Eating a healthy diet, combined with staying physically active and maintaining a healthy weight, can cut cancer risk by 30 percent to 40 percent, according to the American Institute for Cancer Research.

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Kristy Lee Wilson
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Tags: Benefits of a healthy diet and exercise

Do you ever wonder how you can maintain a healthy weight without starving yourself? If so, it is important for you to understand that a healthy diet begins with exercise. Without a solid exercise plan, it will be very difficult for anyone to maintain weight loss over the long term.

That is because pretty much any diet can help you lose weight over the short term. Simply cutting back on calories while maintaining your normal schedule will certainly allow you to lose weight, at least in the short term.

The problem with dieting alone
The problem with this approach, of course, is that it is difficult to maintain. Eventually you will grow tired of the same old restricted calorie diet, and when you stop eating that diet, the weight will quickly return. Worse yet, many yoyo dieters end up gaining more weight than they lost, making it much more difficult to lose weight the next time. In addition, this type of up and down weight gain and loss has been found to be even more dangerous than being overweight.

The key thing to remember is that a healthy diet begins with exercise. Exercise should be the cornerstone of any diet program, and without a solid exercise plan in place it will be very difficult to maintain any weight loss you do achieve through diet alone.

Fortunately, it is not necessary to exercise like a fiend to achieve a healthy weight loss. Studies have shown that you can gain significant health benefits simply by exercising a few times a week, for as little as 20 minutes each day. That means that simply taking a walk around your neighborhood three or four times a year can be remarkably effective.

Take it easy
Of course more strenuous exercise is always an option, but it is important not to push yourself too soon. If you introduce strenuous exercise into your exercise plan too quickly you could risk an injury, and that could set your diet and exercise plan back further.

For those times when it is too hot, too cold or too rainy to enjoy a walk or a run in the great outdoors, there are a number of excellent pieces of exercise equipment on the market. There are a number of excellent pieces, including the good old exercise bike and treadmill to the newest elliptical trainers and similar equipment.

The most important thing to look for when purchasing exercise equipment is a piece of equipment that you will use. When shopping for such equipment, be sure to remember that a healthy diet starts with exercise, and buy your equipment accordingly. A piece of exercise equipment that is too difficult or too cumbersome to use will quickly become a clothes hanger, and you will not gain the benefits of regular exercise.

Whether you get your exercise through your exercise equipment, the old fashioned way of taking a walk or going for a run, or a combination of both approaches, the most important thing is that you get started and get started as soon as possible. The sooner you start your exercise program the sooner you will be able to reap the many rewards of such a program.

Contact me today and let me help you get started.

Kristy Lee Wilson

Tags: Healthy Diet and exercise

Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be realistic to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially possible to buy all our meals prepackaged in just the right portions. And then there are those of us, myself included, who cringe at the thought of weighing food in order to achieve 'optimal portion sizes'.

Here are ten practical, real life diet tips I have come up for the rest of us:

1. Eating out? Restaurant portions tend to be HUGE, and if it's on the plate, we tend to eat it. If it's possible, order from the kid’s menu, where portions are more reasonably sized. Or ask the waiter to bring half of your meal and bag the other half for you to take home.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks towards the front of your refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you reach for something healthy when those first hunger pains begin. In other words, you'll be more likely to grab something low-calorie and good for you if it's easy to eat and.

3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium and low in real nutrition. Buy economy size bags of frozen vegetables, with zip closures, to make it easy to pour out a single serving for a meal.

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great - which means you'll be more likely to eat them instead of filling up on fatty foods that pack on the pounds.

5. Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.

6. Eat smaller meals more often. When you eat three meals a day, your body tends to store whatever it doesn't need right that moment. By adopting a 'grazing' habit, you'll keep your metabolism working throughout the day. Have a hearty breakfast, a piece of fruit with crackers or low fat yogurt as a mid-morning snack, a light lunch and an 'after school snack' mid-afternoon, then a light dinner. Just remember that you're breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a splash of fruit.

8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly and cleans out your system.

9. Can't afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.

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Kristy Lee Wilson
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Tags: Eating out, healthy snacks,

No slouching on the cardio equipment please! Stand up straight, hold your head up high and get more out of your cardio workouts! Standing upright and supporting your own bodyweight uses the stabilizing muscles of the torso. The more muscles you use during any exercise... the more fat burning your body can do!

