Give Your Metabolism a Boost!

A quick way to begin the weight loss process and get the results you want is to boost your metabolism.   Metabolism is the rate at which your body burn calories.  It’s the process of breaking down macronutrients such as carbohydrates, protein and fats. 

Factors that determine one’s metabolic rate are genes, weight, activity level and aging.   We can not control the genes we inherited or the fact that we age with time but we can control our weight, and activity levels.  We can also live a life that offsets the consequences of aging and bad genetic make-up.

Easy ways to boost your metabolism are:

 

1.  Become active.   Physical activities have been proven to increase your metabolism by at least 50%.  Whether it’s a high impact 30 minute cardio session or a low-intensity burnout using free weights,  exercising build muscles, increases your body’s need for energy thus resulting in more used calories. 
    
2.  Eat healthy regularly.  Whether you are eating 5-6 small meals a day or 3 meals, the key to boosting your metabolism is to remain consistent with your meals.  Skipping meals slows your metabolism and can also lead to over eating.   Focus on eating foods low in sugar, sodium and fats.  Choose foods with healthier unsaturated fat content such as nuts, seeds, fish and avocado.    
    
3. Get enough sleep.   Sleeping accounts for 60 to 70 percent of total calories burned daily.  It is not a myth, our bodies’ burn calories at rest.  Lack of sleep can slow your metabolism and lead to weight gain. Inadequate sleep also affects mood, increases irritation, stress and can lead to unhealthy habits.
    

Tips to give your metabolism the boost it needs for weight loss:

 

Get adequate protein daily.  Eat protein rich food such as; salmon, tuna, mackerel, sardines, eggs, beans, tofu, lean meats, milk, yogurt, cottage cheese and cheese

 

Go for a brisk walk, a jog or run at your fastest pace

 

Dance for an hour or 2

 

Stay hydrated.  Your body needs to be hydrated to use calories efficiently. Increase your water intake, aim for at least 8 cups a day.  Eating fresh fruits and vegetables daily will also keep you hydrated.

 

Avoid sitting or lying right after a meal

 

Add weights to your workout routine and increase the intensity of your workout

 

Cook your foods with herbs and spices such as cayenne pepper, paprika and curry for a flavor and metabolism boost

 

Eat regularly and eat healthy!

 

 

 

 

Success with Weight Loss!

The absolute truth about weight loss is that it takes time, tenacity, will power and sheer motivation!  Weight loss also requires the ability to “start again”.

The first step in the weight loss process is contemplation.  One has to want to lose the weight even before they begin the process.  Specific reasons for the weight loss should be identified.

Ask yourself these questions:

Why do I want to lose weight?

Am I trying to lose weight because I feel pressured by family, friends, or society?

Do I need to lose this weight, is it affecting my health?

Am I comfortable with my weight, with the way my clothing fit?

Regardless of what anyone says or think your weight loss journey should be yours. Your reasons for wanting to lose weight should fit your ideas of what healthy, normal, and fit means to you!

If you are unsure of what normal, healthy or fit is, speak with your doctor, a dietician, Nutritionist or someone specializing in exercise physiology. 

Try to avoid getting advice from self made experts unless they too have struggled with weight and have successfully lost it.

Do not follow FADS!

Following fad diets are not beneficial. You will see results in the beginning but most fad diets are not maintainable and some are downright dangerous.

Choose healthy eating and physical activity

The fact still remains that when combined, eating healthy and exercising regularly, delivers the best results.  However, exercising alone can give you decent results but there’s a catch.  In order to lose weight and burn excess fat one has to work very hard.  Thirty minutes a day of moderate to vigorous activity will burn calories from foods eaten that day but it will not get into stored fat.  In order to burn stored fat, activities must extend into the one hour, hour and a half mark. 

For any physical activity program remember, the key is to start slow and pace yourself.  Do not engage in long drawn out activities until you have conditioned your body to do so.  This will decrease the risk of injuries and lessen the chances of becoming burned out and un-motivated.

The best form of exercise is one that is enjoyed.  If the gym is not your thing save your money, wanting to lose weight will not make it your thing!  Find the activity that keeps you going and do it daily if permissible. 

The key is to remember there are no quick fixes! Weight loss is a process that takes time and results are based on your vested efforts! It's your body, and you are worth it!

 

 

WEIGHTY ISSUES!

If you are like me, female, in your thirties, and have recently gained weight in areas of your body that you did not expect and cannot get rid of, here is why!

