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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Tags: Nutrition Tip

Blueberries are being called a "super food" by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases.

Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you'll also lose weight.

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Tags: Antioxidants, blueberries, nutrition tip

Did you know that exercise is the number one thing that you can do to relieve daily stress. A good workout will get your mind off of your bills, your boss, and your endless responsibilities. It's been said that if exercise were a drug it would be the most powerful medication on earth!

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Tags: Exercise and stress

Often people think by drinking fruit juices or eating low fat fruit made snacks, that they are cutting out or eliminating sugar in their diets. The facts are that some fruit juices have more sugar than a soda. Reduction of sugar is important for good quality health and weight management. Always check out the sugar content of anything you put in your mouth; even if you think it might be healthy for you.

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Tags: Sugar

A great way to maintain a healthy cardiovascular system is by adding flaxseed to your healthy meal plan. Flaxseed contains what is called alpha-linolenic acid, which is a fatty acid essential in controlling blood pressure. They have a benefit of helping with digestion; just make sure the flaxseed is crushed for easier consumption and absorption.

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Tags: Flaxseeds

Stress can be an incredibly powerful drag on your fitness and health and study after study has found that when a person is stressed, the body reacts. Results of stress can lead to high blood pressure, tension headaches, upset stomachs, and many other ailments. Exercise is probably the most effective defense against stress in your life. You are in the middle of a high intensity interval sprint/jog workout... Are you thinking about being stressed? NO!! You are just trying to survive this training session. So keep your stress in check with good quality well balanced fitness training.

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Tags: Stress and exercise

When you eat out, make it a habit to order the smallest portion available. We are programmed to eat whatever is in front of us, even though we'd feel just as full on less. And since portions have grown in recent years, the smallest size isn't very small at all.

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Most people are completely confused when the word diet or nutrition is used. Your body needs to have nutrients replaced, whether through foods being eaten or supplementation. Do you remember what you learned in elementary school about the four major food groups? As an adult, eating balanced healthy meals from these four food groups still applies. It is extremely important to remove the "junk food" from your meal plan and stick with healthy balanced foods. If you do not like certain things such as fruits and vegetables, be sure you are taking a supplement to get the nutrients you definitely need.

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Tags: Supplements, Nutrition Store,

The Stairmaster, treadmill and stationary bikes are excellent pieces of cardio equipment but there is a right way and a wrong way! Slouching over the display panel or supporting your body weight on the rails limits the muscle usage and increases risk of injury. Standing upright and using the rails for balance only uses your core body muscles for balance and support. Get more out of your cardio workout... stand up!

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Like the ever-mounting hits on tobacco, on the flip side, its nemesis, exercise, continues to attract a growing crowd. Reports by the American Heart Association and others in Club Business International, suggest that heart attack patients who exercise regularly had a 40 percent lower risk of death as well as a 50 percent reduction in succumbing to cardiovascular disease after five years, compared to those who didn't.

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Tags: regular exercise and cardiovascular disease

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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Tags: Benefits of a healthy diet and exercise

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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Tags: Cardio workouts

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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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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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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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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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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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.

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Tags: Weight loss

Fill your plate with lots of veggies, cooked or raw. Not only are they good for you, they will fill you up. Sorry, stay away from the sauces, gravies, butter or sour cream. That totally defeats the purpose.

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One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. Hanging out with people who just talk about their goals, or getting in shape, but never take persistent action will ensure that you never reach your goal.

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Tags: Goals and motivation, successful people

Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, and then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

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Violate this step and you'll never achieve permanent results. A 10 year study was recently concluded which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

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Tags: Persistence

Listen to audio books while you exercise - Self-improvement and motivation books are GREAT here. You'll feel twice as productive, and highly energized, and the time will fly. As you are working out you are not only focused on feeding your body, but your mind. What a great combination to live by.

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Tags: Train your mind

You have important commitments scheduled into your planner, right? Volunteer work, doctor appointments, children’s activities, etc. Where’s EXERCISE??? It’s as important a commitment (if not more) than your other activities. Quick tip: mark “EXERCISE” in your planner with a bright colored marker, so it stands out as a reminder to get your butt in gear.

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Can you remember a time when you felt completely discouraged with your body? It’s easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression ‘emotion creates motion’. This is a very powerful tool. Channel your dissatisfaction with your body into ‘motion’. Take control of your body and put a plan into action.

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