We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy.

The list holds your favorite foods, music, TV shows, movies and even people in your life that you can't get enough of. This is the stuff that you really enjoy. It's the stuff that makes your life worth living.

Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.

The interesting thing about your list is that without fail you'll always make time for it.

* When your TV show airs, you watch it or record it to watch later.
* When your favorite actor stars in a new movie, you do your part by going to the theatre.
* When you're hungry, you turn to your favorite foods.
* When the weekend rolls around, you do everything you can to spend time with the special people in your life.

Yet when it comes to exercise you automatically say, "I don't have time."

Time for TV, but no time for exercise... We live in an age where life is full. You don't have extra time anymore.

You no longer have time. You make time.

* You make time for your TV show.
* You make time for your hobby.
* You make time for your friends.

It's time to drop the charade of "I don't have time to exercise" and call it what it really is.

An excuse.

You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.

Exercise delivers all those benefits - and more.

I believe that exercise belongs on your list of favorite things.

Make It A Favorite: How do you turn something that you've dreaded into something that you enjoy?

1. Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.

2. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.

3. Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my personal training programs and I'll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

Kristy Lee Wilson
Contact me

Tags: Exercise excuses

Exercise is an important part of our lives. Staying in shape is one way to increase your life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren't just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.

1. The Bridge Butt Lift - Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.

2. Squats - Squats work the butt, the hamstring muscles and the quadriceps. If you aren't sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges - Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

4. Pushups - This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren't comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches - Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.

Contact me
Kristy Lee Wilson

Tags: Toning exercises

I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results.

Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.

Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion.

A Case for Your Legs

Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...

1. Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part.Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?

2. Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?

3. Uncover natural muscle shape. Let's be honest, toned legs are attractive. I'm not saying that you're legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn't you love that freedom?

Oh, and I should tell you that as you strengthen your legs you'll also reduce the risk of injury to your lower back because you'll actually learn to pick things up off the ground the right way.

Best Leg Exercises

Now that I've convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.

1. The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.

2. The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.

3. The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn't). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.

By no stretch of the imagination are these three the ONLY leg exercises out available. And that's the other great thing about training your legs... you have tons of options and variations.

Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help.

Contact me today and we'll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.

Kristy Lee Wilson

Tags: Leg exercises

Your doctor feels like a broken record.

That's right - he's sick and tired of telling you how important exercise is to your health because YOU DON'T LISTEN.

He's sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

He's tired of tallying your controllable risk factors which include physical inactivity and obesity.

So why does he continue to give you the same lecture?

Because he's seen exercise change lives.

He's even seen exercise save lives.

A Doctor's Perspective

Dr. David Shilling MD has been a family doctor for over 30 years. In that time he's given a fair number of patients the exercise lecture...with good cause.
He's seen firsthand the healing power of exercise.

Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he's seen patients experience as a result of exercise...

1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don't realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.”

Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they've lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can't feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Your blood sugar levels are better controlled.

5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle.

Your sleep becomes restful and weight loss becomes easier.

With all of these benefits it's hard to see why anyone would avoid exercise. What's your excuse?

* I know you're tired...exercise gives you energy.
* I know you're in pain...exercise alleviates your muscle and joint pain.
* I know you'd rather stay in bed...exercise makes your sleep more restful.
* I know you're pressed for time...exercise improves your efficiency and extends your life.
* I know you don't know where to start...that's where I come in.

Contact me today and we'll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Then the next time you see your doctor he won't give you a lecture.

He'll congratulate you.

Kristy Lee Wilson
Contact me

Tags: Benefits of exercise, Heart disease, sleep apnea, type 2 diabetes

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!

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Exercise and stress

Whose fault is it that you’re out of shape?

If you go by what you hear in diet ads then you believe that it’s anyone’s fault but yours.

The big diet companies think that if they put the blame on you, then you wouldn’t buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.

Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Embracing the blame for your current weight is not a bad thing - it’s empowering. Think about it. If it really wasn’t your fault, if it really was due to a long list of variables that you have zero control over, then you’d be stuck. You’d have no way to change.

The Secret Behind ‘Before and After’ Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn’t want you to know. You’ve seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their before picture and you’ll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you’ve been OK with it.

