• Go faster for shorter distances to improve your running form. You’ll not only perform better, but you’ll also be less susceptible to injuries.
• Lift light weights fast to build strength. Your muscles will generate as much force as if you were lifting a heavier weight more slowly. Try it with the bench press: Use a weight that’s 40 to 60 percent of what you can lift one time, and do eight sets of three repetitions, pushing the weight up as fast as possible. Rest 30 seconds between sets.
• When you do reverse crunches and hanging knee raises, round your back by rolling your hips and pelvis toward your chest, instead of simply raising your legs. Otherwise, you’re mainly working your hip flexors—the muscles at the top of your thighs
• Exercise one arm at time. Do a set of shoulder presses with your left arm, then do a set with your right. “You’ll get higher-quality sets than if you work both arms at the same time,” says Ballantyne.
• Throw all your dirty workout clothes into one mesh laundry bag. At the end of the week, tie a knot in the bag and throw it in the washer. You’ll always know where your favorite workout shirts are, and you won’t have to touch your sweat socks when they’re fully ripe.
• Do squats and deadlifts . . . to build your abs. Research shows that these two exercises force your abdominal muscles to do a significant amount of work to maintain your posture.
• When doing standing arm curls, completely straighten your arms by flexing your triceps at the end of each repetition. This ensures that you work the muscle through its entire range of motion.
• When you run, breathe so that your belly rises as you inhale. This ensures that your lungs are inflating fully with oxygen, so you’ll be able to go longer. Practice by lying on your back and placing a book on your stomach. The book should rise when you breathe in.
• Do this simple jumping exercise to improve your vertical leap: Stand on the edge of a step that’s about8 incheshigh. Step off backward with both feet. When your toes hit the ground, immediately jump back onto the step. Concentrate on pushing off the ground as quickly as possible, rather than on the height of your jump. “The speed of the jump is more important than the height,” says Brittenham. Do three to five sets of 10 to 20 repetitions twice a week.
• To catch a football, focus on the tip of the ball. You’ll watch the ball into your hands, instead of just tracking the blur. Plus, by concentrating on that specific spot, you’ll block out oncoming defenders.
• To avoid injuries, write an “expiration date” on your shoes as soon as you buy them. Shoes last about500 miles, so simply divide 500 by your average weekly mileage to determine how many weeks your shoes are likely to last.
• If you want to exercise before work but aren’t a morning person, try this trick: For a set period—say, 4 weeks—force yourself to get up 15 minutes earlier than normal and do any type of physical activity (walking, for instance). “Make it so easy that you don’t even have to change into your workout clothes,” says John Raglin, Ph.D., an exercise researcher. As you near the end of the 4 weeks, you’ll have a new habit and will then be able to progress to greater amounts of exercise.
• Push from your toes when you do leg presses. Your quadriceps will work harder.
• Make sure your plate is half veggies and/or fruit at both lunch and dinner.
• When dining out, eat only half and take the remainder home. A typical restaurant entree has 1,000 to 2,000 calories!! and that’s not even counting the bread, appetizers, beverages and dessert.

• Schedule your weekly plan on Sundays and share it with friends and co-workers to see if they want to join. Tweet it to see who’s interested in going.
• Providing balance in your diet involves an intentional inclusion of different foods in proportion to each other based on the value that each food has to your total goal.
• Breathe deeply and appreciate the moment. Living in the moment could be the meaning of life.
• No matter how much genetics predetermines how you store and lose fat, the body you’ve been given will still respond positively to being appreciated and treated well.
• If your goals are to work out more, make it a priority. You’ll feel better, get more done, and be happier.
• It’s more stressful to be fat than to stop overeating.
• Do not Skip meals. Many healthy eaters diet by day and binge by night. You are only fooling yourself.
• Be careful of snacking. You can easily munch 600 calories of pretzels or chips without realizing it.
• Watch your serving size. A serving of pasta is 1 cup, but some people routinely eat 4 cups and think that they are just eating one.
• Avoid the super size bagels. Some have a calorie content of 400 to 500 calories per bagel. 
• Dilute juice with water.
• Have mostly veggies for lunch.
• Have a V8 or tomato juice instead of a Diet soft drink for your afternoon drink
• If vegetables are boring for you to eat, try dribbling maple syrup over carrots or sprinkling chopped nuts on green beans.
• Mix three different kinds of beans with some diet Italian dressing. Eat this three-bean salad all week.

