I love this quote! The golden, autumn leaves are beautiful.
When I found this quote it just really made me appreciate my life even more. I had such an energized workout this morning and I feel good and yes it is Monday. I hope you all enjoy your Monday.
This is a great time of year to enjoy exercise outside. The sun, mild weather, and cooler evenings are perfect for a walk, run, or bike ride. Soon, we will start to lose sunlight and warm days, which mean many people, will find it hard to squeeze in a workout.
1. Plan Ahead
Decide on your indoor or outdoor exercise in advance. Decide which time of day is best for you and plan accordingly. If morning is when you want to exercise, for the morning have your clothes ready to go. (I am a morning person and I always have my workout clothes, water bottle, IPod and anything else I need ready the night before so I can be at the Gym early). For evening workouts, bring a change of clothes with you.
2. Willingness to Change
Be willing to change your routine depending on the seasons. Changing your routine can help the body burn more calories and avoid boredom.
3. Workout DVD
Have an efficient and effective DVD at home. This can come in handy if the day got away from you, it’s dark or you have no desire to go to the gym.
4. Fuel Your Body
Lots of fruits, vegetables, and water will help your body stay energized longer.
You don’t have to let your fitness go through the winter. Start planning today and maintain your fit body.
~Source: www.active.com
| Move More Burning calories isn’t only done during exercising. Seize every opportunity to move your body more and you’ll also increase your daily caloric burn! Take the stairs instead of the elevator, park your car at the end of the lot, walk your dog longer — and you will instantly see a difference.  Enjoying a long walk with my favorite Man. Beautiful Autumn Day. |
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| Pump Iron Burning fat efficiently boils down to one thing — building more muscle! Muscles demand more energy from your body than fat does — so the more muscle you have, the more calories you burn. Try adding 15 minutes of strength training to your fitness plan two to three times a week. |
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| Squeeze in Mini Workouts If a jam-packed schedule leaves you no time for exercise, try breaking down your workouts into 10-minute mini sessions! Whenever you have a few spare minutes, take a brisk walk, do a set of push ups or do a quick series of yoga. This can add up to a lot of exercise! |
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| Practice Portion Control A few extra bites here and there may not seem like a big deal, but think again! All those extra calories add up fast. It’s time to revisit your measuring cups or buy a small food scale. And remember never to eat directly from a container, and always put away leftovers BEFORE you start eating. |
~Source: http://www.deniseaustin.com
Another early morning at the GYM and yes it does make me feel good.
Do you walk the recommended 10,000 steps a day?
If not, it’s a great health goal to strive for! Japanese researchers were the first to set that number of steps to take a day; it is also about equal to the U.S. government’s recommended 30 minutes of daily physical activity. Taking 10,000 steps burns about 300 calories and, over time, has been shown to cut the risk of heart disease and help with the maintenance of a healthy weight.
Does 10,000 steps sound like a lot?
Don’t worry! You don’t have to walk all 10,000 at once — and they don’t even have to come from what you normally think of as exercise. If you go grocery shopping and walk through the aisles for 45 minutes, you’ve walked 2,000 steps or so right there! It’s easy and exciting to find new ways to rack up more steps!
Tracking your steps is easy with a simple device called a pedometer. While there are expensive pedometers with lots of extra features — like a heart rate monitor and radio — you really only need an accurate one.
Research has proven that people who wear pedometers walk more.
The best way to start is just to wear your pedometer for a few days as you go about your normal activities. This will give you a starting point — the number of steps you take in a typical day.
If you’re pretty far from 10,000 a day — say you take about 4,000 steps a day — set your first goal lower so it’s more realistic to do. For example, aim for 5,000 steps a day for the coming week. As you hit your goals, keep setting them a bit higher until you’re getting in the recommended 10,000 a day.
You’ll be surprised at how many steps you can accumulate just doing your daily activities. Don’t be surprised to get more and more motivated to move once you see your number of steps rise!
