Just wanted to let you know that I have cured my back problems. I still have the same spondylolisthesis. However, the excruciating pain I felt after the surgery is gone. I didn’t see a chiropractor (I will this week though just to make sure) or a doctor, nor did I take any pain meds.

I simply willed it away with a firm belief my back pain would absolutely go away, and, I did rigorous stretching and moving for my back that “eventually” got rid of the pain.

Don’t poo-poo what a firm and powerful belief can do for you. Most of the time it’s not enough alone… but combined with taking appropriate action, can work wonders. Without belief you just go through the motions. As Dale Carnegie once said, “Believe… and you shall achieve!”

What problem(s) do you have? Believe you can get rid of it and take inspired action… you’ll be amazed at the results.

Imagine this scenario if you will. Let’s say that you are about 75% through your running goal for the day when the road starts to incline. Ever so slightly, but enough to put that extra strain on your legs as you try to push through. And the temperature? Well, it’s the morning, but it’s hot and liable to get hotter before the end. And to make matters worse you haven’t had a sip of water since you started. And did you use tight fitting calf length socks? I know they are all the rage, but why did you do it? So what do we have here?

a. Extra strain on muscles

b. Dehydration

c. Loss of essentials salts

d. Restriction of blood flow?

Guess what. The answer is “e. All of the above”. Yep-trick question. The combination of these things is one giant leg cramp waiting to happen. I am not sure that

By staying hydrated while running, you help lessen the chances of leg cramps ruining your workout program.

anyone has the definitive answer to the cause of cramps, but there are certainly several steps that you can take which could help save you from disaster during competition, or causing a scene during your run at the local park:

1. A Proper Warm Up. I know, I know-so cliche- but did you do it? If not, then those cramps could be coming. Seriously, if you have been involved in any sport to any level, then you will be aware of the importance of a proper warm up. And I don’t just mean a brisk walk up the stairs to the changing room either! A proper warm up should include a routine that gently stretches your muscles to get them ready for the increased exertion, and gets your blood flowing around your body. Not only will a warm help prevent calf cramps, they will also help prevent some of the injuries that might occur when you put sudden strain on cold muscles. And while we are talking of warm ups, don’t forget warm downs as well. Warming down after exercise can also help prevent cramping and reduce the risk of injury.

2. Train Hard, Run Easy.  Have you heard this before? No? Well you should give it some thought, because it’s true. When you train for a sport, not only do you practice the necessary skills required to execute which ever event you are competing in, but you are also training your body for the rigor of the event. To given an exaggerated example, if you train for a sprint, and then try and run a marathon, your body won’t be ready. If you try it, I think you could be in for some serious cramps. Remember, train hard, run easy.

3. Water is Sport’s Life Blood. Whenever you start to exercise, you start to sweat (or you should). Sweat is nature’s way of cooling you down when you get hot, so, it’s a good thing. And since your body is mainly made of water, then you should have plenty, shouldn’t you? Well, considering that you lose moisture from your body when you breathe, sweating does take a lot of fluid out of your system. And your body will demand that it be replaced!

If you start feeling dizzy, or experience a rapid heart beat, then these could be signs that you are starting to dehydrate. I will take it as read that if your mouth and lips feel dry, then you should be taking water on board. It is not always possible to take on fluid during sport, but always have some available as soon as you are able to drink.

4. Exercising a’int no catwalk, baby. Yes, I’m afraid it’s true. Exercising and sports are not a fashion parade. If you think so, then you are hanging out in the wrong place! There’s nothing wrong with looking cool while you sweat, but be practical. Don’t risk injury (or cramps) by wearing clothing that is too tight, and that restricts your body’s movement, either. Believe me, no one is going to think you look all too “cool” as you roll on the floor clutching your cramped up calf in agony

5. Eat Properly. When you are sweating and working hard, not only do you lose water, you also lose nutrients. There is speculation that that athletes who get calf cramps could suffer from low levels of potassium, sodium, calcium, magnesium, and phosphorus. I am not suggesting that you do low level analysis of your breakfast cereal, but the message is clear. Look after your body, and your body will look after you. Eat sensibly, and eat the right foods.

So, ready for that run now? Yea, those extra small, extra tight spandex shorts don’t sound like such a great idea anymore, huh? Go for the medium sized shorts and don’t forget to grab a bottle of water on your way out! Happy running!

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

By the time he volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.

What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.

Same thing goes with cellulite. Most people tend to think that cellulite is only present to people who are obese. That is why they sometimes associate cellulite with obesity.

Actually, even if cellulite refers to the chain of wrinkled “fat cells” and “subcutaneous connective tissues” beneath the layer of the skin, it should never be associated only with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all.

In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulite as of yet.

