Would you like to figure out why you have trouble losing weight?

I’m reading a great book by an author friend of mine called The A List: 9 Guiding Principles for Healthy Eating and Positive Living. If you’re looking to eat better, lose weight for good and gain confidence for life, I would tell you to go to her website right now and get yourself a copy. You can go ahead and do that, but, as you know, buying a book alone can often be more shelf-help than self-help as it is only in learning how to apply what you learn that is what’s going to make the book actually work for you. How many books do you have on your shelf that you haven’t read yet? 

This is where it gets even better… Roslyn just emailed me to tell me about this new coaching program she’s offering called the FREE MY WEIGHT NOW Weekend Jumpstart program. It’s a group teleconference weight loss coaching program where Roslyn helps you take her book from the page to action to kickstart your weight loss results now. Since it’s all done by teleconference, you can join regardless of where you live. The program is only $149.00 for a limited time ($497 regular value) and it even includes a copy of her book ($22.95 value) and The A List Electronic Workbook Companion ($15.95 value) PLUS she’s even paying the shipping so you save there too. 

Register now and you’re getting a package value of over $542.00 for only $149.00, that’s 73% off the regular value. Don’t wait! Reserve your space while there are still spots available. 

Go to http://roslynfranken.com/aff/xp.php?id=14 now and click on the link for WEIGHT LOSS COACHING for full details, choose a weekend and get yourself registered.

Reading her book and joining her jumpstart program is a great beginning and you will learn many facets of the program to use and when you are ready to add the very important component of exercise into your program, contact me and I can help you get started.

No Get Fit classes this week except tonight.

I will be attending the I Can Do It conference in Tampa this week, this serves as a reminder that there will be no classes Tues 11/8 thru Mon 11/14.

Are you 3 or 6 months away from your wedding? Maybe even a year, wanna get into the dress you really dream of?

What bride doesn't want to look and feel absolutely stunning on their special day? What bride doesn't want her bridal party to look beautiful in their bridesmaid dresses? Even mom can look better and feel better on that happy stressful day. Would you want lean, strong arms and back? How about a strong core? Killer legs? Glowing skin and healthy hair? Let's identify your goals and get you started a program right away, instead of waiting till you are a month away! Get in great shape and have an unforgettable time with your entire bridal party.

You can even exercise with the bridal party to make sure everyone is on track, looking and feeling better for the days ahead. Great time to talk about the details on a more regular basis too instead of emailing everyone.

What a great gift it would be if your friends and family gave you the gift of health and even better if they worked out with you. Get 6 bridal party members together and you and the groom can exercise for free.

Whether you are in the beginning of your planning process or 6 months out from the wedding date, its important to give thought to your health as well. Have you thought at all about fitting into your wedding dress without having to starve yourself at the last minute?

Planning your big day and getting upset, frustrated and stressed out is not going to make you a pretty bride. The closer you are to that special day the more hectic your schedule is going to get and you are going to possibly unconsciously put your health on the backburner, especially if you find your not fitting into your dress at your last appointment.

Plan out your exercise schedule like you would your wedding plans. Whether you are 3 months or 1 year away from your big day, you need to schedule it in.  Fit exercise into that schedule and as you get closer to your wedding date, you will find you can enjoy the process instead of getting upset about every little detail.

Now is the time to start planning for your wedding. You could literally go to a bridal show every weekend if you wanted to. I can only imagine how overwhelming that could get to be. Lots of choices on what photographer to use, what kind of cake you would like to offer, where to have your reception is probably one of the hardest choices based on your date, location and budget.

One thing I don't see on most of the wedding checklists is stress relief because of all those choices you are going to have to make over the next few months to a year and exercise programming to get into the dress of your dream. Its very important to take care of you during these happy stressful times and sometimes you are the last thing on your wedding checklist to take care. You should be number 1.