• Use dumbbells, barbells, and machines—in that order. “The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups,” says Charles Staley, a strength coach in Las Vegas.  So progress to machines, which require less help from your smaller muscles, as you grow tired.
• Don’t be afraid of situps. We’ve changed our tune on these, and here’s why: Situps increase your range of motion, which makes your abdominals work harder and longer. (Doing crunches on a Swiss ball or with a rolled-up towel under your lower back has a similar effect.) Just avoid situps with anchored feet, which can hurt your lower back.
• Press your thumb into the bench before lifting. “If you can feel the wood, find another bench,” says Ken Kinakin, a chiropractor in Canada and founder of the Society of Weight-Training Injury Specialists. Hard benches can cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it.
• To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute.
• Shop for workout shoes late in the day. That’s when your feet are the largest. Make sure there’s a half inch of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn’t obviously wider and longer than your foot, go half a size bigger.
• Roll a golf ball across the carpet to improve your putting. The distance doesn’t matter. Just toss it by hand and try to make it stop at a specific target. You’ll hone your ability to judge speed and line without even picking up a club.
• Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your abs to work harder.
• Bend your wrists to work your biceps harder. That is, extend them backward slightly—and hold them that way—while you do arm curls.
• Don’t exercise when you’re sick—unless your symptoms are above the neck. And even then you might do better taking a day off. “Your body will use its resources to heal itself, not build muscle and endurance,” says Alwyn Cosgrove, C.S.C.S., a trainer in Santa Clarita, California.
• Use a sofa cushion to improve your balance. Stand one-legged on the cushion and move a medicine ball (or a 1-gallon milk jug or heavy phone book) from hand to hand, side to side, and behind your head. Once you’ve mastered the move, try it with your eyes closed. “You’ll improve your balance, coordination, and body control, all important athletic attributes,” says Greg Brittenham, assistant coach of player development for the New York Knicks.
• Do the same amount of exercise in 10 percent less time. It forces your muscles to work harder and improves your endurance at the same time. If it takes you 30 minutes to do a full-body workout on Monday, try to do it in 27 minutes on Wednesday.
• Play better tennis by training your eyes to focus faster. You’ll hit more winners by learning to change your visual focus from distance, when your opponent is hitting the ball, to close up, when you’re hitting it. Try this drill while riding in a car: Focus on an object about a tennis-court length away. Then quickly shift focus to a closer object.

• A new work out gear is the perfect reward when you’ve been working hard.
• Fish helps lower cholesterol (the bad kind) and it is low in fat and calories so it can aid in weight loss if it’s not fried, breaded or grilled in butter or oil.
• Including a wide-variety of foods increases your likelihood of obtaining the required amounts of essential nutrients.
• Developing a healthy, positive image of yourself is the first critical factor in your fitness success.
• Think that’s silly? Think again. Remember that your subconscious doesn’t evaluate big or little, it only knows success or failure.
• Schedule your weekly plan on Sundays and share it with friends and co-workers to see if they want to join. Tweet it to see who’s interested in going.
• Providing balance in your diet involves an intentional inclusion of different foods in proportion to each other based on the value that each food has to your total goal.
• Breathe deeply and appreciate the moment. Living in the moment could be the meaning of life.
• No matter how much genetics predetermines how you store and lose fat, the body you’ve been given will still respond positively to being appreciated and treated well.
• If your goals are to work out more, make it a priority. You’ll feel better, get more done, and be happier.
• Set up goals that are preposterously, stupendously easy, things at which you cannot possibly fail.
• If you pay the money to do a 30-day challenge, you´re more likely to actually go. Plus, a little friendly competition always helps.
• The human body has the natural ability to maintain a healthy weight automatically until it is forced to store fat through a lack of physical activity and/or a low calorie diet.
• If you continually strive to achieve a socially imposed ideal, you will never be free of your insecurities or your self-consciousness, so accept your body!
• Working out alone often is an oasis of solitude in a busy day, but maybe you need some company.