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Kristy Lee Wilson
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Tags: Cardio workouts

With one holiday under your loosened belt, you're gearing up for many more celebrations...and piles of seasonal comfort food. If you don't mind, I'd like to be totally candid with you today.

Sure, I could write you a 'feel good' article about cutting back a few calories and exercising a few minutes each day, but I'd rather be perfectly frank (and truly helpful).

Here's the real deal: You abuse food.

That's right. You're overweight because you eat too much, and you eat too much because it brings immediate pleasure.

I am here to point out that this pleasure comes at high price...

The other side of comfort food: You've heard dishes being referred to as 'comfort food'—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.

* It's those extra calories that you eat to feed an emotional need rather than a nutritional need.
* It's excessively big portions that leave you stuffed.
* It's high calorie snacks.
* It's sugary treats.
* It's fried, cheese smothered appetizers.
* It's whatever you indulge in with mindless munching.

Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it's chocolate or other sugary treats. For men it often takes a saltier form.

Think of the last time you ate for pleasure rather than nourishment. Why'd you do it?

Out of Habit: Your body loves routine. If you always snack while watching television then you'd probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.

To Change Your Mood: Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat—you may be surprised how often you use food to feel better.

Because Everyone's Doing It: Who can resist comfort food when it's offered among friends? Peer pressure doesn't just apply to teenagers—it's another reason to overeat. Remember that true friends will support your decision to refrain.

Can you remember how you felt after you last filled up on comfort food? If you're honest, you'll admit that the stuffed and bloated feeling was downright awful. So why do it?

Come on, where have your eating habits gotten you?

* Into clothes that are a few sizes larger.
* Drained and with less energy than ever before.
* Plagued with health concerns and prescriptions.
* Embarrassed and frustrated with your body.

Most people don't realize it, but the battle to overcome your eating habits is decided by a single body part—and it's not your mouth. (Your mouth is simply a puppet.)

It's your brain. Once you've made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You've proven it time and time again.

So make the decision to give up your unhealthy dependence on comfort food.

There is no better time than now.

Making a change is hard—that's why I'm committed to being with you every step of the way. Contact me today to schedule a consultation.

You can end the abuse, once and for all.

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Kristy Lee Wilson
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Tags: Comfort Food, Weight Gain

We hear it all the time... "I'm working out less and my muscle is turning into fat!" One of the biggest myths in weight training... muscle and fat are completely different types of tissue and can't magically be changed. Muscle shrinks (atrophy) when not stimulated so your muscles may seem softer. Compounding the problem, most people don't lower their calorie intake to match their now lower energy needs. The result is less muscle mass and extra calories being stored as fat... a shift in your body composition.

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Kristy Lee Wilson
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Tags: Fat vs. musle

We all know that Thanksgiving is a great opportunity to relax and spend time with family and friends. Many of us also know it is a great way to pack on the pounds. While Thanksgiving has become associated with stuffing ourselves, there are ways to help curb your eating and give yourself a positive start to the holiday season. Here are some tips for cutting back this turkey day.

Not eating too much on Thanksgiving actually starts before the big day. Stress of making travel arrangements, buying supplies, and coordinating get-togethers can cause you to start eating more before turkey day even arrives. Remember to take time to de-stress, relax, and take some time for yourself during the month of November. This is also a good philosophy to keep through the rest of the holiday season as well.

One simple way to keep from gaining weight at Thanksgiving is to make small meal changes and substitutions while cooking. This doesn’t mean you need to go buy a tofurkey; just substitute certain ingredients for more healthy ones. Try adding extra spices to your meals so you don’t have to add much butter or gravy. You can also substitute evaporated skim milk to deserts and chicken broth to gravy and mashed potatoes to add flavor without all the fat. You can also try alternate cooking methods like letting the fat drip off the turkey or steaming veggies to make the meal healthier.

Never skip lunch on Thanksgiving, even if you’re eating early. If you’re really hungry when you go to eat, you’ll end up eating a lot more, even factoring in the extra lunch calories. Just remember to eat a sensible lunch and not pig out before the big meal. You can also cut your portions on fatty foods by adding a healthy option to the beginning of the meal, like a salad.