How That "Extra" 20 Pounds Is KILLING You

Here is a great article By Kevin DiDonato MS, CSCS, CES

The American and the world's population are in danger.  Not due to warfare or famine, but to complications related to being overweight or obese. 
In America alone, the CDC has delivered a stern message about the state of our health.

Our society has become an obesogenic society.  Diets are full of unhealthy foods.  There are less physically active then 20 years ago.  And for some reason we can’t put our forks down, leading to increased food intake.  
These three characteristics have increased your risk factors, especially our children's.

Twenty years ago, overweight and obesity were in the minority.  Today, healthy weight individuals are the minority.

Find it hard to believe?  Check out these statistics on what being overweight or obese has done, globally and locally.

• America has the largest population of overweight and obese individuals.

• 33% of our population are obese - that is a 60% increase from 20 years ago.

• 1 in 6 children are obese.
• There are over 300,000 obesity related deaths per year, second only to tobacco related deaths.

• Two-thirds, or 167 million Americans, are overweight.  One-third of those individuals are clinically obese.

These are sobering statistics and make for a very sad state for Americans and the world.  For hundreds, if not thousands, of years people understood the importance of healthy eating, physical activity, and calorie restriction which kept us fit and healthy.

This all changed with the introduction of processed foods loaded with sugar and extra calories.

So you are not obese.  Great!
But you might be 10, 20, or 30 pounds overweight.  What’s the big deal?  So you might be unhappy with how you look naked, or that your clothes do not fit right, or that you find it harder to get up in the morning and your joints creak with every step you take. But really, what’s the big deal? You’re going to drop the weight at some point, right?

Being as little as 10, 20, or 30 pounds overweight, you are putting your body at increased risk.  Confused?  Let me explain.

Being overweight starts the process in your body which can lead to future complications.   You are incubating unhealthy conditions, which puts the brakes on weight loss and healthy living.

Here are the top 3 reasons why being overweight is ruining your health and fitness goals.Your Fat Cells Are Becoming UnhealthyHealthy fat cells work by releasing hormones that control metabolism and energy expenditure.   Having a little extra padding begins the process of turning healthy fat cells into “sick” fat cells.

Fat cells that are healthy, release a hormone called Leptin. 
Leptin tells the brain when we are full.  Sick fat cells release Leptin, but it is unable to tell your brain you are full.  This results in increased appetite, increased cortisol levels, and resistance to the good hormones.

One amazing function of fat cells is the ability to store fat from your blood.  When your body becomes resistant, the fat cell becomes inflamed preventing it from storing fatty acids.  Scary thought, since the fat needs to go somewhere!

This also affects Adiponectin, which keeps your body fat levels low by breaking down fatty acids.  Where?  In the muscle of course.  Without adequate Adiponectin, your body is unable to breakdown fat in the blood, resulting in the fat landing in other organs and sites on your body.

Increased Inflammatory Response
Disease typically starts as an inflammatory response.  It can happen anywhere in the body.  When inflammation hits adipose tissue, watch out!  Now you have a reduced ability to store fat.

Sometimes inflammation is good for us. 
It can help heal wounds by sending nutrients to the area.  However, when the inflammation response does not stop, it really, REALLY hurts your body.

When cells become inflamed, they can become resistant to the hormones that keep our fat cells healthy.   When cells become resistant to insulin and leptin, there are more fatty acids and sugar in the blood. 
This leads to the increased possibility of developing metabolic syndrome.

And it also raises cortisol levels in the body.  Increased cortisol leads to higher fat levels.  Period.
Increased fat stores increase your disease risk and inflammation in the body.  You are then going around and around in circles with only one way to get off!

Increased Disease Risk
Packing on a few extra pounds increases the risk of developing diseases. 
Obesity can lead to metabolic syndrome, diabetes, and heart disease. 
In fact, overweight and obesity levels have created a sharp rise in diabetes.  Eighteen million people in America suffer from diabetes and 221 million in the world.  Those are staggering numbers!