However, we do know that the main reason why most of the cellulite cases found are in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman puts on fat, the fatty or “adipose” cells tend to swell and get bigger. It creates a protruding appearance to the skin producing that dreaded “orange peel” look.

Another reason some women have more cellulite than others? Heredity-plain and simple. Some women are more predisposed than other to have cellulite-even if they are notoverweight.

With the many cases of obese people having cellulites in their body, most of them believe that their cellulites are caused by being too fat. Even though not all those who are obese develop cellulite, being overweight can really trigger the development of cellulite. This is because too much fat under the skin tends to push the connective tissue creating a strain on the skin. Thus, cellulite forms.

So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite.

How? For one, eat a well balanced diet and follow a structured workout program. Why, you ask?

Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives:

1. Decrease food intake and keep activity constant
2. Increase activity and keep food intake constant
3. Combine both approaches: diet and exercise.

Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week which is a realistic and safe goal for most people.

Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week! So a combination of diet and exercise is definitely the way to go. By shedding excess fat through a good workout program, fat cells “shrink” and will therefore tend not to “bulge” out as much. This in turn will help reduce he appearance of cellulite.

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Here are some of the most common excuses used by people to not exercise or to delay starting their workout program, and the ways that you can get around those excuses if they have plagued you and are stopping you from partaking in a healthier lifestyle. By far and away, the most common excuse used today is; “I don’t have the time to exercise”. The old perception that you have to exercise for 1 to 2 hours a day is just nonsense. A good, solid exercise routine doesn’t have to last for more than 20 to 30 minutes a day to be very effective. If you can’t find up to 30 minutes a day to exercise, then how do you manage to find up to 2 hours or more a day to watch TV?

Another popular excuse used often is: “I can’t afford to pay for a gym membership or for home equipment”. The fact is, you can get in better shape and lose weight without ever setting foot in a gym. Walking or jogging around your neighborhood or in the local park doesn’t cost a dime and will give you all of the benefits of a cardio workout program at the gym. Doing callisthenic exercises such as crunches and pushups and so on at home also costs nothing. Home fitness equipment can also be purchased that will give you a good resistance workout for under $50.00 such as resistance tubing bands and an exercise ball.

“I don’t know how to exercise” or “I don’t know what exercises to do” is an excuse that gets used from time to time, but there are several ways to learn how to exercise right and what exercises to do. Using the services of a qualified, certified personal trainer is the best way to get you going in the fight direction. If affordability is an issue with a trainer, there are workout videos and books that you can buy to help you out. You can even find loads of exercise books at your local library that you can check out free of charge.

Another excuse that seems to be fairly common is: “I’m too old and/or out of shape to start exercising”. This excuse is

Even seniors can benefit tremendously from a well developed workout program.

really only valid if your doctor has told you that you should not exercise for some medical reason. If you are very out of shape or you are a senior citizen, then you may just have to start out slowly. Even starting out with only 5 minutes a day of exercise and slowly increasing as you go is much better than doing no exercise at all.

Last but not least and by far my favorite excuse is: “I hate exercising”. This one always gives me a laugh. Most people who really think they hate exercise say so because they are stuck with the image that exercise is a series of boring, grunt and groan exercises involving heavy weights, or jogging far enough to complete the Boston marathon. The old adage of “no pain, no gain” is still embedded in the minds of many people, and who wants to have to go through pain every day to get in better shape? Exercise is really all about getting active and getting your body moving. Even playing in a softball league or hiking on a trail or bicycle riding is good exercise. Just find activities that you like to do and you will find that exercise can be fun.

Ok, so no more excuses. The time is now. Making the time to spend even 30 minutes a day to get active, get in some exercise, and get yourself more healthy and fit will by far be the best thing you can do for yourself and your family. Think of how much more you can enjoy doing the things you like to do when you are in better condition and better yet, think about how much more you can enjoy your children as they grow up and how much more they enjoy their time with you.

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Music is a great motivator.  Sports teams play music in their locker rooms, during half-time shows or other game

Staying focused on a workout program at home can be challenging. Get focused with some good music, an exercise log, and visualization techniques!

breaks and/or during events when specific players go up to perform in their games.  Music is just as motivating for your “average Joe” as it is for exercise enthusiasts, professional players and athletes.  Most people prefer pulse-beating music while they exercise, but the favored or preferred music of the individual will most likely be the best music to which that person can work out.  Taking your mind off the “discomfort” of working your muscles and offering some great motivation, music is a great resource for individuals who want to exercise.

Another great incentive is to chart your progress. Write it all down on paper… You are more likely to stick to it that way. Writing your routine down as well as what you are eating each day makes your choices more concrete. No one wants to admit they were “too lazy” to get up off the sofa or thata they really did eat a whole large pizza with all the works alone.