Many of us do pretty well when it comes to keeping our portions small at Thanksgiving, but depending on how many options there are at your meal, all those small choices can add up to a lot of calories. Instead of taking a little of everything, pick the things you want the most to eat and take a sensible portion of each of them. You’ll eat fewer calories, but you’ll probably feel more satisfied because you got to eat all of your favorite foods.

In addition to eating less during the big event, why not go for a walk or do another physical activity after the meal. This will help get your digestive system revved up to digest the extra calories and burn them off faster. Instead of a walk, try an active game like charades so the whole family can join in and bond at the same time.

With a little planning and effort, you can keep your waistline slim this Thanksgiving holiday.

Enjoy the Holidays!

Kristy Lee Wilson
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Tags: Thanksgiving, holiday weight gain

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Wouldn't it be great if we could attain the body of our dreams just by thinking about it? What if I told you that your mind actually plays the most important role in your success in getting fit? Sounds crazy, but it's true...

Our subconscious mind has one all-important job, and it succeeds every time. What is this job? To prove that your beliefs are true. Note the wording here: To prove that YOUR BELIEFS are true. Not to point out what is actually true. Nope, though what a difference that would make.

Your beliefs are the truth for your life. It is that simple. Whether or not these beliefs are in fact true doesn't matter. If you believe something to be true, then your subconscious mind will perceive the universe around you in such a way that makes this belief true.

Here's an example, if you believe that in general people like you then when you meet a new person your subconscious will point out reasons why this person does indeed like you. You will interpret their smile and handshake in a different way than someone who has the belief that no one likes them.

So how does this relate to your fitness level?

If you have the belief that getting in shape is hard, that eating healthy is boring, or that weight loss is elusive then you will find getting in shape to be very difficult. If you think of yourself as a fat person, or an out-of-shape person, or just an average person then your subconscious mind will do everything in its power to keep you that way.

Wow - isn't that amazing? Take a minute to let that sink in.

The great thing about our subconscious mind is that we can train it to work for us instead of against us. All we have to do is change our belief.

I'm sure you have heard the term "Believe and Achieve" - many schools have this painted on their walls and it is even printed on T-shirts. Well, the concept is absolutely true and when applied can bring success to your door faster than you thought possible.

It won't help if you simply think that it 'isn't impossible' or that 'it could happen someday.' These aren't true beliefs.

In order to have your desired result you need to truly believe with every fiber of your being that you will achieve this goal. If you are overweight then close your eyes and picture yourself fit. If you have fifty pounds to lose then think of yourself as fifty pounds lighter.

You will always be what you believe yourself to be.

I have to admit something...I believe that everyone who comes to me can and will get into the best shape of their lives. This belief is so strong that most often my clients also begin to believe in themselves, and amazing results are achieved.

What proof? Contact me today to get started on a personalized fitness plan that will change your shape and improve your quality of life. I believe in you - now it's your turn.

Take the first step by contacting me today – Because whether you believe you can or you can't... you'll always be right.

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Kristy Lee Wilson
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Tags: Positive thinking, self belief,

We all could use a boost to the old self-image every now and then. When you look good, you feel good. A confident person is noticed by others. One way to achieve this ‘new attitude’ is through training with weights. Weight training is essential for every man and woman to maintain good health well into later life. And, weight training is not necessarily about bulk but tone. Everybody doesn’t want to be Mr. or Ms. Olympia. Most people want a well-proportioned figure that they can be proud of.

The challenges of weight training help to improve the mind’s ability to focus. To perform the exercises properly takes concentration. You have to visualize each part of the movement. See what the muscle is doing when the weight is raised and when the weight is lowered. Focus keeps the body away from injury. Proper technique brings the results you want in less time.

Weight training teaches discipline. The mind learns to associate a daily regimen with the achievement of your desired goals. Without a goal in mind, weight training becomes just another activity without purpose. We do enough of that already. Seeing the results of your daily effort will help reinforce the discipline. Discipline learned here will spill over into other areas of your life: your job, marriage, and child rearing. You now realize that hard work really does pay off.