Overweight individuals have an increased risk of developing diseases than healthy weight individuals.  
Heart disease, another disease associated with being overweight, has also risen dramatically.  Heart disease is one of the most preventable diseases.   Overweight individuals have a 10-50% chance of dying from obesity-related conditions, with most coming from heart disease.Being a few pounds overweight starts you down a dangerous path.
Chronic disease can possibly lead to premature death. 
But there is an answer for you!
By increasing physical activity, watching your diet, and the amount of calories you eat, will eventually lead to lower fat stores and decreased disease risk. 
Making drastic lifestyle changes to curb your weight gain and return you to a healthy weight, reduces your risk factors for developing chronic diseases.  How?  I mentioned your Adiponectin levels and how being overweight your levels drop.  By shedding the extra weight, you help your body raise Adiponectin levels.   You are then able to burn more calories by burning those devious fatty acids. 
Losing weight helps your body release the right hormones, at the right time, which helps you burn more fat.  Finally, the answer you have been looking for!
It is not too late to change for the better and reverse sick fat cells and make them healthy again.

Diet and exercise is a great start!  But it might not be enough.  
Nutrients found in Prograde Metabolism kick start your body for weight loss.   Prograde Metabolism, in combination with a healthy diet and exercise plan may help you lose weight and keep it off. 
This may reverse your fat cells, letting them thrive and function to keep your weight and metabolism in check!

Childhood Obesity is on the rise, that toddler may look cute now with its wrinkles....

You may think ahhh she is so cute, look at that chubby little baby.  Some babies will grow out of it but if you take a serious look around, you will notice there are many children walking around looking just like their obese parents.  America is the winner again, but sad to say it's not what we want to be good at and that is the uprising problem.
We need to get a handle on this, no wonder our health care doesn't work.  We are killing ourselves and we have the most updated information available to combat this issue and yet we don't.  WHY?  I say it's because we are making the choice to be lazy and we are showing our children that it's OK to eat crap, not exercise (even the government proves that by cutting PE out of our schools) and think that oh someday I will work on getting rid of this weight.

35+% of our kids are obese, the numbers just keep going up.  When are we going to wake up and see that if we don't nip this issue, our kids may end up dying before we do, because they are fatter at an earlier age and start eating crappy foods as soon as they get off the baby food.  Since they are experiencing all the lovely, modern American conveniences for much longer than we have, they don't stand a chance especially if we are not teaching them to exercise and eat healthier.  We are the adults, so let's do something about it.

This is my Saturday morning rant, I hope it wakes somebody up.  Get up this morning and do something active with your kids.  Make a difference.  Check out my other great information.  I have healthy meal plans that the whole family can eat and Get Fit classes that can be tailored to your group, come up with an idea, a location like your neighborhood community park or center and invite me over, I can help get you and your family back on track.

Getting Relief for Puffy Eyes So You Don't Look Like You've Been Comtemplating If You're Doing The Right Thing

The last thing you need is to have puffy eyes for your wedding. Your friends and family will think you've been crying. If you have never experienced puffy eyes, just keep this information available because someone else in the wedding party may need your help at the last minute. It could be something as simple as allergy eyes. If you are planning an outdoor wedding take a look at some of these remedies so you can still look marvelous for your big day. A big part of the wedding is photographs of your wedding party, take a quick look at everyone to see if anyone needs an eye adjustment.

Allergy eyes or "allergic conjunctivitis" can cause puffy, watering eyes, itching, redness, and burning. Eye allergy usually occurs in both eyes in association with nasal allergy symptoms like sneezing and sniffling. In some parts of the United States, eye allergy symptoms may be even more common than nasal allergies. We have a lot of wind and dust flying around here, so being vigilant about prevention can help keep some of the dust at bay.

What Causes Eye Allergies?