• Your cravings will disappear after 10 minutes if you turn your attention elsewhere.
• We all know the health risks of being overweight, so when you need to find some added motivation to stick to your plan think about wanting to be around to see not only your children grow up but there kids too. So pass on the sugar snacks for kids’ sake.
• It’s not just a one-day, one-week, one-month obligation you are a work in progress, and will experience success and failure. Stick to it!!
• It’s more stressful to be fat than to stop overeating.
• Do not Skip meals. Many healthy eaters diet by day and binge by night. You are only fooling yourself.
• Be careful of snacking. You can easily munch 600 calories of pretzels or chips without realizing it.
• Watch your serving size. A serving of pasta is 1 cup, but some people routinely eat 4 cups and think that they are just eating one.
• Avoid the super size bagels. Some have a calorie content of 400 to 500 calories per bagel.
• Read the Serving Size on the Nutrition Facts panel on most food product.
• All energy bars and fruit smoothies are not low in calories. Start to read and compare serving sizes and calorie content.
• If it’s a fast food burger you crave, order the smallest fast-food burger (with mustard and ketchup, NO mayo) and drink water. You can add an apple or baby carrots to complete your meal.
• Go back in time. Remember your lunch time meals when you were a kid? A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
• I still love scrambled eggs in a nonstick pan (I use only egg whites). Pop some asparagus in the microwave and add whole-wheat toast and presto your eating in no time!
• Keep lean sandwich fixings on hand like whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard and horseradish. 
• Make chicken soup and freeze serving sizes to have later.

• Dilute juice with water.
• Have mostly veggies for lunch.
• Have a V8 or tomato juice instead of a Diet soft drink for your afternoon drink
• If vegetables are boring for you to eat, try dribbling maple syrup over carrots or sprinkling chopped nuts on green beans
• Mix three different kinds of beans with some diet Italian dressing. Eat this three-bean salad all week.
• Enjoy Vegetable soup because it does count as a vegetable.
• Don’t forget the sweet potato
• Use baby spinach as lettuce in sandwiches, heated in soups, wilted in hot pasta, and added to salads
• If time is an issue, spend the extra few dollars to buy vegetables that are already washed and cut up
• If you really hate vegetables and love fruit, eat plenty of them. They are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
• Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.
• The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one.

• Make sure your plate is half veggies and/or fruit at both lunch and dinner. 
• When dining out, eat only half and take the remainder home. A typical restaurant entree has 1,000 to 2,000 calories!! and that’s not even counting the bread, appetizers, beverages and dessert.
• When dining out and you want desert, order only one and share it.
• Use a salad plate instead of a dinner plate, a desert bowl instead of soup bowl and a juice glass instead of water tumbler.
• See what you eat. Put your food on a plate or in a bowl instead of eating out of the jar or bag.
• Eat the low-cal items on your plate first. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
• Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day
• Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
• Keep a food journal. It really works.
• Eat until you are 80% full.
• Use mustard instead of mayo.
• Eat more soup. But choose non-creamy soups, which are filling and lower in calories.
• Cut back on or eliminate high calorie drinks such as soda, sweet tea, lemonade, etc. If you drink a 20-oz of soft drink every day, switch to the diet version or eliminate them completely and from just this one change you could lose up to 25 lb in a year.
• Take your lunch to work.
• Sit when you eat and be relaxed