Exercising at home does not mean exercising alone.  You can always bring a buddy to your house to exercise.  Additional motivation can easily be found in an exercise partner and this is very reassuring to many people who want to stay focused, but who may not want to leave the comfort of home.

Lastly, consider visualization.  It’s easy to have a textual goal or a number in your mind.  “I would like to lose twenty-five pounds”. You might find yourself saying that over and over again in your mind, trying to convince yourself to stay focused.  But this number repetition may not be the best thing for you.  Instead, find a picture of yourself when you weighed your ideal weight.  If you do not have a picture, try to visualize the way that your body would look if you lost that weight.  Having a mental image can help you more than a simple number-filled phrase might.

Lastly, remember that you are only human. You won’t see results in a day. be patient and soon the transformation will start happening. And if you slip up on your diet one day or don’t exercise for whatever reason, don’t give up. Just pick up where you left off and don’t look back. Keep focused and keep going.

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

People shy away from exercise because they think they’ll have to spend hours in a gym. To maintain good health all

Take a lesson from your kids on being active! Make everyday activities part of your daily workout program.

you need is a healthy diet and a daily walk as your workout program that can be broken up into increments throughout the day. Still don’t believe me? I’ll show you how easy it is to fit brief walks into your day:

1.   Is Sex and the City a rerun again? It breaks my heart when that happens. Why not go for a 30-minute walk? If it’s a new episode that you simply can’t miss, jump rope, do some jumping jacks or push-ups during commercials or run on the spot.

2.  Does carting the kids to hockey or soccer practice cut into your exercise time?  Take some inspiration from Jr. and stay on your feet during the game. You’ll get kudos for being the team’s best cheer leader, and your butt won’t expand to the size of the soccer field.

3.  Are you dying to get your hands on the next best-seller? Buy it as a book-on-tape and take it walking with you. It might have you extending your stroll to finish a chapter.

4.  Instead of a sumptuous brunch with the girls, try a brisk 30-minute walk with your BFF. Catching up on     all the latest gossip can be just as delicious during a walk – plus it won’t tempt you to cheat on your healthy eating plan.

5.  Remember when people used to “run” errands? Well many of us still take that term literally.  The next time you need a quart of milk, walk or jog to the local grocer.

6.  Use your lunch break as an exercise break. I go work out and then eat lunch at my desk. A brisk walk  around the block will leave you more refueled for the afternoon than that third cup of coffee.

7.  Do you complain about how slow your apartment elevator is? Take the faster route – the stairs. You’ll burn calories and tone your legs and tush in the process.

8.  It’s always ironic that those who circle the parking lot looking for the closest spot are often the most overweight. Park farther away where there are spots o’ plenty. You’ll burn extra calories lugging your  groceries back to the car.

9.  Have you ever heard the phrase “hurry up and wait!”? Well it’s not just a humorous observation it’s a great way to stay moving.  The next time you’re waiting in a long lineup don’t take a chair, pace the floor or do a little stretching.

10. If you have no time to exercise, chances are you don’t have time to clean the house either. Housework – such as dusting, vacuuming, shoveling and raking – is multitasking because it counts as exercise.

There are several ways to be more active as you go about your daily routine. And the good thing is, once you do become more active you will feel more energetic and perhaps even more willing to make exercise more of a priority in life. Take it one step at a time and pretty soon you will start reaping the benefits of your efforts.

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Chodzko-Zajko suggests that some people might benefit from strategies such as keeping a diary of all their physical

Seniors who participate in a workout program are generally healthier and happier than those who are sedentary.

activity and workout program, including even things like short walks to the store with their walking canes, doing housework or working in the garden. Seeing the diary with their activities written down may help motivate people to exercise because they will want to avoid days in which they have nothing to write. Another trick to encourage increased walking is getting a dog. The dog will insist on going out for a walk even if the owner might not be in the mood.

“Part of the problem may be that we’ve adopted a medical model of exercise, where exercise is sort of a bitter pill, and you get a prescription and you’re expected to stick to it,” Chodzko-Zajko said. “But the bottom line is it takes time to change behavior, and I personally feel the broader you can define your activity program, the less likely you are to become demoralized.”

Even seated exercise is beneficial. People who need mobility chairs can still benefit from exercise, although they may have to do it in a seated position. Many of those using mobility chairs have the use of their limbs, but use the chairs because they tire easily. Walking may not be a good exercise choice in this case but instead, they can try doing leg lifts in a seated position, for example. To increase the work load on the leg muscles, ankle weights can be added. Start with one pound per leg and start over at the lowest number of lifts.

Exercising the upper body is also important. This can also be done from a seated position if need be. Do a variety of arm exercises. Start with one pound weights at 10 repetitions per exercise. If you don’t own any weights, a can of peas from the kitchen is a good substitute. The important thing is to get-and keep-moving.