An eye allergy is caused when your immune system overreacts to a foreign substance that gets into your eye. Special cells in your eye called mast cells release a protein known as histamine which causes the blood vessels in your eyes and eyelids to swell. Any substance that enters your eye and causes an allergic reaction is called an allergen.

Allergens include pollens, pet dander, dust mites, and molds. Grass pollens and ragweed pollens are especially irritating to allergic eyes. The most important thing to do is try to avoid exposure to eye allergy triggers and to see your doctor. If you already know you have allergies, maybe the best course of action is checking with your doctor so you can start your regimen of prevention prior to the wedding day.

There are also some good allergy remedies and strategies you can try on your own to prevent eye allergy symptoms in the first place:

Wash your hands. One of the most common ways that allergens get into your eyes is from your hands. So be sure to wash your hands frequently and avoid rubbing your eyes.


Use over-the-counter eye drops. Saline rinses and artificial tears can help rinse allergens out of your eyes. Over-the-counter eye drops that shrink blood vessels and block histamine are also available, but should be used carefully since overuse of these products can actually make your eyes more sensitive and irritated.

Try cool compresses. A cold washcloth or a bag of frozen vegetables can soothe your puffy eyes, reduce swelling, and relieve itching. I know you will probably have a hard time finding a bag of frozen veggies at the church, but if you keep a cooler of ice on hand that could work too.


Close your windows. You can't always avoid outdoor allergens, but you can keep them from coming inside. Close the windows in your home and your car and use air conditioning during pollen season. Stay inside when pollen counts are high, especially in the morning and evening and when the wind is blowing. You also can't avoid the allergens if your wedding is outside, but you could take steps to control how much you are exposed to the hours prior to the event.

Wear glasses. Sunglasses or regular prescription glasses can prevent pollen and dust from blowing into your eyes. I moved here from Illinois and I have really noticed the difference in the amount of wind and dirt that blows into my eyes.

If you have eye allergies, it can sometimes be tough to avoid those red, itchy, puffy eyes. Although most of us blink about 15,000 times a day, allergens like dust and pollen can still sneak in and irritate the eyes. Eye allergy symptoms are uncomfortable, but over-the-counter and prescription allergy remedies can help. It's also important to remember that while eye allergies do lead to irritated, puffy eyes, they usually don’t cause any permanent damage.

If you have some of these remedies on hand you won't have to stress at the last minute and you can cry happy tears.
If you know of anyone that is getting married in the next year and really needs or wants to lose some pounds, inches and look great in their wedding dress, please have them Visit my website.

Diagnose, then prescribe.

Diagnosing, then prescribing, is a principle that's appropriate for medicine, law, product design, engineering, and much more.  In fact, it's a principle evident in all areas of life.  It has its greatest power, though, in the area of interpersonal relations.

This is so true, especially in my business.  As a professional I need to have all the information before making a decision on how to design a fitness program based on fitness assessments, past history and any medical issues.  Yesterday I had an appointment with a woman who won a gift certificate for private session with me to create an exercise program with the equipment she had at home.  Sounds pretty easy, right?  We exchanged a couple emails to find out what kind of equipment she had and I gave her instructions on how to download my required paperwork to be filled out prior to our meeting.

If I based my exercise prescription on the information given to me in the emails, it could be a recipe for disaster.  People tend to hold back on very serious matters such as heart problems, high blood pressure, knee issues and they could end up doing more harm than good.  I need all the information about your health before I can create a good, sound program for you.  If I give you a exercise regime that hurts you, then you are not going to have much confidence in me or maybe any other Certified Personal Trainer in the future.

That really isn't good for business, now is it?  Do yourself a favor and hire a Professional, know what and who you are dealing with when it comes to your health.  I am your client as well as you are mine.

Please visit My website for lots of great information, exercises, tips and motivational articles.

First, understand the problem.

You may find that you have a tendency to rush in, to fix things up with good advice,  But you may often fail to take the time to deeply understand the problem first.  This is the key to interpersonal communication.
Steven R Covey

Are you happy with your gym workout? Still a little more time to get outside.