• Skip the treadmill warmup before lifting weights. Instead, do a warmup that targets the muscles you’ll be using. For a full-body warmup, grab a bar and do two sets of 10 repetitions each of the squat, deadlift, bench press, and bent-over row.
• To strengthen your grip, wrap a towel around the bar when you do arm curls. It makes the bar thicker, which forces your forearm muscles to work harder.
• Before you try a maximal lift, load the bar with a weight that’s 20 to 30 percent heavier than what you think you can handle. Then simply lift it off the rack, hold for 1 to 2 seconds, and put it back. Wait 3 to 4 minutes, then try your true max—the weight will feel noticeably lighter. Never attempt this without a spotter.
• To see if you’re overtraining, check your pulse first thing in the morning the day after a workout. If it’s 10 beats per minute or more above normal, your body is still recovering.
• Use a shoulder-width grip when doing upright rows. Unlike the traditional narrow grip, it’ll help you avoid shoulder-impingement syndrome—an injury that causes tendinitis and bursitis.
• Don’t use machine weights exclusively. A study at Georgia State University found that older adults using exercise machines improved their strength on the machines an average of 34 percent in 2 years. But their strength measures for everyday activities actually declined 3.5 percent.
• Break cable rows into two parts. Hold the bar with your arms outstretched and squeeze your shoulder blades together. Then pull the bar to your body.
• Satisfy your sugar cravings immediately after your workout. Eat at least 20 grams along with some protein. The sugar will help carry protein to the muscles you’ve just worked. So have a soda with your tuna sandwich, but limit your sugar intake the rest of the day.
• For every set of abdominal exercises you perform, do a set of lower-back exercises. Focusing only on your abs can lead to poor posture and lower-back pain.
• Don’t try to lose your gut by working your abs. Researchers at the University of Virginia found that it takes 250,000 crunches to burn 1 pound of fat—that’s 100 crunches a day for 7 years.
• Eat at least two servings of a fruit or veggie at every meal.
• Never super size your food portions
• Whenever you put food in your mouth, peel it, unwrap it, put it on a plate and sit down and enjoy.
• Enjoy all of your senses in the pleasure of nourishing your body.
• Start your day off by eating a big breakfast. It helps you eat fewer total calories throughout the day.

• If you’re not exercising at all, just try to fit in two 20-minute aerobic or weight-training sessions a week. Researchers at Oklahoma State University examined absentee records of 79,000 workers at 250 sites and found that those who did this minimal amount of exercise had fewer sick days than those who didn’t exercise at all.
• To make a steal in basketball, swipe up, not down. Refs and whiny opponents are just waiting for you to hack down on the ball. Flicking up is more subtle and surprising—and if you do poke the ball away, it’ll be higher and easier to grab.
• To sprint faster, work your hamstrings. They help you push off and develop speed. Try this variation of the leg curl: Pull the weight toward you with your ankles flexed (as you normally would) so that your toes are pointing toward your shins. But when you lower the weight, extend your ankles so that your toes are pointing away from your shins. Your hamstrings will work harder than with the traditional version of the exercise.
• To mountain-bike uphill faster, edge forward in the saddle to distribute your weight more evenly between the front and rear wheels. If you slip back too far, you’ll cause the front wheel to skitter off the ground. If you lean too far forward, you’ll lose traction on the back tire.
• When doing squats, rest the bar so that as much of it as possible is touching your shoulders. Holding it only on your lower neck causes the entire weight to compress your spine, which can lead to spinal and muscle injuries.
• Exercise one arm at time. Do a set of shoulder presses with your left arm, then do a set with your right. “You’ll get higher-quality sets than if you work both arms at the same time,” says Ballantyne.
• Throw all your dirty workout clothes into one mesh laundry bag. At the end of the week, tie a knot in the bag and throw it in the washer. You’ll always know where your favorite workout shirts are, and you won’t have to touch your sweat socks when they’re fully ripe.
• Do squats and deadlifts . . . to build your abs. Research shows that these two exercises force your abdominal muscles to do a significant amount of work to maintain your posture.
• When doing standing arm curls, completely straighten your arms by flexing your triceps at the end of each repetition. This ensures that you work the muscle through its entire range of motion.
• When you run, breathe so that your belly rises as you inhale. This ensures that your lungs are inflating fully with oxygen, so you’ll be able to go longer. Practice by lying on your back and placing a book on your stomach. The book should rise when you breathe in.
• Do this simple jumping exercise to improve your vertical leap: Stand on the edge of a step that’s about 8 inches high. Step off backward with both feet. When your toes hit the ground, immediately jump back onto the step. Concentrate on pushing off the ground as quickly as possible, rather than on the height of your jump. “The speed of the jump is more important than the height,” says Brittenham. Do three to five sets of 10 to 20 repetitions twice a week.
• To catch a football, focus on the tip of the ball. You’ll watch the ball into your hands, instead of just tracking the blur. Plus, by concentrating on that specific spot, you’ll block out oncoming defenders.
• To avoid injuries, write an “expiration date” on your shoes as soon as you buy them. Shoes last about 500 miles, so simply divide 500 by your average weekly mileage to determine how many weeks your shoes are likely to last.
• If you want to exercise before work but aren’t a morning person, try this trick: For a set period—say, 4 weeks—force yourself to get up 15 minutes earlier than normal and do any type of physical activity (walking, for instance). “Make it so easy that you don’t even have to change into your workout clothes,” says John Raglin, Ph.D., an exercise researcher. As you near the end of the 4 weeks, you’ll have a new habit and will then be able to progress to greater amounts of exercise.
• Push from your toes when you do leg presses. Your quadriceps will work harder.