Anyone can tell you the benefits of exercise, but you will not realize its effectiveness in boosting mood, attitude, and morale until you try for yourself. Keep young by staying fit!

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

In fact, when someone takes up the challenge of trying to get in shape, they often follow a common pattern. First they

Be patient-it may take a few weeks to start seeing results of your workout program.

are all fired up because they are finally doing something about their out of shape condition. Then they start a workout program and are “gung ho” for about two weeks. Their enthusiasm begins to die down by the third week, and they are wondering why they still have “love handles” and unsightly cellulite. They fail to recall how long it took for these problem areas to form and just want them gone now.

And this is the precisely the point where patience is a necessary virtue. If you can call upon patience and remind yourself that it took years to get into your present shape and condition, and if you truly believe (which you should by now) that everything you’re doing will eventually allow you to achieve physical excellence, then you’ve conquered the biggest nemesis of every dieter: namely the desire for instant results.

I promise that, at least once during your program, you will feel that your results are not happening quickly enough. When this feeling arises, remind yourself that you were told this would happen. And, more importantly, don’t be daunted by feelings of desperation: instead, understand where the feelings are coming from. This will help to assure yourself that results will happen, because you ARE doing everything possible in order to achieve a great physical transformation.

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

If you are not prepared, you will most likely use it as an excuse to drop everything to ‘handle’ the situation. But, if

Don't let temptations ruin all your hard work or workout program!

you’re prepared, it doesn’t have to be that way. Obstacles can come in any form – family emergencies, a simple lack of progress you feel happening, or “just being tired of depriving myself of the foods I love.” It could be anything. So, when it comes, the solution lies in the preparation and faith in the cure you’ve worked out before-hand.

And what is that cure? It is the positive ammunition you have prepared for yourself in advance: your powerful reason to change written and signed, in contract form, your mission statement, your goals of what you would like to achieve in the next 12 weeks, the person you’re accountable to, your progress time line (what you’ve achieved so far and are in danger of throwing away if you quit now), and your before and after photos. In essence all of these things, when combined, form a powerful army of motivators to help you continue on in your quest for Physical Excellence.

When something threatens to stop the wonderful progress you’ve made so far, you now have a response in the form of your motivational army. As you can probably surmise by now, I believe that there are few excuses not to finish the initial 12 weeks of your workout program. By turning to “your army” when the going gets rough, and realizing that 12 weeks is a mere drop-in-the-bucket in time compared to your entire life, you have a significantly greater chance of finishing. Using your resources, you have the opportunity to become a true success story.

Visualize how you will feel when you complete the final day of your 12-week program. Can you sense the feeling of elation in knowing that you finally allowed yourself to be successful? See it in your mind, feel it in your soul, and do everything in your power to allow yourself to experience it. I promise you the rewards will far surpass any kind of pain you may feel while achieving it.

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

One of the “little” things that many people think nothing of is the simple act of planning. While most everyone is

Planning is crucial to the success of any workout program.

interested in learning about the latest workout program or fat loss supplement, they don’t necessarily want to invest the energy required to make the program work – the energy used in considering the numerous factors that make a program successful: diet, daily schedule, sufficient sleep, etc… How will a person implement their workout program? How will they navigate the road and reach the finish line?

I am talking about the need to plan for success. The President and his staff plan the future course of the United States; builders lay out plans for a house. Each of these acts, though different in nature, requires precise attention to details: if your goal is to attain a maximally lean, fit, and healthy state, your body requires the same detailed planning.

Can you imagine our state of affairs if the President just started “winging it” every day in the oval office? What if your builder just started building without any blueprints to consult? What if road builders just started laying asphalt wherever they felt like putting it down that day? What if a general failed to consult his planning staff and just decided to “go for it” in a war situation? Surely, without planning, tremendous chaos and haphazard results would be the outcome.

Most of us would agree that planning is key in any of the above situations, however when it comes to our own health, our own bodies, many of us don’t even take the time to decide how we can make ourselves healthier, stronger, and fitter. Most of us that embark on a diet and exercise program start without a clear-cut plan of action or goals to guide. Achieving physical success, like the above situations requires careful planning in order to achieve maximum results with maximum efficiency. Indeed, you must create a plan and stick to that plan in order to eliminate trial and error and the risk of quitting your program because you didn’t achieve results due to lack of planning.

Any journey needs a beginning, a middle, and an end. Sometimes we know what we want as our end result to be in terms of fitness, but don’t bother to lay out a clear path of how we can get there. Planning allows you to bridge the gap between where you are and where you want to go, so be sure to start drawing up your bluerints to success today by planning your meals and exercise routines before-hand!

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.