Oh sure, you aren’t thrilled with it, and you even talk about losing weight and getting fit, but you haven’t changed what you’ll accept. Here’s how to transform your body in 3 steps:

Step One: Get Disturbed

You’ve heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

It’s time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

Without clarity it’s very hard to get where you want to go. Now that you’re disturbed with the body you have, it’s time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures - “Suzy lost 25 lbs”, “Mike lost 8 inches from his waist”, “Jenny went from a size 18 to a size 6″ .

Get a clear picture in your mind of what you’ll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action - there is always something that you can do right now.

Don’t you agree that you’ll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you’ll be happier.

I’ve helped scores of clients just like you finally lose their unwanted weight.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you’ll accept of yourself.

Kristy Lee Wilson
Contact me

Tags: Weight loss goals, fitness goals

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.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Stress and exercise

According to WebMD, people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for maintaining a healthy body.

Here are a few quick tips for getting eating more vegetables:

* Buy fresh vegetables in season. They cost less and taste better.
* Buy vegetables that are quick to prepare. Pick up pre-washed bags of salad greens and add baby carrots and grape tomatoes for a simple salad.
* Stock up on frozen vegetables for quick and easy cooking in the microwave.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Healthy Diet

There's nothing worse than getting ripped off.

To invest your hard earned money on a product that promises results that aren't delivered.

That's how millions of new Wii Fit owners are feeling right now, and I don't blame them.

The Wii Fit is marketed as the latest and greatest way to lose weight and be fit. The specialized Nintendo is supposed to do the job of your gym, your treadmill and even your personal trainer.

That's a lot of pressure for a video game.

With all the buzz surrounding the Wii Fit, I decided that some research was in order. What is this Wii Fit, and how is it qualified to get you into the best shape of your life?

The Wii uses television and a wireless "balance board" that is about two feet wide and half as deep. The board is basically a fancy scale, which measures your weight and detects your equilibrium. To play Wii Fit, you stand on the board and do a series of games that fall into one of four categories: aerobics, balance, strength, and yoga.

My research did turn up some cases of documented weight loss as a result of Wii Fit play time. In each case the person went from a sedentary lifestyle (basically a couch potato) and saw weight loss after doing the Wii Fit for 30-60 minutes per day.

Walking for 30-60 minutes per day will give the same results.

To really understand the purpose of this product I did a search on Shigeru Miyamoto, he's the creator of the Wii Fit.

What he said may shock you.

"I don't think Wii Fit's purpose is to make you fit; what it's actually aiming to do is make you aware of your body," he said. "That's why we wanted people to talk with their families about Wii Fit, and become aware of these things together as a group."

The purpose of the Wii Fit is not to make you fit?!

But what about the marketing pieces that are telling you to use the Wii Fit as your one-stop shop for fitness and weight loss?

What about the people who purchased a Wii Fit with the hopes of losing 30 lbs?

It's time to call the Wii Fit what it really is: a video game...entertainment, and that's it.

Don't get me wrong, the Wii Fit is a fun, interactive game that gets you to burn more calories than you would just sitting on the couch. People enjoy playing it with their kids and it sure beats lounging on the couch watching T.V.

But it's just like the creator of the product said; it's not intended to make you fit. Sure, it may be marketed that way but that's not what it's for and that's not what it does.

Don't sell yourself on the idea that a video game will get you into great shape.

Play the Wii Fit. Enjoy the Wii Fit. Burn a few calories with the Wii Fit.

And then contact me for a workout that will truly change your life and get you the body that you want, because all of my programs were created with the purpose of getting YOU fit.

You can quote me on it.

Kristy Lee Wilson
Contact me

Tags: Wii Fit, Video games and fitness

February is the month that most people revert to their pre-New-Year's-Resolution habits. Have you given up on your fitness goals yet?

"If you are looking for an excuse to fall off the wagon, the universe will provide one."

That was the lesson that Oprah shared in her recent confession about her ongoing struggle with weight. Oprah knows how it feels to fall off the fitness wagon; in the January issue of The Oprah Magazine she described her recent 40 pound weight gain.

Her testimony was filled with valuable insights for anyone else prone to relapse. There was a hidden cycle that I found in her story - one that exposes the process of falling off the wagon.

1) You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. Oprah described her fall as one that happened slowly as a result of health problems. These health problems became her reason for not exercising.

Illness, vacation, holidays, changes at work or any other change in your schedule are all things that'll get you off the wagon. Once you're off the real damage begins.