Weight training teaches optimism. When people walk around with a pessimistic attitude, the whole world looks half empty. Weight training can take the body you have now, whatever shape you are in, and transform it into the vision you have for yourself. But, you must believe that it is possible. The mind is the key. As the definition of the muscle starts to show, you gain a more positive outlook.

Humility comes with weight training. You’ll have good days and bad days just like with any other exercise. To get started, someone will need to show you what to do. If you are having trouble with a new technique, you will have to ask for help. Trainers in a gym are there to help. No one can do it alone. When working with heavy weights, everyone needs a spotter for safety. Needing help is not a weakness. Weight training shows that humility keeps us grounded and out of trouble.

The one thing we all look for is a higher self-esteem. Your new weight trained body will definitely make you look good. When people notice, your attitude towards yourself changes. Negative thoughts of the past will be replaced with self-affirming ones. Who can argue with all these benefits? Your mind is a powerful tool. Changing how it thinks takes effort. Weight training offers a way to begin that change and make it permanent.

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Kristy Lee Wilson
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Tags: Strength training, Healthy mind

Want to effortlessly drop 30 lbs in one year? Millions of people drink an average of 2 regular soft drinks a day, which is a total of 300 calories. When you add these extra 300 calories up over a year, they result in over 30lbs of weight gain! Say no to soft drinks, and say goodbye to your unwanted pounds!

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Kristy Lee Wilson
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You’ve probably heard that pets are good for your health and help you live a longer, happier life. A recent study actually showed that having a dog is better for your health than owning a cat. Pets of all kinds, especially dogs, make a great addition to almost any family.

Getting plenty of exercise is essential to leading a healthy lifestyle, but some of us don’t get up and move as much as we should. While most people have every intention of following and exercise plan, they end up skipping workouts because they’re busy, bored by them, or just not in the mood. This is where having a dog is great. What better motivator to get up and move do you have than a dog that jumps on your lap or gives you the sad face because they want to go for a walk? If you have the responsibility of a dog, you’re going to have the motivation to move more often (especially if you don’t have a fenced yard).

Touch can help make us feel more comfortable and relaxed, but it doesn’t have to be human touch. Studies have shown that the simple act of petting and animal can help reduce tension and cause an immediate drop in blood pressure. That’s a great benefit to have when so many common disorders today are preventable by reducing stress. Imagine being able to have lower blood pressure and less risk of heart disease simply by having your dog there. Of course, you should also consider that in some cases dogs can also raise your stress levels; a great reason to start rigorous dog training early.

Just like dogs, humans are social creatures. We feel better when there’s someone else with us ad get lonely and upset when we’re alone for extended period’s of time. Having a pet at home can give us the feelings of love and attention. Plus, pets aren’t like people, they don’t care if we didn’t do our chores, they show unconditional love that can improve mood and make us feel more accepted. Dogs are so good at making people feel loved; they’re often used to treat people with depression. It’s hard to feel down when there’s a constant smiling face by your side. The companionship of a dog is so beneficial that older people who live alone and have pets live longer than those who live alone and don’t have pets.

So if you’re thinking of getting a dog, but you’re on the fence, remember that dogs can help you get fit, and make you feel less stressed or lonely. Studies have shown dog owners get sick less, recover faster, and even live longer. Dogs are great loyal friends to have around.

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Kristy Lee Wilson
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Tags: Exercise with your dog

When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 7 - 10 pounds are common between Halloween and Christmas. To make the holidays easier, these tips will help you with healthy eating through the season and not gaining weight.

Most traditional foods can be made low fat. Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding of whipped cream.

Even though the holidays are in, don't forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite.

If at all possible, avoid alcohol. Having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad meal won't ruin your diet. Try to balance your calories over a few days and don't just look at one meal or day.

Enjoy the holidays,

Kristy Lee Wilson
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Tags: Healthy eating, holiday weight gain, healthy eating tips

What do I mean by this? Well just as important as it is to eat a great breakfast to start the day, it is also as equally important to reduce your food consumption as the day goes on. So plan to eat a good solid breakfast, a good lunch, and reduce your meal portions at dinner time. Remember as you get closer to bedtime your body starts to wind down and you will not have the same opportunity at night to burn those consumed meal calories as you did earlier in the day. So eat more early and back down as you reach sun down.

