting ready for work, getting the kids ready for school, making sure your socks aren’t floating in the dog’s water bowl, a busy day at work, coming home and fixing dinner, cleaning up the house and getting everyone, including yourself, to sleep - exercise is usually the last thing on your mind!

Stress levels and obesity are at an all time high and health concerns are making themselves a priority in many people’s lives.

However, exercise is the one thing that can energize you to handle such a busy lifestyle with flying colors! Exercising reduces stress, helps you sleep better, and keeps health concerns at bay, while also boosting your self-confidence.

No More Excuses Allowed

It’s a good thing the human body is made the way it is, because there are so many exercises you can do anywhere, at any time. All you need are a couple of makeshift weights you can find around the house and the physical weight of your body.

When exercising, remember to get a good warm-up and finish off with a slow cool-down. This is important to prevent injury and is easy to accomplish no matter where you are. Walking works well for both your warm-up and cool-down routine.

Here are 5 simple exercises you can do anywhere:

1. Tricep Dips. Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up.

• Start off with a few small sets and build up from there.
• Straightening your legs increases the workout.
• Avoid this exercise if you have wrist or shoulder problems.

2. Pushups. Everyone knows the standard pushup position, so let’s try some things to change it up a bit.

• You can do pushups with your hands wider than shoulder width to get more of a shoulder and chest workout.
• If you bring your hands together into a diamond shape near the center of your chest you will work more of the triceps and shoulders.
• Working half pushups - either going only half way down and then back up, or starting from the floor and only pushing half way and then going back down - will intensify your workout.

3. Crunches. Crunches are great for your abs if you do them correctly. Done incorrectly, they can put undue stress on your neck and back. To avoid injury, be sure to use the correct techniques.

• The biggest risk is if you jerk your neck to give you the force to crunch. While doing crunches, keep your hands behind your head and your elbows back while using your stomach muscles to lift your head and chin towards the ceiling.
• Once you’ve mastered this technique, try lifting your legs off the floor or assuming a bicycle position with one leg bent and the other leg straight off of the ground.

4. Squats. Body weight squats are a great exercise you can do anywhere. Start off your workouts by lowering yourself only a foot or so. Then work up to deeper squats as your muscles become accustomed to the exercise.

If you’re a bit more advanced and in need of a more intense workout, grab some dumbbells and perform squats while holding one in each hand.

5. Calf Raises. Calf raises can be done wherever there is a raised surface, such as a stairway. If you need balance, holding onto the railing. Facing the stairs, stand with only your toes on the stair. Standing up straight, lower your heels down below the levels of the stair and then press back up onto your toes.

With these five exercises, you have a full body workout. Remember to pay attention to your body and take it easy at first. Soreness is a good thing, but pain means you need to stop. Try these exercises out today and feel the healthy difference of fitness on the run.

Kristy Lee Wilson
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We all know the best way to lose weight and live healthy is to have a good diet and exercise regularly. Here are some helpful tips to help you develop an exercise plan you can stick with.

Don’t be drastic
Making an exercise plan is great, but let’s be realistic. If you’re not a runner and try to run 5 miles a day, every day, you’ll find it hard to stick to the routine. You should start small and make gradual increases to your exercise plan. Start by working out 30 minutes a day, three days a week. Once you’ve stuck to that for a few weeks, then start working out for longer periods, harder workouts, or more days. Sure, your progress may be slower to start with, but you’re more likely to actually continue progressing.

Have some fun
Treadmills and stair machines are great ways to burn calories fast. They’re also great ways to get bored and stop going to the gym fast. If you’re bored and in pain, you’re much more likely to make excuses to skip your workout. Try new things until you find something you like. If you’re having fun while you work out, you’re much more likely to keep doing it.

Give yourself a reward
Is there a great new outfit you want, or an electronic device you just can’t live without? Develop a reward system for yourself, e.g. ‘if I stick to my workouts for two months, I can buy that outfit’. If this doesn’t work, try smaller rewards for smaller achievements like ‘if I work out three times this week, I get to see a movie’. If you find you’re rewarding yourself without achieving your goals, get someone you can depend on to hold you accountable.

Bring along a friend
People who work out with a buddy are a lot more likely to stick with an exercise plan. If you have a work out date set up, you’ll feel bad if you cancel it, so you’re more likely to go. You also have the benefit of a voice of encouragement pushing you along. Lastly, having someone there to talk to will make the time fly by faster and you’ll get bored less quickly.

Mix it up
We already know that getting bored can keep you from going to work out. Even if you really like a certain physical activity, you’ll probably still get bored with it eventually. Instead of doing the same exercise every time, find several activities you like and alternate them.