2) You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. For Oprah this was a dramatic moment. "I started eating whatever I wanted - and that's never good. My drug of choice is food. I use food for the same reasons an addict uses drugs: to comfort, to soothe, to ease stress."

This is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you've made toward your goals is lost and even more weight is gained.

3) You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. For Oprah it was a sobering moment. "I felt completely defeated. I thought, I give up. I give up. Fat wins." She went so far as to say, "I felt like a fat cow. I wanted to disappear."

While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) You Take Control
Now comes the good part. When you hit bottom you were out of control, now you're ready to once again grab the reigns. Oprah says that "These days I've put myself back on my own priority list."

She plans to get an hour of exercise five or six days a week, as well as eating healthfully and reordering her life to include time to replenish her energy. Her new goal is to be strong and healthy and fit.

Have you fallen off your priority list, like Oprah fell off hers?

The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

I'm here to help you do just that. Contact me today to get started on an exercise program that will change your body and your life...


Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

New Year's day...it never fails to evoke feelings of hope and renewal, but is it really a trap?

You've been handed a proverbial clean slate - another chance to shrug off your bad habits and reach for your dreams.

In an attempt to bottle that New Year's vigor, you'll make a few New Year's Resolutions. But before you put pen to paper, you ought to know this:

It has been reported that 92 % of all New Year's Resolutions end in failure.

That means that less than 1 out of every 10 people will successful accomplish their resolutions in 2009.

Ouch - those statistics are brutal. Who in their right mind would take the time to make resolutions when failure is that imminent?

As your trusted source for fitness advice, I'd like to coach you though this sticky situation. Yes, most people fail to achieve their New Year's Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.

First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they'd even begun.

They bit off more than they could chew.

In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much. But reality set in, a few weeks or even days into their reformed life, and they gave up.

The 92% gave themselves an easy way out. They approached their resolution with an 'all or nothing' attitude. Once the 'all' became too tough they opted for 'nothing'. And just like that another resolution ended in failure - end of story.

Now let's examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now).

They set realistic goals.

I'll repeat that... they set REALISTIC goals.

* Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week.
* Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead eating from the vending machine.
* Instead of resolving to drop 3 sizes in 3 months, they commit to losing 1 pound each week until they reach their desired size.
* Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.

Did you see the difference?

If you want your resolution to stick then think of something simple and realistic. Sure, it certainly won't sound as cool as the resolutions that the 92% make - but they aren't going to keep theirs anyway.

Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can show you the ropes and guide you to success.

I'd love to team up with you - together we will transform your body in 2009!

Contact me today to get started today.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: New years fitness resolutions, fitness goals

Ever wonder just how effective your workout routine really is?

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?

If the following 5 statements accurately describe your exercise routine, then fear not-you're doing it right. However, if the following 5 statements don't describe your exercise routine then listen up-there's no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.

Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let's be honest, at one time or another you've spent time in the gym 'exercising' without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn't into it.

Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You're Consistent: Anyone can have one great workout, but one workout won't translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.

One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you'll find the process to be automatic, rather than an occasional afterthought.

4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?

You'll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.

5. You're Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you've no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.

If you don't like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!

If your routine includes all of the above then congratulations – you are doing it right. You're consistent, you challenge yourself and you're seeing results. However, if your routine doesn't include the above, you now have the blueprints to do it right.

Want a routine that incorporates everything you need to reach your fitness goals? Email me today to set up a consultation and I'll show you how to get amazing results in less time than you think.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Workout results, exercise results

Would you like to lose a few pounds? Maybe you want to firm up the flab that’s making you wear bigger clothes than you really want to wear. If so, then you have to consider more than just what you can do: consider who you are. Your personal preferences on exercise depend largely on your psychological makeup.

Choose something (or a few things) you enjoy doing. This will either make or break the consistency of your exercise routine. For example, if you’re not a morning person, then don’t plan on getting up to jog consistently at 6 a.m. Chances are you won’t stick with this plan very long. And if you have a hard time deciding what to do – you just can’t find something you think you’d like – then just start out by walking.

Hit the Open Road with Long Strides

Just about anyone can walk. The great thing is that you can start walking at any time no matter what your current fitness level. To create a challenge, you only need to alter your intensity or duration. Additionally, social exercisers will enjoy this activity because lots of walkers exist, and it won’t be hard to find a partner with whom you can both make some tracks and catch some chat. The time will fly as you and your partner put miles behind you.