One thing assured with aging, whether you are male or female is extra weight. Men will gain weight just as women do but they retain muscle mass longer, therefore, the added weight is not quite as apparent as with females.

As women our bodies expand with age and with child birth. Consequently, this expansion changes your body’s frame size and the way weight is distributed. We begin to lose muscle mass and with the loss of muscle we gain fat!

Where we gain weight has a lot to do with our body’s shape. By now most of you have heard about the apple, pear, hourglass or the triangular shape. These are descriptions that can help you visually determine where you will gain most of your weight. However, they are not customary; it is possible for individuals to have a combination of these shapes.

For women gaining an extra 10-20 pounds does not necessarily mean you are fat. Take into consideration we gain weight in our arms, stomach, hips, thighs, buttocks and the heaviest of all our busts. For many of us an A cup weighing between 7-10 pounds become a C or D cup adding an extra 12-15 pounds. The same thing happens with our hips and buttocks. Moral of the story is some of that extra weight could be added benefit. I mean, who doesn’t want more curves and bigger bust? However, it is important that you remember; the extra weight gained with age has a lot to do with the change in your body’s shape but it is also affected by your diet and lifestyle practices.

Avoiding the body nature provides is next to impossible controlling body fat content is not! Eating healthy and exercising regularly can help you avoid the extra fat build-up under your arm, around your waist, hips and thighs. Being physically active; combining strength training and cardio will help you build muscle. Although building muscles does not necessarily mean less weight, it could however mean smaller inches. Remember muscle mass weighs more than fat. If you are exercising regularly and the scale is holding steady at 150 or going higher do not panic. Arm yourself with a tape measure and document inches loss instead of focusing on weight.

Tips

1. For those just starting exercise, begin slow, 15 to 30 minutes a day is satisfactory. You can also divide your activities throughout the day. A 15 minute walk in the morning and a slow 15 minute jog in the evening.

2. If you are currently active, adjust your routine and work out slightly harder or longer. Our bodies become easily conditioned to an activity we repeat for long periods. Participate in activities that work different muscle groups. If you run start swimming, playing tennis, or boxing.

3. Eat consistently, 3 meals within a 4 hour period or 6 small meals throughout the day if you enjoy snacking.

4. Eat a combination of foods; include whole grains, fruits, vegetables and low fat dairy or dairy substitute like soy or almond milk in your diet.

5. Drink plenty of water 6-8 cups everyday.

6. Snack on healthy fats like nuts and seeds.

7. Eat leaner cuts of meat and add fish like salmon and tuna to your diet 3 days a week.

Ten Ways to Reduce Belly Fat

 1. Limit Sugar Intake

a. Sugar from refined foods such as white breads, and other flour products. Sugar from artificially flavored drinks, sodas and alcohol. Sugar from sweets, cakes, cookies, pies, Danishes, pastries, muffins and added sugar to teas, coffees and other beverages.

2. Reduce Stress

a. Stress has a direct effect on weight gained, especially in our mid-section. Stress can lead to unhealthy eating and unhelathy lifestyle practices.

3. Practice eating less

a. Choose MYPLATE, it is a perfect example of how your plate should look at meal time. If you load your plate with more vegetables, less starch and meats, you are cutting sugar and fat from your diet. (myplate can be accessed at www.myplate.org)

4. Exercise

a. Are you doing a hundred crunches daily and still not seeing the results? Crunches don’t necessarily burn stomach fat, they do however tighten stomach muscles. If stomach fat is the issue, crunches should be paired with cardio exercises. Walking, jogging, swimming, Pilates, and Zumba are just some of the activities that will help you fight the bulge.

5. Snack on Healthy Low Calorie Foods

a. While there are those of us who can eat 3 meals a day and be satisfied, there are those who need snacks. If you are eating smaller meals and not feeling satisfied, snacking is a way to keep from over eating.

6. Eat More Fruits, and Vegetables

a. This cannot be stressed enough. Fresh fruits and vegetables without added sugar and fats are a nutritious, delicious way to enjoy foods. They are naturally low in calories and loaded with vitamins, minerals and antioxidants that will help your body fight the effects of stress and other illnesses.

7. Stay Hydrated

a. Dehydration causes our bodies to hold on to water. Retaining water can give the appearance of a puffy or bloated look especially in the stomach area. Dehydration can also increase cravings and lead to excessive intake of sugary beverages.