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Kristy lee Wilson
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If you’re a new mom, you probably know that getting exercise can be tough. Taking care of a baby can take up a lot of your energy. It’s often difficult to find someone to watch the baby while you go to the gym or you may not want to leave the baby with someone yet. To stay healthy and take off those extra pounds, try incorporating your baby into your workout routine. This way, baby can be entertained and you can work up a sweat. Plus, once you’re used to it, exercise can give you a great energy boost to get through your long day. Here are some great exercises to try today:

Walking
There are some great multi-terrain strollers that you can use for walks with your baby. You can also buy a sling and go for walks with your baby. This will make your baby easier to tote around with you. Plus a great walk can be a great way to stimulate your baby with new sights, sounds and smells.

Running and Biking
Instead of buying expensive workout equipment, why not check out the specialized strollers the next time you’re at a sport supply store? They make devices specifically for running and biking safely with your child. And like walking, this also exposes your baby to new stimuli.

Move, Shake, and Dance with your Baby
Next time your baby is crying, instead of jiggling and rocking them, try putting them in a sling and dancing with them. If this doesn’t work to quiet them, you can still do it when they’re happy.

Take a Class
Take a look online or at a local gym. You can probably find a class in your area designed to give you and your baby a workout at the same time. If you’re serious about getting in shape with your baby, find a personal trainer who’s also a mom, or who specializes in pre/post natal fitness. She’ll be able to give you exercises you can not only do with your baby, but also exercises that are tailored specifically to you.

Working out with your baby can not only get you back into shape, it can also give your baby the stimulation they need to lead an active, healthy life. Just remember to be safe and always make sure your baby is secure.

Tags: Fitness for new moms, exercise classes for new moms, walking, running, biking

Good form is important throughout the entire workout, not just during the exercise -Dropping a weight on your foot is not only embarrassing in a crowded health club, and it will definitely put you out of commission for a while. Use your legs when lifting a weight off the ground or loading up a barbell for a set. Maintain support in your abdominals and lower back. The same goes for picking up a back of groceries, a stuffed suitcase or a toddler.

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Kristy Lee Wilson
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Tags: Good form

A question that I am often asked by frustrated fitness enthusiasts is “Why have my results stopped? I am doing the same routine as before - what happened?”

This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle one, then one day your results screech to a stop.

What happened? And, more importantly, what can you do about it?

You may have heard the saying, “When you discover tat you are riding a dead horse, the best idea is to get off.” This is the perfect analogy for your stale workout routine.

• The Problem: Your body has adapted to your routine. Let’s face it, when you can do your workout routine in your sleep ... it’s time for something new!
• The Solution: It’s time to shake things up, and to apply the concept of muscle confusion.

Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:

1. Exercises: When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.

2. Resistance: Do you find yourself always reaching for the same dumbbells, or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions ... then increase the weight and do 6-8. The key is to challenge your muscles in a new way.

3. Equipment: There are so many different pieces of exercise equipment out there - don’t limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.

4. Style: So often the training style that we are first taught sticks with us forever. For you this may be the style of doing one set, taking a rest period, and then doing another set. Or maybe you have caught on to the curcuit training style that keeps your heart rate elevated throughout the routine. Whatever your chosen style, be sure to change it once your routine ceases to produce results.

Now, don’t worry, this doesn’t mean that you need a brand new workout every day of the week. In fact, your body will take some time to adjust to each new workout, so it should be done for the appropriate amount of time before results start to slack off.

What is that ‘sweet spot’ of time that each new routine should be used before moving on to the next? Well, the answer to that question is as unique as each person reading this.

For some this will mean a new routine every 2-3 weeks, and for others it will mean a new routine every 6-8 weeks. Typically the fitter you are the quicker your body will adapt to each new routine.

Muscle confusion plays a big part of the programs that I provide for my clients and it’s one of the little secrets I use to deliver fast results.

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Kristy Lee Wilson
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Remember that the point of resistance training is to OVERLOAD the muscles. Muscles will only get stronger if they need to due to progressive training.

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Kristy Lee Wilson
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Group indoor cycling classes, also known as spinning, are one of the best exercise activities that you can participate in. People with all levels of fitness and endurance can benefit from these workouts.