Start Out Slow

Before you decide to train for a marathon, start out slow. Once you’ve determined your fitness level you can then go ahead and build up the intensity over a period of weeks. Starting out at a point that stresses your body will not only lead to injuries, but it will discourage you to the point that you might even quit working out.

Where to Start?

If you’ve never worked out before or haven’t worked out for years, start off by just walking in small increments like about 10 minutes a day. Every two weeks you should increase your time by five minutes. Keep your walk interesting by varying your route and taking in different scenery. Consider recruiting a different friend to walk with you each day so you can vary your conversation and learn new things as you walk.

Gym Time

If the thought of walking makes you yawn, maybe you need a bigger challenge. Consider visiting the local health club. A qualified trainer will be able to answer your pressing questions about fitness and can even design a workout that will challenge, but not overexert your body.

Before your put your money into the gym’s offers, though, check out their full services. Get a feel for the environment so you’ll know if you will feel not only comfortable but encouraged to workout there every day. Examine the gym’s equipment to make sure that it’s in good working order.

Other Social Opportunities

If a gym doesn’t appeal to you, then consider any one of the many other socially friendly workouts available. Take tennis or golf for example. Both require more than just one person, and you’ll get a good workout in the meantime.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Enjoyable exercise

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

Walking is the most commonly performed type of exercise by Americans. There are many reasons why people make walking their exercise of choice. It can be performed in many different environments and does not require specialized equipment. It can be done alone or with others. It can be performed in short bouts throughout the day or in longer dedicated periods of time. Walking can be done at one’s own pace and thus can suit the needs of various fitness levels. Although people commonly choose walking as an activity to help achieve health and fitness goals, some may ask, “Is walking really good for health?”

WALKING AND DISEASE RISK
Many studies have looked at the impact of walking on various diseases and conditions. Although there are exceptions, most investigations have found a positive link between walking and good health. One of the most cited studies on walking and health in women was published in the New England Journal of Medicine in 2002. The researchers found that women who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease compared with women who did not walk regularly. This risk reduction was seen in African American and white women, who ranged in age from 50 to 70+ years, and in women across the weight spectrum. Given that cardiovascular disease is the most common killer of women, the risk reduction seen through walking is truly good news.

Walking also had a positive impact on other conditions. People with high blood pressure who begin regular walking routines generally see a fall in blood pressure. Likewise, walking is important in battling type 2 diabetes. Individuals who walk regularly will increase the body’s ability to manage blood sugar levels. Cholesterol and triglyceride levels can also be improved through walking.

WALKING AND BODY WEIGHT
Walking is a moderate-intensity exercise; thus, it will burn calories at a slower rate than vigorous exercise such as running or competitive sports. However, the moderate nature of walking allows people to walk for longer periods compared with more intense activities. At the University of Tennessee, we have shown that people who walk regularly have less overall fat and less abdominal fat compared with more sedentary individuals. We have demonstrated that people who adhere to walking routines, such as pedometer-based 10,000 steps per day program, will lose weight over time. The weight does not come off quickly, but those who are committed to regular walking will see weight reduction. As is true for any type of exercise program, creating a negative energy balance (e.g., expending more calories than are consumed) is necessary for weight loss. Thus, calorie intake must be a consideration if weight loss is a primary goal.

PSYCHOLOGICAL BENEFITS OF WALKING
Although the physical benefits of walking are well documented, there also are many positive psychological outcomes. One of the most commonly reported changes seen with regular walking is an improvement in self-efficacy. This means that the person feels more confident that he/she can continue to be a regular walker even when obstacles present themselves. This is an important benefit because self-efficacy is one of the most predictive factors in exercise adherence. Improvements in self-confidence and self-esteem as well as decreases in depression also have been shown through walking.

Although walking is not the best exercise choice for everyone, it is a valuable option for many wanting to improve health. Meeting the minimum physical activity goals, as previously stated, is a good early target for a walking program. Bouts can be performed throughout the day if time or endurance prevents you from getting all the walking in a single session. Eventually, you may want to extend your walking bouts and/or increase the pace of your sessions because these can help bring even more benefits to your exercise routine.

Dixie L. Thompson, Ph.D., FACSM, is the director of the Center for Physical Activity and Health and a Professor and Head of the Department of exercise, Sport, and Leisure Studies at the University of Tennessee, Knoxville.