If your out jogging, you can always stop and do a little workout.  This was at palmer park, I love this place, challenging enough, quick enough to get in a hike, jog or workout and all right here in the middle of the city.  If working out in the elements is not your thing and you do like the gym then mix it up.

Are you bored with some of the things you have been doing?  Contact me and we can create some workouts that you can take to the gym.  I am going to a woman's house today to design a program around the equipment she already has at home.  Now when I say equipment you may be thinking lots of things like they have at the gym.  Nope, she has 5lb dumbbells, elliptical, treadmill and a stability ball.  Are you thinking right now, well that's not going to be much of a workout?  Think again, I could create about 50 different workouts.

My point is you don't need a bunch of equipment to get a great workout, this is what you need;

• Show 
• Up
• Move
• More
• Eat 
• Right

It's really that simple.  Want a workout?

Need a cure for the Halloween Belly Bulge?

If you are anything like me, you may have had a butterfinger candy bar or two too many over the last couple days.  Then add to the issue with all the snow and many of you didn't have to go out of the house yesterday, and you are probably sitting at your computer more than you should or would normally.  So if there is a bit more chocolate flowing through your veins than normal, fear not – I have the answer to get off that couch or office chair and get moving.

• Get Up and Move, its as simple as that.  Most of you have stairs in the house, go do 5 rounds and then come back to read some more of this post.  I will be back in a minute.  It literally took me 1 minute to do 5 rounds.  OK, now catch your breath for another minute and get ready for more.
• Drink More Water.  I have heard how many people don't care for the taste of water, when you stop drinking the diet soda you will start to get your taste buds back and the water may actually taste better.  Either way, you have to drink the water so try to drink as much as you can, because it's probably still shy of what you should be drinking, especially here in the higher altitude.  Ahhh hold on, ok, sorry I had to take a drink.
• Get Your butt back up out of the chair and lets do some basic exercises. 

Basic Squat:

Stand with your feet shoulder width apart and point your toes slightly out. Push your hips backward and squat down bringing your upper legs to parallel to the ground. Make sure to keep your back flat, chest out, and your spine neutral. Push through your heels back to the starting position. **Trainer Tip: Make sure not to let your knees cross your toes at the bottom of the squat.

Fire Hydrants:

Position yourself on the ground on your hands and knees (hands shoulder width on the

ground in front of you and knees and hips should be at 90°.) Keeping a flat back and

neutral spine, raise one leg out laterally as far as possible at the hip joint. Lower your leg to the starting position and repeat on each side.

Push-Ups:

From the top of a plank position and your hands slightly wider than shoulder width apart,

lower your body until your arms are at 90*.  Extend your arms to return to the starting position. Keep your upper and lower body nice and tight and straight throughout the

movement. (You can modify this movement by doing it against a railing or wall.)

Hip Bridges:

Lie on your back with your hips flexed, feet on the ground and knees bent to 90°. Place

your hands on either side of your hips. Feet should be just shy of shoulder width apart.

Contract your glutes and drive your hips upward to the sky while simultaneously trying to squeeze your knees together. Keep your upper back on the ground. Lower your hips

back to the starting position.  Hold for 10 seconds then drop and back up again to hold.

High Knees:

Begin jogging and on each step, bring your knee towards your chest as high as possible.  Keep your arms moving as if you’re jogging.

Butt Kicks:

In a standing position, alternate bringing in your heels back and try to “kick” your glutes

(very similar to jogging in place but knees do not come forward.)

Do each exercise for 1 minute in good form but a little faster paced than you normally would.  Do this 2-3 rounds and its a total of 12-18 minutes, not bad for all that candy you ate.

If you can’t make it to the gym do this and it can all be done at home or your office.  Hopefully you didn't just finish a couple more candy bars.