Indoor cycling classes are terrific alternatives to aerobic classes that require you to learn tricky moves, or running on a treadmill, which can cause discomfort for some in the leg muscles and joints.

There are no complicated movements that you must learn to enjoy this exercise program. Cycling is a low-impact exercise that most anyone can do and participation is not reliant on a preset fitness level or ability. It is an activity anyone can join.

Indoor cycling classes are lead by an instructor and incorporate high-energy music for added motivation. The instructor will guide you through the cycling session indicating what resistance and speed you should try to achieve.

For first time participants, the instructor should be able to help set up the cycle properly. As a general guide:

1. Your seat height should be positioned where there is a slight bend in the knee as the pedal is at the bottom of the pedal stroke.

2. The lateral seat position should be positioned so the elbows are at a slight bend and, on rotating the pedals until they are level with the other, your knees should be directly over each pedal.

3. The handlebars should be level or slightly below the seat. Certainly you do not want the handlebars positioned where you might feel discomfort in your lower back.

The cycling resistance is controlled by a knob below the handlebars. If the know is turned to the right, the pedaling resistance increases.Conversely, if it is turned to the left, the resistance decreases.

The cycling session begins with an easy warm-up. As your heart rate and breathing starts to increase, the instructor begins the session of simulating hill climbs and interval work.

For hill climbs, the instructor will have the class increase the resistance of the cycle simulating the effort you would encounter as you pedal up an increasingly steep hill. Interval work will require fast pedal revolutions for a specific amount of time as if you are sprinting. Each of these exercises are incorporated into the session to build leg strength, endurance and overall fitness.

Note that the effort you do should be only as much as your body can endure. Some come to the classes to work out extremely hard and others are just beginning their quest for better fitness and may not be in top condition. You should only work as hard as you can and not try to compete with the person next to you.

Most indoor cycling classes last around 45-minutes. Instructors will generally have you ride at least two hill climbs and perform two interval groups. A cool down of five minutes on the cycle follows the climbing and interval work. A simple and quick stretching routine typically ends the cycling session.

A group indoor cycling class is a fantastic way to exercise in a fun, low-impact and high-energy environment. Strength, endurance and overall fitness can be achieved with regular sessions on the indoor cycle.

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Kristy Lee Wilson
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Tags: Spinning, group indoor cycling classes

If you read about the French Paradox, which discusses why the French eat a lot of fatty foods, but are a leaner society than that of the United States. They take their meals very seriously and it is one of the most important times of the day. You will get multiple benefits from this tip. Eating Slow will help your body absorb the food at the right level allowing you to fill up much quicker as it will not provide a tendency for you to OVEREAT!!! The other awesome benefit is that you can spend more time with your family so that you can share the important things in life with each other!!!

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Kristy Lee Wilson
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Brought to you by the American College of Sports Medicine www.acsm.org

Fibromyalgia (FM) is a condition characterized by muscle and joint pain, stiffness, and fatigue. The cause of FM is unknown, but it affects millions of Americans, with most cases diagnosed affecting women. One frustration for people with FM is the difficulty in diagnosing the condition. There is no single physiological test used for FM diagnosis; however, physicians now have specific criteria that can be used to identify the condition. There is no known cure for FM, so disease management is the standard approach to treatment. Those with FM often avoid exercise because of their perception that exercise could exacerbate symptoms; thus, many FM patients are quite deconditioned. In reality, many people find some relief of FM symptoms from regular moderate exercise.

AEROBIC EXERCISE
Aerobic exercise can take many forms, so FM patients can search for the activity that best suits their lifestyle and is least likely to result in a flare-up of symptoms. Walking is the most commonly chosen aerobic activity because of its low impact nature and the ease with which people can fit it into daily life. Water-based activities also are popular for FM patients. The ease of movement in water and the warmth of the water make swimming and/or water aerobics the choice for many. Some fitness facilities offer water activity classes specifically for individuals with joint and/or muscle problems. Such classes not only provide an opportunity for activity but also give FM patients social support and encouragement.