Tags: Walking, walking and disease risk, walking and bodyweight, american college of sports medicine

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

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.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Fat vs. musle

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.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

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.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Strength training, Healthy mind

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.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Exercise with your dog

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.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

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.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Spinning, group indoor cycling classes

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

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
Contact me

Tags: Holiday weight gain, healthy eating, preventing weight gain

Getting older doesn’t mean you can’t get yourself into shape. As you age, it is important to keep a balanced exercise program including endurance training, strength training, balance exercises, and stretching exercises. By performing all of these activities, you can maintain a healthy, active lifestyle.

Here are five great exercises that will help keep you looking and feeling great.

1. Walking

Walking is one of the simplest exercises around, but is still a great way to get in shape, lose weight and keep it off. You can do it on your own, start walking with a buddy or with your dog, or join a local walking club. The best part about walking is you can do it anywhere: the gym, the mall, the local park, around the block, or on a treadmill in your living room. That makes it much easier to stick to than other exercise plans because it’s harder to avoid. And depending on where you walk and who you do it with, it can also be tons of fun.

2. Water Aerobics

This is a great way to exercise and make friends, whether you’re new to exercise or are in great shape. Gyms usually offer classes for all ages, skill levels, and goal levels. The water offers great resistance, plus it’s low impact and therefore easier on your body. You get the burn of a high impact workout without the strain on your body.

3. Weight Training

Did you know that people who work out and do weight training lose just as much weight, but a much higher percentage of that weight is body fat. Weight training doesn’t have to be hard and it doesn’t mean you’re going to get big and bulky. Plus, weight training in addition to your exercise routine can decrease loss of muscle mass and bone density and help you maintain mobility and balance as you age, which can greatly improve your health and quality of life.

4. Yoga

While some yoga requires an enormous amount of strength and balance, there are plenty of poses that are great for those who are just getting started or who might have health issues. Try taking a class specifically targeted to beginners or those with lower skill levels. Yoga is a great way to gain flexibility and retain balance, and it’s also great for staying relaxed and getting a better nights sleep.

5. Sports

No, you’re probably not going to be a professional athlete any time soon, but that doesn’t mean you can’t go out and have some fun. Many local community centers and senior organizations have ‘for fun’ sports leagues that you can join. You can meet people, stay in shape, and have a little fun. Don’t want to play in a league? Why not just go to the park and play baseball with your grandkids; you’ll get a good workout that way too!

Whatever you do to stay in shape, the most important part is to have fun. That way, you’ll stick with it and stay healthy for a long time to come.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Exercise for Older Adults, walking, sports, yoga, water aerobics, strength training

Nothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don't even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be downright boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you've been wondering what you can do to make exercise more fun, you'll find some ideas below that just may help to make exercise more fun and a little bit easier for you.

First things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day and use the same piece of equipment or use the same piece of equipment at home, you should try mixing things up. Reverse your routine or just change the order of your exercises.

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imagination guide you. You don't always need to follow a strict routine, just get out there and have fun working your muscles.

An outdoor circuit in the park is also something you can try. There are some parks that have circuit courses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn't a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of pushups, walk the next 100 feet and then drop to do sit ups.

Ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will also help you to meet new people as well.

When you exercise, try to picture your muscles getting bigger. Research has shown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don't need to follow the same routine day after day, as you can do many other things to get in some exercise.

The most important thing is that you should always try to incorporate exercise in any form into your everyday life and make these habits the kind of habits that will last a lifetime.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Outdoor circuits, beach workout, park workout, lifestyles changes

It happens to each of us at least once on our weight loss journey. We go on vacation and live a little only to come back and step on the scale. When we do, we’ve gained back some weight and are disappointed. Or, you could be an emotional eater who is going through a personal crisis that results in added pounds.

The next step is the most important one. The choice is between struggling to recover and continuing to slide back into old habits. Before the choice is made, we must realize something about ourselves. It’s okay to slip up. Don’t be so hard on yourself. Forgive yourself and forget that it ever happened.

Setbacks are a part of weight loss and any kind of goal we set in life. There has yet to be a time when everything in our life went according to plan. If it did happen for you, you need to write a book and let the rest of us off the hook. Assuming that it has not, it is something that we must learn to deal with or it will crush us to dust.