8. Get Some Sleep

 a. Sleeping is an important part of our metabolic function. It allows our body to restore itself, and sleeping will ensure that your body is producing enough of the hormone leptin. Leptin is a hormone that helps your body regulates appetite and metabolism. Lack of sleep can lead to stress, and again stress can lead to weigh gain. 6-8 hours is recommended.

9. Take Time To Eat

a. Rushed eating can lead to choosing foods that are not healthy and eating more than you should. Take time to savor and enjoy your meals.

10. Avoid Fast and Salty Food

a. Fast foods are usually higher in calories, fats, sugar and sodium. All of which will add fat to your mid section. A high sodium diet leads to water retention and water retention causes bloating and puffiness.

Coming to Terms with My Changing Body!

Maybe I should title this post I'm not only a Nutritionist I'm a client too!  I am beginning to experience the pressures of wanting to lose weight and not being able to. It was not always like this, and that my friends seem to be the line of the century. "It wasn't always like this," I use to be able to eat what I want and not gain but now it’s like the weight just stay stuck to my hips, thighs and buttocks. My bra size has increased and I am really wondering if I have thyroid issues; probably not, just needing an explanation for this body mother-nature is trying to give me.

I have always been active, and for the most part I eat healthy daily. So what gives? I saw a family member experience something similar a while back; she was a tiny, voluptuous little thing until she hit the thirty year mark. It was incredible for me to see her body change, and change so radically.  It is that experience however, that comforts me and help me understand that weight gain is a part of the process for some of us.  I have come to terms with the fact that my somewhat perfectly shaped hips and thighs contoured over the years running, is no longer a reality unless I am willing to put in that 5 miles a day 6 days a week as I had once done. Speak about unrealistic, five miles a day, six days a week, yeah right!

Although I am not content that my size 6 is now closer to an 8 I have made a conscious decision to accept this transformation.  I will be more attentive when I eat, and give more thought to what I am eating daily.  It is that simple for me, recognize the change and be in acceptance of it or drive myself crazy trying to lose 10 pounds! Maybe it’s cowardly of me, maybe I should tackle and devour those 10 pounds the way I tackle and devour my favorite meal of the day, breakfast, lunch, and dinner! Truth is I don't want to, it takes too much effort and honestly I don't need to. I am in great shape, I am healthy and so far I am not at risk for anything other than a larger pant size.

The point is get comfortable! 

Become comfortable with your body, when we are uncomfortable with our bodies we tend to want changes now, and that is not reasonable.  Understand what works for you as an individual. Eat clean, fresh foods that are minimally processed and stay active. Accept that changes should be made but understand that going from a size 16 to a 12 takes time.

Exercise because it keeps your heart healthy, promotes flexibility, burn calories and can reshape your body. If running 5 miles a day is no longer possible then run 2, or walk 3. Our bodies need and want to be challenged. Combine Yoga, Pilates or a toning exercise with running or walking add light weights for resistance. 

Set goals one at a time and work on mastering that goal before you move on to the next one. Pressure is wanting a flat tight tummy, shapely hips and thighs after having children, motivation is knowing you are at your best mentally and physically when you are living and eating healthy!

Weight Loss Tips from Whole Body Nutrition!

The first step to successful weight loss is to be mentally ready. Losing weight is as mental as it is physical and knowing that you are ready to start the process is the first step.

Once you are ready to begin follow these simple steps to find success:

1. Eat consistently. It’s ideal to eat 3 meals a day but better to eat 6 small meals instead. A consistent eating schedule will prevent hunger and overeating. Eating regular meals will also prevent sluggish metabolism.

2. Drink more water. By now this is very cliché but we all know water is a vital component in our diets. It prevents dehydration which can lead to other problems, but it also keeps our bodies and skin healthy. Water with meals instead of juice or soda will help you cut back on total calorie intake.

 

3. Eat more fresh fruits and vegetables daily. They are low in calories, and loaded with important nutrients and antioxidants.

4. Avoid processed foods as often as possible. Process foods are higher in fats, sugars and sodium than freshly prepared foods are. Limiting process foods requires limiting canned foods, frozen meals, boxed or pre-prepared foods and even fast foods.

5. Exercise.  Exercising should be just as consistent as eating regular meals. Engaging in an activity that increases your heart rate 30 minutes a day 3-5 days a week will begin the process of weight loss.