STRETCHING
Because joint stiffness is a common complaint of those with FM, stretching is a logical activity choice. Stretching, sometimes called range of motion (ROM) exercises, can be performed throughout the day and does not have to be tied to a specific workout time. Generally, ROM exercises can be performed on a daily basis. Stretches should be held for 10 to 30 seconds at a position that elicits gentle tension but not strain. Both upper and lower body exercises should be performed, with particular attention paid to problem areas. As is true for aerobic exercise, fitness facilities sometimes offer stretching and strengthening classes specifically designed for people with joint and muscle disease.

STRENGTHENING
Developing good muscle strength is important for overall health and for performing activities of daily living, but those with FM have to be careful not to overstrain muscles. Many different approaches to strength training can be taken (weight machines, resistance bands, etc.). The key is to find what works best for a given individual. Sets of exercises should be performed on a regular basis (2 to 3 times per week) and should nclude upper and lower body muscles. However, repetitions of a given exercise should not be performed to 100% muscle fatigue.

SUMMARY
Fibromyalgia presents itself differently among individuals, so no one specific exercise approach can be used for all people with FM. For those living with FM, two keys to starting an exercise program are beginning with activity that is well within one’s ability and progressing slowly. Close monitoring of muscle pain using a daily pain diary can be useful in identifying exercises that lead to flare-ups. Fitness and/or medical professionals who have experience working with FM clients can provide expert advice about how to individualize an exercise program base on needs.

Tags: Fibromyalgia and exercise, ACSM, muscle and joint pain

Eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Weight loss

It's here-just look at the seasonal shelves in your favorite store. Retailers refer to this time as the holiday season, but I like to be more accurate.

Weight Gain season starts now and runs straight through New Year's.

The next two months will bring ample opportunity for you to indulge, to enjoy and to expand your waistline. Of course the choice is yours.

Why do I bring this up now and not mid way through December? Quite frankly now is the time for you to plan for the weeks ahead. Once the whirlwind of holiday activities and obligations begins, you'll be too caught up to put a plan into action.

So in this moment of clarity, this calm before the storm, let's outline a plan that will save you from unwanted holiday pounds.

1) Put Your Feet to the Fire: Exercise is the first thing to go when people get busy, and the holiday season is notorious for deserted gyms. This year do something drastic-obligate yourself to exercise. Promising to yourself isn't enough, you need to promise to others so that you won't drop the ball.

* Commit to working with a fitness expert – the perfect solution for consistent, challenging and effective workouts. You'll get the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
* Join a class – we've determined that you simply won't be as effective on your own during the busy holiday season, so joining a class would lend accountability. Stick with something challenging that gets your heart rate elevated and incorporates strength training.
* Find a serious exercise buddy – some friends can be the biggest help while others end up pulling you down. When looking for an exercise buddy choose carefully and consider the following questions:
- Do they share your fitness goals?
- Are they typically encouraging?
- Do they stick with things?
- Are you at the same fitness level?
* Get your spouse involved – what a great way to spend more time together during this busy season, and you'll be able to support each other in your shared quest for fitness. Decide on an exercise activity that you can both enjoy and set a schedule for your workout dates.

2) Cut the Fat: I mean this literally. I'm not going to imply that you shouldn't indulge in any seasonal treats, but think moderation. So often the holidays are used as an excuse to eat until the point of being uncomfortable – would you really miss that bloated feeling? Decide on a few fattening treats to cut out this year.

* Do you really need to bring sweets for everyone in the office, especially since you know that you will end up with the leftovers? How about a fruit basket or flower arrangement?
* At holiday parties load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a minimum.
* Watch what you drink, most beverages are filled to the brim with calories. Hot drinks from Starbucks, cocktails at parties and eggnog around a crackling fire-all very enjoyable and all filled with empty calories.
* At no other time in the year are we faced with so many sweets. To avoid being a Scrooge, but without adding pounds to your frame, try the one treat rule. Each time you're in a social situation that involves sweets just eat one, and enjoy your treat slowly.

If you truly want to enjoy the coming festivities without dealing with added pounds it is all in your hands. The key is your mindset.

Most people approach the holidays with the mindset that says ‘I deserve to indulge and I shouldn't have to exercise since it's the holidays.' This is fine if you don't mind entering 2009 a few pounds heavier, a little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter 2009 in better shape than you are today, healthier than you've been in a long time, and with more energy that you thought possible.