• Decrease the weight by 10 percent when you change your grip. So if you’ve been benchpressing 135 pounds for 10 repetitions with a medium grip, drop to 120 pounds when you switch to a wide grip. “You’ll be stressing your joints and muscles in a different way than they’re used to, which can cause injury,” says Kinakin.
• For faster foot speed in sports, try this move: Start with your feet hip-width apart and your hands at your sides. Lift your left foot in front of you, touch it with your right hand, and lower it to the floor. Lift your right foot, touch it with your left hand, and lower it. Then touch your left foot behind you with your right hand, then your right foot behind you with your left hand. Go for 20 seconds at a time, moving as fast as you can, and repeat for a total of three to five sets.
• Recover faster from a hard workout by lightly exercising the same muscles the following day. Use a light weight—about 20 percent of the weight you can lift one time—and do two sets of 25 repetitions. This will deliver more blood and nutrients into your muscles so they repair faster.
• Buy only workout clothes that are black, white, or gray. They’ll go with everything, and you’ll never again waste time looking for a T-shirt that matches your gold-and-purple Lakers shorts.
• Eat meat—4 to 8 ounces every day—to grow more muscle. A study reported in the American Journal of Clinical Nutrition compared two groups of older male weight lifters: One group ate meat, the other didn’t. Both groups grew stronger, but only the carnivores gained significant muscle. Chicken, turkey, and fish count, too.
• Don’t worry about specific rest periods between sets. Instead, rest as you need it—less in your early sets when your muscles are fresh, and more as they become fatigued. “You’ll cut your workout time between 15 and 20 percent,” says Staley.
• To hit more home runs, swing with a slight uppercut at high pitches. The high swing utilizes your powerful hip and midsection muscles instead of just your hands and arms.
• To come open for a pass in football, run near enough to your defender that you can shake his hand. The closer you get, the easier it’ll be to blow past him. As you close in on him, shorten your strides without slowing down—it’ll help you cut faster.
• When you cycle, keep your pace between 80 and 110 rpm. You’ll ride farther and faster with less fatigue and knee strain. To gauge your pace, count how many times your right leg comes to the top of the pedal stroke in 10 seconds, then multiply that number by 6. The result is your pedal rpms.
• Work opposing muscle groups—your biceps and triceps, for instance—back-to-back for a faster workout. “While one muscle is working, the other is forced to rest,” says Staley. You won’t need as much time between sets.
• To improve your ball-handling skills in basketball, practice dribbling while wearing leather or canvas work gloves. The thickness of the gloves helps improve the sensitivity of your fingertips, so you’ll have better ball control when you take them off. Jason Williams, a Memphis Grizzlies guard, credits his ball-handling mastery to this training method.
• Play foosball to become a better softball hitter. It improves hand-eye coordination.
• Use a sofa cushion to improve your balance. Stand one-legged on the cushion and move a medicine ball (or a 1-gallon milk jug or heavy phone book) from hand to hand, side to side, and behind your head. Once you’ve mastered the move, try it with your eyes closed. “You’ll improve your balance, coordination, and body control, all important athletic attributes,” says Greg Brittenham, assistant coach of player development for the New York Knicks.
• Do the same amount of exercise in 10 percent less time. It forces your muscles to work harder and improves your endurance at the same time. If it takes you 30 minutes to do a full-body workout on Monday, try to do it in 27 minutes on Wednesday.
• Play better tennis by training your eyes to focus faster. You’ll hit more winners by learning to change your visual focus from distance, when your opponent is hitting the ball, to close up, when you’re hitting it. Try this drill while riding in a car: Focus on an object about a tennis-court length away. Then quickly shift focus to a closer object.