Finally maintain a positive attitude and outlook, and view everyday as an opportunity to start new.

New Year, New You!

Did you make a resolution to eat better, and live better this year? If not what are you waiting for.

It’s a new year, re-invent a new you. Resolutions are great if we stick to them and see them through. New Year’s resolutions should always be simple, realistic and attainable. Let’s resolve to stick it out and see our resolutions through for 2011.

If your resolution is to lose weight, eat healthier, increase fiber or start a workout regiment start by establishing simple goals. For instance weight loss can begin with an increase in activity or healthier eating. Goals such planning a workout 3 days of the week on Monday, Wednesday and Fridays before or after work is a great start. Establishing days and time will help get you organized and keep you motivated. Healthier eating can begin with simple steps such as eating out less, taking a healthy lunch to work twice a week, adding a vegetable to at least one of your meals, snacking on fruits or limiting sugar intake by giving up sodas or replacing current whole calorie drinks with a low cal version.

Remember to stay focus and keep goals to a minimum until they have been mastered. Document your healthy new start in a journal. Outline 10 significant, realistic lifestyle changes you would like to achieve and set at least 2 goals to accomplish each change. Take at least a month to work on your goals; once you have integrated that change into your daily routine, you are now ready to move on to the next item on your list.

You can achieve a healthier lifestyle in 2011, by just remembering to never give up. Stay motivated; share your success and even your failures. Remain positive and surround yourself with positive individuals.

Your Holiday Guide to healthy eating.

What will you do to stay healthy this holiday season?

It is the season of Christmas parties whether at work or at home and of course ringing in the new years. All of these events are usually accompanied with great food, great friends, family and alcohol. If the thought of all the drinking and eating of the holiday season stresses you out, don't let it. Hopefully by now we have all started a healthy routine that will carry us not just through the holidays but through the rest of the year as well. If you have not started a healthy regiment there is no time like the present. Healthy lifestyle practices should not be abandoned or forgotten because we get caught up in the spirit of the holiday season. In fact it should be revisited and renewed. Look at what you are doing or not doing now and set some realistic goals in place for the coming year.

For the most part we know what to do to improve our health: eat more fruits and vegetables, eat less processed products, drink plenty of water, and limit sugary drinks and sodas and exercise. With countless number of treats and our hectic holiday schedule, this can become challenging during the holiday season.

Do not despair. Follow these simple tips to continue eating healthy, get some physical activity in and reduce extra stress.

1. Do not show up to any event hungry, if you are attending a holiday party it is wise to eat a small well balance meal prior to arrival. Hunger leads to over-indulging.

2. Drink wine and other alcoholic beverages in small amounts. We all know alcohol is loaded with calories so limit your intake.

3. Replace traditional ingredients like white sugar with more natural ingredients like raw cane sugar (brown sugar), honey, maple or brown rice syrup or use apple sauce, bananas, and even 100% natural juices to add flavor to treats without the sugar.

4. Nix the margarine, and the butter use natural oils such as olive, sunflower, canola or another vegetable variety in moderation.

5. Try new and healthier recipes for your main courses and treats. Visit websites like: www.bhg.com/recipes/ , www.foodandwine.com/cooking_guides/healthy or www.foodnetwork.com/healthy-eating.

6. Take advantage of winter activities such as ice skating, sledding, building a snowman with children or other family members or taking a walk in the brisk air.

7. Indulgence in small amounts is fine. Savor every meal and every treat in moderation.

8. Remember what the holiday is all about, sharing with family and friends don’t let the stress of hectic schedules, and counting calories make you lose sight of all the things you have to celebrate and be thankful for.

9. Plan ahead. Planning will help avoid unnecessary stress, which can lead to overeating and indulging in unhealthy foods.

10. Hydrate every day with water, dehydration can cause headaches, and tiredness. Drinking up to 8 glasses will keep you energized and focus on all your holiday activities.

Whole Body Nutrition wishes everyone a happy, healthy and safe holiday season!

Whole Body Nutrition: The Turkey Edition

It’s that time of year again! The time when we look forward to seeing friends, family and loved ones we haven’t seen in a while. The time of year when turkey carving becomes an art form and all we think about is how good everything looks and how good it will all taste.  It’s Thanksgiving.  The holidays are one of my favorite times of year but for some it could be a very stressful time and we all know stress either makes us eat too much or not at all.  This Thanksgiving my best advice is to take it easy, relax and enjoy your time with your loved ones.  Eat what you shall, drink as you will and be merry.  This is all possible if we remember to eat small portions. Choosing a smaller portion at the dinner table this Thanksgiving will leave room for the foods that really make our mouths water.  There is no need to suffer yourself and eat only the salad or the vegetables enjoy everything you desire on the table by not overdoing it. 

