the best exercise?

Thomas Jefferson said, "The sovereign invigorator of the body is exercise, and of all the exercises walking is the best."

Walking is one of the best forms of exercise.It uses up oxygen, causing your body to burn stored fat. For example, you'll expend about 100 calories by walking a mile. That might not seem like a lot at first, but just think about it. Most people average just under 3 miles through the course of their day. If you add an enjoyable morning jaunt or a brisk evening walk you could easily move 4 miles a day. If you walk 4 miles 4 times a week, you can burn 1600 calories! That's half a pound of fat gone. Add more steps to your day while making sure not to eat more calories than you use, and your body can't help but trim down.

Walking also strengthens muscles, which tones and shapes your body. The increased muscle mass boosts your metabolism. This means you burn calories long after you stop moving. And you don't have to get all of your walking in at once. If you don't have time for long walks, find pockets of time throughout your day for short jaunts.

Read the full article. "Downsize Me: Walk to Burn Fat"

never give up!

The key is to stay motivated all along the way. There are things you can do to keep yourself on the path to success.

Remind yourself of your goals. Post them near the refrigerator or desk.

Make daily entries in your diary or journal about your activity and eating. A visual reminder of success, like a gold star, can help keep you going.

Every week, take time to look back on how much you've accomplished.

Try taking a class. It can help you learn new skills and meet new people. You might try a low-fat-cooking class or yoga class.

Don't be hard on yourself or give up if you slip. Be patient. Learning new skills takes time and practice. Learn from your mistakes and adjust your plan if you need to. Then get right back to it. If you believe you can do it, you will.

"Get started on weight management
A practical guide to weight watching"

three a day

Apples and weight loss
If you have any interest in losing weight, you will be glad to know that apples have also been associated with significant weight loss. features a Brazilian study of middle-aged women that shows that they were more likely to lose weight if they consumed apples on a regular basis. Another group of overweight women asked to eat three apples a day eventually showed more weight loss than women who had similarly eaten other fruits for the same amount of time.

bad habit!

Why is it bad?
If you're seeking sweet dreams, avoid eating before bedtime. While no conclusive studies prove that eating before bed leads to weight gain, eating too much food, or eating spicy foods, fatty foods and caffeine one to three hours before bedtime can reduce the quality and length of your sleep, making you fatigued, sluggish and generally not fun to be around the next day. Eating fatty foods before bed will slow down the emptying of the stomach, exacerbating indigestion, while spicy foods can lead to heartburn and indigestion.

Read the full article: " 9 Bad Eating habits To Avoid"

never quit!

The simple statement from Winston Churchill's speech; "Never give in, never give in, never, never, never, never, in nothing, great or small, large or petty, never give in except to convictions of honor and good sense," has been used countless times as a motivator and reminder never to quit.

love your heart


Reduces the risk of heart disease
Keeps weight under control
Improves blood cholesterol levels
Prevents and manages high blood pressure
Prevents bone loss
Boosts energy level
Helps manage stress
Releases tension
Improves sleep
Improves self-image
Counters anxiety and depression
Increases enthusiasm and optimism
Increases muscle strength

learn to love it!

"People who successfully maintain a workout regimen learn to shift their focus from distant, external outcomes like losing weight to positive, internal experiences in the here and now. They become what I call "intrinsic exercisers." And you can become one, too."

Read the full article: Learn to Love Exercise. How to stay motivated? Make exercise meaningful, rather than just another to-do item. By: Jay Kimiecik

strong kids

Strength training for kids — not to be confused with weightlifting, bodybuilding or powerlifting — is a carefully designed program of exercises to increase muscle strength and endurance. Weightlifting, bodybuilding and powerlifting are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than other athletes. This can put too much strain on young muscles, tendons and growth plates, especially when proper technique is sacrificed in favor of lifting larger amounts of weight.

Strength training for kids, however, isn't about lifting the heaviest weight possible. Instead, the focus is on lighter weights and controlled movements, with a special emphasis on proper technique and safety.

Your child can build muscle strength using:

Free weights
Weight machines
Resistance bands
His or her own body weight