• Are you finding it difficult to get out of bed in the morning for your daily walk and making up excuses to skip the gym on the way home? Even the most dedicated exercisers occasionally get bored with their routine.
• If you’ve always worked out indoors, logging miles on a treadmill, stairclimber or stationary bike, move your workout outside for a welcome change of scenery.
• Once you’ve fought your first battle with boredom, you’ll know the tricks to keep exercise from becoming too routine.
• To achieve a high level of optimum wellness, you must have a positive self image.
• Stay positive, and enjoy all the wonderful benefits of a healthy, active lifestyle!
• Surveys show that people who plan ahead are much more successful over the long term than those who plunge in without knowing where they’re going or how they’ll get there.
• Set measurable goals in quality or quantity.
• Heart-rate monitors, aquatic toys and safety equipment are just a few items that may boost your work out, find out which new training gadgets are available for your favorite activity.
• Run, hike or bike on trails; swim in a lake or ocean.
• Waning motivation, cutting workouts short and not having your old enthusiasm all are signs of a stale exercise regimen.

• I know folks who have taken responsibility for themselves and embarked on a changed lifestyle only to discover that most beloved friends and family members feel they are being imposed upon.
• A new study  shows fish may help stave off certain types of cancers.
• Having a strong sense of self-worth provides the basis for making rational and affirming decisions about your health.
• New workout clothes make my day.
• A research study recently done in Milan, Italy proofed that those who ate one or more servings a week showed a definite pattern of protection against cancers such as stomach, mouth, pharynx, esophagus, colon and rectum.
• Start a run club before or after work 1-2 days a week.
• Accepting yourself does not mean that you’re hopeless and that it’s okay to do nothing. It means that you feel good and care about yourself, and that you want to be the very best you can be, regardless of your genetics, regardless of society’s standards.
• Affirmations are powerful. Many people find that repeating certain sayings to themselves helps them accept things. They discover they are programming their sub-conscious to new beliefs.
• But setting a goal, such as finishing a 10K race or completing a rough-water swim, will give your daily workouts more meaning.
• Identify the people who will nurture you and help you maintain your well-being, as well as those (even your loved ones) who don’t see your point of view. Those supporters will help you maintain your commitment during periods of stress.

This Saturday (May 21st, 2011) on Grecosize & Lean4Life:

1. New York Islanders Strength and Conditioning Coach Jesse Demers talks about why he is a fan of Tony’s Off-Ice Hockey Training Program
2. Tony will talk about how to loose 5 pounds in one week and the dangers of dehydration

Tune in this Saturday at 7AM on CFRA, or 9AM on Team 1200 to listen live or by podcast on the Team 1200 website.

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• Developing a healthy, positive image of yourself is the first critical factor in your fitness success.
• The conscious brain can only hold one thought at a time. Choose a positive thought.
• Start by incorporating bursts of speed into your workouts. After a gentle warm-up, alternate a fast pace with a slower one for recovery.
• Written goals are a tangible sign of a promise that you intend to keep.
• Get into a routine, it’s all about establishing good habits.
• Moderation involves learning how much food is enough and how much is too much.
• Exercise companions add a social element to any routine. Ask a friend to be your workout partner — you won’t skip a workout if someone is waiting for you.
• When you have a positive self-image, you value and respect your body; you are also more likely to feel good about living a healthy lifestyle.
• Get new tunes, when you´re feeling unmotivated, add some new music to the mix. It keeps things fresh, fun and interesting.
• The friendship and support of others will make it easier for you pass through the sometimes difficult transition from old to new behaviors.

• A common-sense approach to healthful eating and nutritional supplementation is important to any weight loss program.
• When you get into the habit of working out, you are less likely to back out. Your body craves it.
• Keeping up with the crowd also means you’ll be challenged to improve your skills.
• In an attempt to improve our posture, many of us will sit up too rigidly. We overcompensate with an arched back and strained neck a position that’s impossible to hold for any length of time.
• When tweaking your routine isn’t enough, make bigger changes. Take up an entirely new activity – especially something you never thought you’d do.
• Life is full of set backs. Success is determined by how you handle setbacks.
• Do one thing a day that scares you like trying a new fitness class!
• Pick up a fitness magazine, getting new workout ideas and healthy tips motivates you to work out.
• If you’ve always stuck to solitary pursuits, sign up for a team sport, such as volleyball, basketball or even doubles tennis.
• Focusing on fun physical activity and eating healthy foods will help you feel good whatever your size.