Collecting food donations for Liza's Place

As a member of  BWN Business Women's Network we are pairing up with Liza's Place to collect food donations as their pantry is getting bare.  If you have anything you can clean out of your cabinets that you finally figure out your not going to make, give me a call and I can arrange pickup or better yet, it you want to bring it to my fitness studio, you can do a Get Fit class for free.  Hours of the classes are m-th 530 or 630pm and t-fr 630am, just Email Me and let me know.  Here is some more information on Liza's Place

Business Women Network

Is Hosting a Food Drive for

Liza’s Place

Gospel Shelters for Women.

A residential program.
In Memory of Liza Chavez.

Helping women coming out of prison, get off the streets, off drugs and alcohol and give them a safe place to go. Their pantry is limited and could use a little boost. Anything will help. They could also use Grocery gift cards for the perishable food items like milk, eggs, bread and meat.

Located
2934 East Fountain Blvd.
Colorado Springs, CO 80910

We are hoping to help fill their Pantry for the upcoming holidays!

If you would like to help give April a call at 719-351-5455 and I will be happy to pick up your donations! 

The Supplement Syndrome

I love this article by Zach Hunt and have interspersed my own viewpoint into it too.

If you were to build the house of fitness – nutrition, exercise, and motivation would make up the foundation; they would also make up the framing, the walls, the roof and pretty much the whole house. Supplements would then maybe be the satellite dish, or perhaps the little gnomes in your garden - not real worthwhile without the house there. Great analogy.  So why would you treat supplements as a precursor to weight loss and write off nutrition and exercise as expendable activities. There are so many new gadgets and companies that talk about weight loss and they are happy to scream out with "no exercise needed".  Are you kidding?  If you really want to lose weight, you have to think smarter.

Are you one of those serial supplement users? Do you subscribe to the “abc” product plan or the “xyz” metabolism makeover?  If that's you - Stop! Please!

There are new diet pills and gimmicks hot off the press every month, just waiting for their prey – the desperate dieter wishing for that next “breakthrough” product. Do you really, I mean really think the newest fad is going to work long term? Don't be that victim. The confusion from the diet and weight loss industries mixed with a dose of media muddle would have you believe that supplements are indeed needed for weight loss, and it's your fault if these “worthwhile” products don't work for you. Many of these hocus-pocus-like solutions tout their creams, potions, wonder pills or gadgets as a no-effort and no-exercise-required approach to fitness – the fat is going to just melt off.  You will lose some fat, some water and unfortunately some muscle in the process.  Do you really have enough muscle now to risk losing?

Let's get this straight; fat does not melt off - unless you use a strategy involving a blowtorch. But I don't recommend that. Even the manufacturers stress that their products should be used along with proper nutrition and exercise. If you ever need some good entertainment – watch a late night infomercial for a diet product. Look at the before and after pictures they show. If you look carefully you'll often see in real small print – the size of a toenail clipping - “results achieved along with proper diet and exercise”. Wow! That is a real breakthrough product. Ever heard of the placebo effect? Often these products are just a good excuse to eat right and exercise – which then produces the desired effect of weight loss.

Yes, there are a few helpful supplements out there. But again, they are not “needed”. Even the useful supplements can be used as a crutch, delaying the onset of proper nutrition and exercise. What you eat and how much physical activity you get will make up 95% or more of the results you achieve. So why would you try to maximize the 5% when you can get the most effect from just working out and eating right. It's common sense people.  And when you do include supplements in your diet, be sure they are legitimate and proven products with research to support their claims.