The majority of the foods we eat this Thanksgiving will be loaded with calories, candied yams, apple and pumpkin pie, stuffing, cranberry sauce, I could go on but we all know what a Thanksgiving feast looks like.  Don’t take away from your holiday experience by stressing over calories and putting on a few extra pounds because of all the foods you will eat.  This is not the time to count calories a process that could prove to be very stressful at this point, practice restraint instead.  There will be lots of leftover for seconds so don’t try to eat everything at the first sitting.  Another great way to not be consumed with guilt after a Thanksgiving meal is to take a walk. Gather the loved ones or the children after everyone is done eating and go for a stroll. This time of year is beautiful. Weather is brisk and perfect for a short walk. I know most of us will plop on the chair in front of the television but challenge yourself to do something different with your family this year. It could be as simple as turning on the music and dancing together.

Remember change starts with us, and the more we get use to the idea of challenging and changing the norm the better we become at managing our daily lifestyles and habits.

If all else fails and none of this advice seems logical with a 20lb roasted turkey in front of you, remember you have 5 weeks to prepare for the Christmas holiday where this scene may be repeated again, so hit the tracks or the treadmill running. Start a workout regiment to take you through the holidays and continue to practice healthy eating habits by eating smaller portions, eating rich, sugary and fatty foods in moderation and keep a positive attitude.

Eat Right! Right Now!

Finally, summer is here for those of us who do not reside in places where the sun is always shining. Hopefully by now we have all gotten our summer bodies in check. To be honest I tried but I am not completely there and if you are not close or completely there either don’t panic. Summer is a great time of year because it's hot, and when it's hot most of us eat less and we eat lighter. There is still time to improve on yourself and your quest to live a healthier life.

To cool down on those hot summer days try unsweetened ice tea. I recently started drinking unsweetened flavored ice tea and I'm finding that I don't miss the sugar. Try teas with natural fruit flavorings like pomegranate, peach, jasmine or passion fruits. Freshly made lemonade with a touch of mint is also a great thirst quencher with very little calories. Frozen fruit smoothies are a great cool me down, so are yogurts fresh chilled fruits and even ice cream. Eat ice cream and other naturally fatty and sweet foods in moderation. Do not eat them daily. Frozen fruit bars and ice pops made with 100% fruits juices are also delicious summer treats. Water, drink plenty of it. Water is one of the best ways to quench thirst and cool down in the heat.

For meals that are satisfying and don't require hours over a hot stove get creative. Try cold crisp salads with a protein source such as baked fish, chicken breast, and eggs cooked beans or cheese on top. Stir fry boneless chicken breast with vegetables. Put your grill to use. Grilling is a great way to reduce fat from meats; it is also an opportunity for you to increase your vegetable intake. Grilled vegetables are delicious and easy to prepare and they make a great side dish to any protein selection. Whole grain pasta salads are more than just a side dish, toss in cooked shrimps, crab meat or grilled chicken and you have a tasty meal that takes less than 30 minutes to prepare.


If exercising outdoor becomes harder due to the heat then change your workout schedule. Choose to workout earlier in the morning when it is not as hot, or later in the evening when the sun goes down. This would also be a great time to join a gym, or invest in a workout video that can be done in the comfort of your home. Stay cool in the pool. Swimming or playing in the pool for 30 minutes or more will keep you cool and help you stay active in the heat.


The weather good or bad is no excuse to not stay motivated and dedicated to your quest for a healthier lifestyle. Lets begin to limit our excuses and stay focused on the task at hand, living our best lives possible.

Stress and Emotional Eating

Stress can be defined as the body's natural physiological response to situations or stimulus, which are perceived as "dangerous". Stress can affect anyone at anytime. Stress can be triggered by changes in our daily lives such as a job change, moving to another city, losing friends or family members, or just being overworked and burdened with the activities of every day life. Whatever the cause it is important that we understand the relationship between stress and unhealthy eating habits.