If you wisely choose to struggle and recover, try to discover what caused the setback in the first place. The answer will help you to not repeat the same pattern again. A common cause of setbacks in weight loss is emotional eating. Unfortunately, you don’t find out that you are an emotional eater until you get emotional and begin to eat.

Emotional eating is not normal eating. Emotional eaters eat to relieve stress. You don’t have to be hungry. The act of eating something that pleases you releases those same “feel good” endorphins as exercise. It’s a cruel joke, I know, but there it is. The trick is to pinpoint emotional eating before you’ve gained too much weight.

Struggling is not pleasant for anyone. As you battle back, your mind may tell you that you messed up. Learn to ignore it by replacing that negative feedback with positive words of encouragement. Accentuate the positive things about yourself. Are you a star on your job? Tell yourself how good you are at what you do. If you have kids, bask in the knowledge that you are a great mom or dad.

Take on a partner. This person can be trying to lose weight also. They will be in charge of telling you the truth and not just what you want to hear. You will do the same for them. By pointing out the good attributes of someone else, you will learn to do it for yourself.

Weight loss is a lifelong process. Even when you lose the weight, you must work to maintain that loss and continue to be healthy and fit. Don’t give up so early in the game. Learn to deal with setbacks and get on with working towards your weight loss goals.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Making the decision of where you will go to exercise is a very important step in reaching your fitness goals. A lot of factors contribute to this decision, and each one should be considered well before you start exercising. Once you have made a decision on where you will go to exercise, you can then move on to deciding how you plan to work out.

Exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.

Gym memberships can often be quite expensive and may include other things that you don't really need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home.

Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have good quality running shoes. This statement applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or getting frustrated because you aren't making any progress.

Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all.

Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea. At the gym, you'll also have more of a selection of equipment as well, far more than you'll have at home.

If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had.

Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don't have to defend yourself when asked where you've been or what you have been doing. You can also meet new people in class, or just help others along if you choose.

All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals you have set for yourself.

Once you have given it some thought and weighed out the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Many us need to follow an exercise program, in order to remain healthy. Below, you'll find several good reasons why you should start exercising now.

1. Contributes to Fat Loss

It is well proven from scientific research all over the world that physical exercise contributes to weight loss. If you burn more calories than you consume through nutrition, you'll lose weight. When you exercise, you burn more calories than when you don't. It's really simple - the more you exercise, the more weight or fat you'll lose.

2. Prevent Disease

The chances of developing various diseases have been proven to decrease when exercising. These diseases include heart disease, cancer, diabetes, and stroke.

Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise. We all know that diabetes increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health. To prevent this from happening, start exercising.

3. Improve Disease

Many severe and minor diseases can be improved or even healed through regular exercise. These even include the diseases listed above. By following a regular exercise plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.

Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more. All of this is scientifically proven, which is why you should start exercising today.

4. Enhance your State of Mind

We also know from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body. These chemicals help fight depression and make you feel happy. It has been noted that the body releases these endorphins only 12 minutes into the workout.

Another chemical, known as serotonin, is increased during and after a workout. The increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. This chemical can also help you sleep better at night.

5. Enhance your Wellness

When you are in great shape and feel fit, you'll have more energy and you will notice that your overall mood is improved. You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.


6. Persistence

Exercising regularly will give you more energy, which can help you be more productive at home and at work. Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for. This can help you increase your persistence and prevent you from falling off track while you aim for your goal.

7. Social Capabilities

Working out on a regular basis can boost your self esteem. This can help you look better and you'll be more comfortable as well. Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported. Exercise will also increase your interests in sex, and can help you to improve your marriage or your partner relationship.

After knowing all of these tips and reasons to exercise, you shouldn't hesitate to get out there and exercise. You can exercise at home or go out there and join a gym. There are many different ways you can exercise, all you have to do is select a few that you like. Take a little bit of time out of your day and start exercising - you'll feel better than ever before and your body will thank you.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

We all know it’s necessary, but we don’t want to get up early in the morning to do it. What is this “it” I’m talking about? It is exercise and it is essential if you plan to live a long and healthy life. I’m not just saying that either. Ask anyone who has lived to be sixty, seventy, and over who can still move better than some people half their ages. They have used exercise to turn their life around.

Exercise means getting your body moving and burning calories. To lose one pound, it takes a deficit of 3,500 calories. I know what you’re thinking - it might as well be a million calories. But, it is not as hard as you think. Exercise does not have to be organized at a gym for it to be legitimate and to “count.”