I'm always available to help – reply to this post to set up a fitness and consultation with me and I'll show you how you can see a lot of change over the next few weeks to come.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Holiday weight gain, healthy eating, preventing weight gain

For an athlete achieving peak performance is paramount particularly in the competitive world of athletics. Athletes perform at their very best when they undergo proper training and eat a balanced and nutritious diet. Whether you are a keen sports person or an athlete competing at the highest level, good fitness is necessary to maintain strength, fight infections and injuries and provide energy. Therefore let us examine the nutritional elements that make up an athlete's diet alongside other tips worth considering.

An athlete's diet is largely made up of carbohydrates known as complex and simple carbohydrates. Complex carbohydrates are found in foods such as cereals, pasta and potatoes and simple carbohydrates are in foods namely sugar, honey and fruit.

Complex carbohydrates are broken down by the body during digestion and turned into glucose which is then stored in the body as glycogen. During exercise the glycogen is converted back to glucose and used for the energy required to sustain prolonged and strenuous bouts of activity. It is important that an athlete's energy levels are kept up during this time as a lack of it may well lead to fatigue and a weakened mental attitude, vital if he or she is to win and perform at their best.

Glycogen is a form of glucose. The body cannot store much glycogen although athletes need a lot of it. Therefore in order to keep the 'glycogen tank' full, try to eat carbohydrates as much as you can and drink plenty of water as glycogen is stored better when the body is well hydrated.

Try to avoid white sugar and honey as this increases the pain of injuries. Should an injury occur, get a fresh pineapple and eat as much of it as you can as it contains an enzyme called Bromelain, which helps the healing process by breaking down the injured tissue. Taking vitamin B6 is also good as it is a natural diuretic and helps carry damaged tissue out of the system.

A good diet which contains a variety of foods will ensure that an athlete gets sufficient vitamins and minerals. Vitamins such as Thiamin B1, Riboflavin B2 Niacin and Folacin maintain a healthy body and are found in foods such as whole grains, liver, lean meats, milk and green leafy vegetables. Calcium is also good for bone structure and strength and a lack of it can lead to osteoporosis later in life. A excellent supply of Calcium can be found in foods such as eggs, cheese and milk.

Iron serves an important part in the body as it carries oxygen to the red blood cells and removes carbon dioxide. Many growing athletes, women and vegetarians are prone to having an iron deficiency due to poor iron intake, low absorption or loss of iron in sweat. A diet sufficient in fruits, vegetables, cereals and red meat will help rectify any shortage.

The function of protein in the diet also provides a vital role. Protein is used for building and repairing muscle, bone, skin, hair and other tissues. It is essential in the diet as the body doesn't store protein, the best sources coming from eggs, milk, meat and fish. In general athletes who train hard tend to need more protein than the average individual, and the amounts they need depend on the duration, intensity and frequency of the exercise. Athletes whose diet is low in protein may experience fatigue and poor performance.

Foods that contain fats provide fuel for the body and the amount of fat used depends on the athletes physical fitness and the event that he or she is competing in. Trained athletes tend to use up more fat than an untrained athlete. A good amount of body fat is needed and care must be taken when eating foods with a high fat content as it can lead to weight gain. Select lean cuts of meats and low fat dairy products along with 'healthy' fats and oils such as Canola and Olive oils.

Water is crucial in the life of an athlete and drinking 8-10 glasses of water throughout the day will ensure that you are replacing fluids loss during exercise. Dehydration can cause fatigue and muscle cramps. Drinking chilled liquids throughout the event is advisable as they lower body temperature.

Other tips to note are:-
• Always eat breakfast as this will help kick start your day and your metabolism.
• Do not eat any foods that you are not familiar with. An athlete doesn't need any 'suprises' on the big day. Experiment after the event and not before.
• Any food eaten should be well digested before the exercise or event begins. The body must feel as light as possible. Leave 3.5 hours after eating a high carbohydrate meal and 2-3 hours after eating a big meal.

So for anyone who enjoys sports competing is only half the fun. Keeping your body in peak condition will not only benefit you in years to come but will ensure that you excel and win at your chosen sport. After all as the saying goes 'You are what you eat' a phrase that rings notably true in the world of athletics.

Get Fit and Stay Fit!

Kristy Lee Wilson
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