Unresolved stress can lead to depression and anxiety. Depression, Anxiety and Stress can all lead to us having an emotional dependence on foods. Emotional eating becomes a factor when we use foods to comfort ourselves instead of dealing with the actual triggers causing our anxieties, stress or depression. Emotional eating leads to overeating, which in turn leads to further weight gain and more stress. The first step in the battle of the bulge is to recognize what you eat, and when and why you that particular food.

If you reach for food when you are stressed then consider doing the following:

Keep a journal. Begin documenting everything you eat, the time you ate it, where you ate it and how you were feeling at that time. This will help you identify any stress, negative thoughts or emotions that lead to you eating the way you did.

Identify eating patterns directly related to stress, or emotional eating. Do you overeat after a stressful day at work, do you plop yourself in front of the television with food to watch your favorites show. If you recognize these triggers you can then begin to resolve them. Instead of going straight home from work after a stressful day, go for a brisk walk or a jog. Sign up for a dance or an art class, something you enjoy doing that will help you unwind and relieve some of the stress. Switching up your daily routine is also an effective way of dealing with stress.

Remove unhealthy foods from your home and avoid purchasing unhealthy foods when out or at work. Be prepared, if work is your biggest stress factor then that is where you will consume the most foods. Having healthy snack options at work becomes imperative. Purchase healthy snacks in advance measure them out based on serving suggestions from the label and keep them readily available at your desk. The same applies to the home. Avoid having foods around that are not beneficial to your health and your body.

Exercise. I cannot stress enough the importance of exercising not just for weight loss, or weight management but also for our emotional well-being. Exercising releases hormones that make us feel good. It’s also a great way to clear the mind of stress and worry.

Being tempted to eat certain foods due to stress is perfectly normal. Learning how to manage the temptation can be daunting but it is attainable. Start with small goals and take it one day at a time. Remember you are learning to undo something that have been ingrained in your daily routine for a very long time, understanding that there is no quick fix will help you stay motivated for the long run.

Treat your mind then the body will begin to heal! That’s the whole body concept.

Exercising for your health and longevity

Do you exercise? If yes great, keep it up. If your answer is no then ask yourself “why not”?
Research has shown over and over again that a successful weight loss plan is one that incorporates exercising along with a modified diet. Exercising along with healthy eating is a more efficient and reliable way to lose and control your weight. Remember everything we eat contains calories and calories translate into energy for our bodies to use. Everything we do with our bodies require energy, if we are not using the energy food supplies for our bodies we are storing them as fat. Exercising is a great way to burn the excess calories we take in daily. If you are trying to lose weight start with your eating habits first. Begin taking note of what you are eating, how much you are eating and why you are eating the way you are. Once you begin to take note of your diet, the process of modification can begin. Maybe it’s as simple for you as limiting or removing sugary drinks including sodas from your diet, or eating smaller portions of starches, whatever it is begin that process then move into exercising. Though some studies show that weight loss can occur with either modification to unhealthy eating habits, or an increase in activities the experts all agree that the two concepts work better as a pair and results last longer.

Other benefits of exercising:
1. One of my favorite reasons to exercise is relieving stress. Exercising helps us feel better, and look better. When we feel better as individuals we have a more positive outlook and is therefore able to deal with stress a lot better. Limiting stress also limits eating for comfort.
2. Regular exercise helps reduce your risk for high blood pressure, heart disease and stroke. If you have high blood pressure exercising helps control and may even lower your blood pressure. Exercising improves your heart overall health and increase your heart working ability.
3. Exercising reduces fat, and can help to reduce and control the effects of type 2 diabetes.
4. Other benefits of exercising include increasing bones mass, treatment and prevention of back and joint pains and building strength and endurance.

Things to remember:
1. If you are already exercising make sure to switch up your routine. Our body easily becomes conditioned to routine activity. If you are walking a mile gage yourself, increase your pace and the number of miles you walk each week. Doing the same activity over and over again can cause you to stop the weight loss progress or slow it down. Continue to challenge yourself weekly or as it is fitting for you to do so.
2. Not yet working out thinking about it, start off slow. One of the easiest way to begin a regular exercise regiment is to do something you enjoy doing. It could be going for a 15 minute jog, walking for 30 minutes, dancing to your favorite songs as long as it gets your heart pumping and your breathing is increased it is physical activity.
3. To prevent injury start and end all workout with at least 10 minutes of stretching.

Exercising is one of the best ways to relieve stress, keep your heart healthy and lose weight. What are you waiting for? Get Moving!!