Today's Fitness Tip

Aim for a healthy weight. People who need to lose weight should do so gradually, at a rate of one-half to two pounds per week.

Today's Fitness Tip

Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and physical activity).

Trouble Getting Those Zzzz's?

Insomnia and not getting enough beauty sleep is a common problem among many Americans. One way to fight those toss and turns is to be more conscience of what you consume before you go to sleep. Indulging on chocolate and desserts and intaking alcohol and nicotine make you more prone to be lying in bed, awake, staring at the ceiling. Also, if you do wake up in the middle of the night drink a glass of water. The water will fill you up and keep you hydrated during those (hopefully) eight hours of sleep.

Prevent Late Night Cravings

Do you find yourself consuming most of your calories before you hit the sack at night? One solution that will help you put an end to the late night snacking is to brush your teeth after dinner. By doing so, you are signaling to your body that you are done eating for the day and you won't sabotage your diet. Plus, you will keep the pearly white smile!

Today's Fitness Tip

Don't forget to drink plenty of water! When you are participating in vigorous physical activity, it's important to drink before you even feel thirsty.

Today's Fitness Tip

Strength training is important for cardiac health because the risk of heart disease is lower when the body is leaner.

Which Cardio Activity Should You Chose?

The best cardio activities are the ones that you enjoy doing. If you enjoy the activity you are more likely to do it often and for a long time. You will end up burning more calories and enjoying your workout during the process.

Health Benefits of Tennis

Tennis helps you:

1. Burn fat and improve your cardiovascular fitness
2. Build stronger leg and upper body muscles as you practice sprinting, lunging and jumping to move quickly, as well as, maintain a volley with powerful swings
3. Strengthen your bones and help prevent osteoporosis in later years
4. Enhance eye-hand coordination as you judge the proper timing between the on-coming ball and the proper contact point
5. Become more flexible as you constantly maneuver your body and stretch to return the ball to your opponent.

Calories Burned Playing Tennis

Playing singles with an high intensity:

15 minutes- 106 calories burned
30 minutes- 212 calories burned
45 minutes- 318 calories burned
60 minutes- 425 calories burned

Playing doubles with an medium intensity:

15 minutes- 80 calories burned
30 minutes- 159 calories burned
45 minutes- 239 calories burned
60 minutes- 318 calories burned

Today's Fitness Tip

Do pushups, situps or other exercises during commercial breaks. Stretch during the show!

Fitness Tip of the Day

Surround yourself with people and things that remind you to live a healthy lifestyle.

Fitness Tip of the Day

When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.

Can't Get Motivated? 5 Ways to Keep You Going

Repetitiveness at the gym can lead to boredom. Here are five ways to make your gym experience worth while.

1. Download new and up beat music to your ipod, mp3 player, discman, etc. By listening to the same music over and over again you will end up tuning it out. Check out for the latest music hits on MTV.
2. Buy new gym apparel. Everyone loves getting new clothes and showing them off. So drop a few bucks and strut your stuff. Who knows you might catch a significant others attention!
3. Mix up your workout routine. While doing cardio, try alternating between the various machines, weight, time, resistance and incline.
4. Leave your comfort zone and try new activities. Try yoga, pilates, kick boxing, salsa dancing or even jujitsu.
5. Go out to the recreational fields in your town with your friends and family and play some competitive sports. Try playing basketball, tennis, soccer, baseball, etc. (your inner competitiveness will push you a little harder--you know you don't want to lose)

Fitness Tip of the Day

Join a sporting team with your friends.

Munch and Rush

The clock is ticking and you didn't even eat your breakfast (the most important meal of the day)! If you pressed the snooze button one too many times, breakfast shouldn't be your morning sacrifice. I'm not saying you have to sit down and have a continental breakfast but, at least eat something nutritious to get your metabolism going.

You should eat a food high in fiber so you stay full longer. Such as: whole wheat toast, bagel or english muffin. A granola bar, a handful of almonds or oatmeal. I would suggest to eat a banana as well. Bananas are filling and full of sugars and fiber which will give immediate and slightly prolonged source of energy.

If you aren't worried about a few crumbs in the car, grab your replacement breakfast eat up! Your body will thank you in the end.

Fitness Tip of the Day

To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.

Healthier Alternative Baking Ingredient

Do you have a cake, cupcakes, cookies or brownies to bake? Are you calorie counting or just looking for healthier alternatives? Well I have the solution for you. Replace butter with applesauce. May sound a little gross--but the taste is still the same. Give it a shot, you won't even know.

Fitness Tip of the Day

Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or basic stretching.

5 Minute Rock Hard Abs

Want a quick, but intense, 5 minute workout? All you need is a stability ball. You can find one at a local sports store such as: Sports Authority, Dicks Sporting Goods, Modell's, or you can find a budget friendly deal at Marshell's or TJ Maxx.

Try this workout twice a day. Once in the morning when you first wake up and once at night before bed. It will take a total of 5 minutes! Here it is:


Target: Upper and Lower Ab
- Lie on your stability ball (check the box to make sure you purchase the right size for your height)
-Feet on the floor, hands behind your head for support--your abs are doing all the work!
- Lift up towards the ceiling and try and get your shoulders off the ball
- Slowly return to neutral.
- Keep your abs tight at all times
- Repeat 20 times


Target: Obliques (side abs)

-Feet on the floor, hands behind your head for support--same as before
-Lift up and reach your right elbow towards your left side--shoulders off the ball
- Return to neutral
- Lift up and reach your left elbow towards your right side
- Return to neutral
- Alternate both sides
- Repeat 20 times

Keep this up at least three times a day and you will have washboard abs! I promise!