The Federal Trade Commission (FTC) publishes an excellent report on how to avoid supplement scams – it's called “The Red Flag Report” - with a fitting subtitle, “I lost $350 in two weeks. Ask me how!” It gives a list of the top 7 red flags to watch out for when buying diet products and exercise equipment.
Here they are:
A supplement or product is too good to be true if it says the product will:
1. Cause weight loss of two pounds or more a week for a month or more without dieting or exercise
2. Cause substantial weight loss no matter what or how much the consumer eats
3. Cause permanent weight loss (even when the consumer stops using product)
4. Block the absorption of fat or calories to enable consumers to lose substantial weight
5. Safely enable consumers to lose more than three pounds per week for more than four weeks
6. Cause substantial weight loss for all users
7. Cause substantial weight loss by wearing it on the body or rubbing it into the skin

If you get just one thing out of this article I would really be pleased if you realize that you don't need any supplements to be successful with weight loss. You are empowered, you have the capability, you have all you need to do this, without any gimmicks.  Supplements are good if you find you are not absorbing needed nutrients, but you should get yourself tested to see where your deficiencies are.  Talking with a nutritionist is another option that can get you started in the right direction.  I don't about you but I do not want to put any pills in my body if I don't need them.

If you need help with an exercise routine or just want to read some articles I've published please don't hesitate to take a look at Perfect Fit.

Is it too late for a baby boomer to get back into shape?

Getting in shape as a baby boomer is not really any different than when you were younger. In fact exercise for the more mature population is very important. If you haven’t kept up with an exercise routine, it is never too late to get started on one now. It is even more important now to start especially if it has been a while since you have done any type of cardiovascular or strength training. Weight bearing exercises are more important now than ever to build your bone mass and start strengthening some muscle as well. There are a few things that you have to be careful about though when you are an aging adult trying to get into better shape.


1. Check with your doctor first – We have to be careful because as we age we start to get those aches, pains and health problems that come with getting older. Before starting an exercise program, you should have your doctor examine you to make sure that you are healthy enough for the exercise that you are planning to do. You want to be assured that you don’t overtax yourself and cause further health problems. The doctor can also recommend any restrictions if necessary to your workout regimen. Remember, you are moving to get a healthier you!

2. Stick to low impact exercise - Some sports are just asking for trouble, many people in their 60s or 70s are still running but if you have knee or hip problems then it is better just to say no and ride, walk or do the elliptical instead. If on the other hand your joints are strong and you get the ok from your doctor then why bother acting old, everything in moderation, get fit, stay healthy & enjoy life. Your bone density naturally drops as you get older; walking, jogging and running are great weight bearing activities that may help keep what you have or increase it.

3. Rest more after your workouts - Make sure that you are getting adequate rest. As you get older a longer recovery time is necessary and remember that you need to let your muscles heal between workouts. It’s during the rest and recovery time that your muscles are repairing and getting stronger. Sleep is a very important part of making sure that you are healing well between those workouts.

4. Drinking enough water is also very important, you need a certain amount of water per day, when you are thirsty you are already dehydrated, if you plan out your water consumption you may be able to stick with getting what you need. Remember to drink 8-8 ounce glasses a day.

5. Eating is also an important part of your regimen, as we get older we don’t get as hungry, so you need to make sure you are getting the proper amount of food especially when you add extra activity into your life. 5-6 small meals a day will keep you satisfied throughout the day. Check with a dietician or nutritionist for further help.

6. Make weights a priority over cardio - It is important to do weight training as you get older to make sure that you do not lose too much muscle mass. As you may have seen with your own parents it is not age that makes most people unhealthy but instead it is the wasting away of their body as they start to lose muscle. Take a look around you, there are many frail elderly people, if you start and continue with a strength training program, you will not be amongst that frail population. A lot of the help needed for the aging population is functional in nature, meaning they just need help getting up and down, in and out. Don’t let yourself get to that point, when you carry around enough muscle you won’t have to depend on others as much.

These are a few ways that increase your confidence to get started with exercise. There are a lot of things that we don't do as we get older but need to in order to make sure that we stay healthy. It is very important to make exercise a part of our daily routine so we get in shape and assure our quality of life is as good as it can be.

If you or anyone you know would like some additional guidance please don't hestitate to contact me