Now, who’s ready to go for a walk with me?
~Source: www.deniseaustin.com
My Hubby and I enjoyed a long walk and what a beautiful Autumn day!
It takes twice as long to lose new muscle when you stop working out than it did to gain it? So go build some muscle……it grows fast!!!
I heard on the radio on my way to the GYM this morning that six months of going to a gym improves a person’s memory by 50 percent.
I am hoping that with all my GYM workouts my memory will remain sharp as I age!
~Pinterest Quotes
Running. Jogging. Power Walking.
A recent study revealed women can add almost six years to their lives by jogging at a slow or moderate pace for 60 to 90 minutes a week.
~Source: Copenhagen City Heart Study~
I Power walked this morning and mixed in some jogging with a total of 4 miles.
Stay on a consistent exercise program throughout your lifespan. Try not to view exercise as a temporary means to and end (weight loss). It is part of a healthy lifestyle, and while it does help you lose and maintain weight, it can steer off plenty of
health problems, from heart disease to depression.
~Source: http://www.sparkpeople.com/resource/fitness_articles
I did exactly that at 6:00 this morning.Great Workout. Have a wonderful day.
Regular exercise helps push through the pain barrier:
Researchers in Germany looked at the difference between pain threshold (the point when a person first starts to feel pain) and pain tolerance (how much a person can take) in 550 athletes and more than 330 non-athletes. They concluded that the two groups had about the same pain threshold.
But when it came to how much pain they could stand, athletes tolerated more than non-athletes.
So what does this mean? It means that if you thought that a sweat packed exercise routine just reduced stress, decreased wrinkles, prevented obesity, Type 2 diabetes and a host of other diseases, improved your brain power and cardiovascular and sent happy hormones coursing through your veins, there’s one more reward to add to the list.
Regular exercise helps you tolerate pain better.
So put on a pair of walking, running or cross-training shoes and head out for those 10,000 steps, a 2-, 5- or 10-km run, and some weight training (two to three times a week) at the gym.
But do it with some intensity. That way, when you’ve got a headache to push through or some minor back pain, you’ll be able to keep going and going and going.
~Source: Health Tips From Drs. Oz and Roizen (Newspaper Article)
I do live with chronic pain in my upper back and neck due to a car accident of years past. Recently my rotator cuff has been painful and now have found out it is all related to the injuries in my back. Being at the GYM continues to help me with my pain and gives my emotional health a boost as well. I can’t say it enough on how exercise is so important!
Making Your Workouts Word For Your Schedule:
Don’t paint yourself into a corner when it comes to scheduling your workouts.
A night owl should not schedule 5 a.m. workouts nor should an early bird exercise at night.
Although there are many benefits to exercising in the morning, you can reap the rewards of exercise no matter what time of the day, so schedule a time that works for you.
~Source: She’s Fit! News. (GYM Newsletter)
I am an early bird! 
There is something so beautiful about early mornings, my part of the world is slowly waking up. The birds put a smile on my face.
Happy Monday! I did find my “feel good endorphins”. Terrific GYM Workout done.
~Images taken from ‘Pinterest’.
Kick up your heels and feel 50% happier.
Just 30 minutes of exercise, three times weekly, can cut depression 50% by upping your brain’s production of natural antidepressant
s.
Snack on cherry tomatoes! (LOVE them)
Lycopene, the same pigment that makes tomatoes red, is a powerful antioxidant that helps keep away sad thoughts by preventing the formation of inflammatory compounds associated with depression.
I am at the GYM 3 times a week for 90 minutes and it is helping me more than I know. It works great for me being at the GYM at 6 in the morning. This is what I choose to call my “me time”.
Those “feel good endorphins” are fluttering around me. Great GYM Workout!
Happy Friday Everybody. I wish you all a terrific day.
~Source: Pinterest Quotes
~Source: Women’s World Magazine.