The best thing about exercise is that it is cumulative. This means that if you do ten minutes of walking in the morning, fifteen minutes of walking at lunch, and twenty minutes of walking when you get home, it all adds up to calories burned and pounds lost. The benefit to your muscles and to your heart also increase as you continue to fit exercise in where you can.

So, where do you start? A good place is to get up off the couch. That is the hardest part. Starting is both good and scary. What if you can’t do it? Well, I’m here to tell you that there is an exercise plan for you. The key is to start slowly and work your way up. Unlike a horse race, you don’t have to be fast out of the gate, you just have to make it out of the gate and continue on the track.

Walking is one of the best overall exercises for someone who is new to exercise. You can do it anywhere and it works both your lower and upper body. If you can’t afford a gym membership, walk outdoors. You can walk in your neighborhood or in the park. Walking will condition your heart and lungs for other exercises that you may try.

I personally love spinning (I think I’ve just got my boyfriend hooked on it too) and strength training. They are both challenging, but get a good sweat going. Classes of all kinds are also fun because you are not alone. Others are working hard to make a change as well which can help keep you motivated.

Which brings me to another point. One way to get started on a positive note is to find a friend to help you. Working out with a friend or coworker can keep you from wimping out on those days when you feel like taking a day off. Even if you only have a partner one or two days a week, it can motivate you to work on your own the rest of the week.

Try a variety of exercises. Stick with the one you like and when it becomes too easy, switch to something else. Aim for thirty minutes a day starting out and gradually work your way up to more strenuous and longer workouts. Your heart will thank you.

Get Fit and Stay Fit!

Kristy Lee Wilson
Contact me

Tags: Getting started with exercise, buddy exercise, cumulative exercise

No one wants to be unhealthy. Being unhealthy can lead to a wide variety of diseases attacking our bodies. Getting old before your time is the fate of many people who suffer from an unhealthy lifestyle. To regain your health, you need to eat right and exercise your body.

Exercise improves heart and lung function among other things. Do you ever notice those people, and maybe this is you also, who are huffing and puffing after walking a flight of stairs? You would think they had just run five miles the way they are breathing. This is a sure sign that their body is not getting enough oxygen and that their muscles are out of shape.

The body learns to use oxygen more efficiently when we participate in a regular exercise program. By program I mean consistent exercise. It could be walking around the neighborhood, jogging at the school track or working out at the local gym. As long as you do it consistently, your body will begin to use less oxygen to accomplish that exercise. When that happens, it is time to increase the time and intensity of the workout.

It is necessary for the heart to pump blood throughout the body. The heart can do this more efficiently when the body is in shape. Tissues stay oxygenated and hydrated to the point that your skin will glow and your resting heart rate and pulse will be lowered as well.

People have all heard that exercise releases “feel good” hormones and it’s true. Your outlook on situations will change when you have had a good run or walk to clear your head. Just the fact that you have completed the workout will make you feel better about yourself. If you want to keep those good vibrations, you have to continue to exercise.

Obesity is an epidemic among adults and kids in America. Carrying extra weight leads to health problems that can include Type II Diabetes, high blood pressure, stroke, heart disease, and heart attacks. All of these are life-threatening conditions that should be prevented when possible. The buildup of plaque in the arteries of the body can cause a heart attack or stroke to occur. At age thirty-five or forty, you don’t want to be worried about having a heart attack. If you are morbidly obese, things like a heart attack well before old age can become reality. Taking preventative measures, such as exercising, will help to lessen your risk of facing serious health conditions like those mentioned above.

Exercise is a way to burn off extra calories and lose weight. Combined with healthy eating, exercise helps the body return to its normal functioning state. This is important as we age. Our bones get weaker and more brittle. Our muscles begin to waste away to the tune of a pound a year after age forty. Regular exercise helps strengthen the bones and builds up strong lean muscle therefore prolonging the aging process.

This is the only body we’ll get. Treat it to the best. Exercise three or more times a week for improved health and a longer, happier life.

For more information, or help getting started on a fitness program, please contact me today!

Get Fit and Stay Fit!

Kristy Lee Wilson

Tags: Benefits of exercise, exercise and aging, obesity, exercise and disease, exercise and calorie burning, exercise and weight loss