Get a personal trainer
Personal trainers are people you pay to not only develop the best exercise plan for your body and goals, they also help you stay on track by giving you tips, motivation, and are there to hold you accountable. Yes, personal trainers can be expensive, but if you’re serious about losing weight and sticking with it, it may be worth it to trim fat in other areas of your budget. Plus, that money you spent will be more of a motivator to keep going.

Being healthy isn’t easy; and it will take a little time, but if you find a workout plan that works for you, you’re well on your way to a healthy, fit new you.


Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Weight Loss, Regular exercise, healthy eating

Recently I met an amazing fitness professional by the name of Joey Atlas.

After some discussion Joey and I decided that we should team up, put our heads together, and create some top quality fitness items - such as workout DVDs, a free monthly podcast, and much more!

Joey wrote a blog post about our new partnership and boy did it get some interesting responses!! WOW!

At first some of the responses were disappointing, but as time went on they actually became quite entertaining which is why I want to share it with you. You’ll see what I mean when you read the comments below the post...

The Dynamic Duo of Real Fitness?

Let us know your opinions!

We are really looking forward to sharing with you some great stuff really soon!!


Kristy Lee Wilson

Tags: Kristy Lee Wilson, Joey Atlas

How many people do you know that constantly make excuses for why they can’t exercise? Chances are you know at least one. Maybe you are one of them? I know at times I have been guilty of thinking up some lame excuses. But let’s get one thing straight … excuses are not reasons.

According to the Centers for Disease Control and Prevention more than 50% of American adults do not engage in the required amount of physical activity for health benefits, and 25% of adults are not active at all.

That’s a lot of people making excuses! Constantly making excuses for things will never get you anywhere in life. It is time to ditch the excuses and find the real reason behind not wanting to do the things you are making excuses for.

Here are some of the excuses I hear most often when it comes to people not wanting to exercise. Maybe some sound familiar to you, or maybe you’ve even used some of them yourself.

1. I don’t have time to exercise.
People will always find time to do something they enjoy doing. Saying you don’t have time to exercise is just an excuse to get out of doing something you can’t be bothered doing. Now, I’m not saying that you are not a busy person. Maybe you are. But I am pretty certain that almost every person can find 30-60 minutes somewhere in the day, to exercise. Make an appointment with yourself to exercise.

2. There is no gym close to my house
You can get in great shape without ever stepping foot into a gym. Buy a set of dumbbells and some resistance bands so you can exercise at home. Stability balls are another great ‘home gym’ piece of equipment. An at home cardio workout only requires a good pair of running shoes, a jump rope, or even bike. No gym? No excuse!

3. I don’t know how to exercise
Exercise is not rocket science. If you really have no idea how to be active then ask a friend who exercises regularly for some tips, or hire a personal trainer. There is absolutely no reason why people can’t engage in some form of physical activity. Unless your doctor has specifically told you that you should not exercise at all, start by taking a jog or a walk around the block. There are also hundreds of exercise DVD’s and workout videos available that will take you through entire workouts based on your fitness level and goals.

4. I have no energy to exercise
Of course if you sit around all day doing nothing you will feel lazy. I know for me, the less I do, the lazier I feel throughout the day. Exercise has been shown to increase energy levels and leave people feeling better about themselves and more energized. Get up off the couch and get moving. Start with just 10 minutes of activity each day. Soon you will have the energy to do more.

5. I have no one to work out with
Do you really need someone to workout with? For most of us it would be nice to have some company. What will happen to your motivation though if your workout partner is not as motivated as you when it comes to exercise? What if they start skipping workouts and you’re left to workout on your own anyway? Would you stop too? Unless you have someone you know is totally committed to exercising with you, you really don’t need a workout partner. If you absolutely cannot workout alone … hire a trainer, participate in an exercise class, or take your furry friend for a walk.

As you can see, there are solutions to each of these excuses. Don’t let excuses get the better of you and keep you from reaching your goals. Focus instead on the benefits you will get from engaging in a regular exercise routine. You will be thankful you ditched the excuses in the end.

Kristy Lee Wilson
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Tags: Exercise Excuses, Fitness Motivation

The number one reason why people don't exercise is that they don't have time.

At least that's what they tell themselves .

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts.

Below are some tips to help you escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You've heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you'd never skip a workout and you'd be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don't laugh, I'm serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.

Identify three 40-minute time slots and mark them on your calendar. That is when you'll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven't anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don't worry, it's not complicated. Interval training is simply alternating between different short bursts of activity.

Here's an example: Let's say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:

* Lunge while curling dumbbells, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Squat while pressing dumbbells overhead, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Crunches on an exercise ball, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Leg raises off the end of an exercise bench, 15-20 repetitions

Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It's simple really...

When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it's a long and lonely road. A road lined with detours that threaten to undermine your progress.

When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

And I'll be the one congratulating you when your goal is met.

Contact me today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

Kristy Lee Wilson