Fitness for Health and Wellbeing

When you think of fitness, you may be thinking of well-toned bodies, rock-hard abs and generally, just a fit and outstanding physique. What if I told you that in order to be truly fit and feel great you don't need to be a body builder?

Fitness is more than exercise. If you think exercise and weight control are all there is to fitness, you may be surprised! Fitness is a lifelong pursuit, not a short term goal. "Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity" (USDHHS, 1996).

In fact, physical fitness is made up of five main components: cardio-respiratory endurance, muscular strength, muscular endurance, body composition and flexibility.

An interesting quote I came across is this: "The biggest obstacle people face in achieving physical and financial fitness is developing consistent and long-term healthy habits." This came from Countrywide Bank Managing Director, Pierre Habis. Interestingly, it points up the fact that anything worth achieving should become a mindset based on a long term goal. Add anything that is worth while achieving to your regular life routine.

In general, physical fitness is the ability to do daily activities without feeling overly tired. Physical fitness is especially beneficial in preventing coronary heart disease and cardiovascular disease, enhancing muscle quality, preventing muscular deterioration and reducing depression.

You see, true fitness is everything from proper sleep to proper nutrition, from stress reduction to weight reduction, and from flexibility to balance to relaxation. Being physically well toned and muscular does not mean you're healthy.

Diet and exercise work together for your body's best interest. That's because nutrition and physical activity go together like bread and butter for our bodies. Dieting alone is not going to be able to give you all of these health benefits. You need to have the physical part as well. Exercise will aid in digestion, provide strength and endurance, and does wonders for the heart.

On the flip side, it is important to be aware of the fact that a bad diet can affect your fitness training, even if you follow the best type of exercise plan available! In order to stay as healthy as possible, you need to combine a healthy diet with a lot of exercise!

The average person needs at least twenty minutes of exercise three times a week. This is not hard for most people to attain - even if you're not used to any kind of fitness training. It will help to strengthen your cardiovascular health and your overall fitness. Regardless of what sort of physical activity you choose, you should burn about 3500 calories per week. You will soon start feeling the benefits!

When you start any type fitness plan it is recommended that you talk to your doctor about it first. He may work out a specific exercise plan with you that is best suited for your particular physical needs. Be sure to discuss with your doctor any special health concerns like blood pressure, hypertension and any special diet needs that you may have.

It just cannot be stressed enough how the combination of a healthy diet and exercise plan will do wonders for your overall well being. It will make you feel good mentally, emotionally, as well as physically!

Did you know that you can use diet to control high blood pressure? Studies have shown that exercise has a role in keeping blood pressure from increasing. Yes; hypertension can be controlled by physical activity, a low fat diet, and reducing your salt intake, weight, and alcohol consumption!

There is also increasing evidence that weight bearing exercises, like walking, dancing, running, and sports are all excellent for good bone health.

To balance your overall health, you need to have a healthy diet that provides ample calcium, vitamins and minerals along with the adequate amount of exercise to keep your body working great for the rest of your life.

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Fitness - Know Yourself

"You've not exercised unless you've exerted yourself to the point of sweating and panting." It was one of those careless, over-the-shoulder remarks thrown at a cocktail party by a self-possessed young woman. A petite teen-aged girl reacted with a dainty grimace which said, "No way! I'm not about to join the sweat brigade!" Another nodded knowingly. "How about dieting?" asked another, interestedly.

It's unfortunate, but most people believe that at the end of a workout, you should be spewing perspiration, your -tongue should be hanging out, your legs should be trembling with exertion - and then only will you benefit from exercising. Rubbish! These myths are built up by those suffering from fitomania - an obsessive craze for fitness. Mixed with this craze is also the sense of importance they derive, the boost to their ego that they and only they can achieve such superhuman levels. They say it with such self-pride and utter confidence that it's no wonder that their listeners run a mile from exercising.

The fact is that each of us has our own individual requirements. Unless you plan to compete in the Mr. or Miss Universe stakes, or in the sports arena, there is no need to go overboard on exercising.

Why do most people need to be fit? You could be an executive, a housewife, a student, a teacher a self-employed professional. But whether you are intermittently or always on your feet, at your desk or in a travelling job, an average, normal day of work can be an exhausting experience. It requires almost all your energy to cope with the volume of your day's work. As dusk falls, you feel like a limp sock just managing to sip at your glass of scotch, changing the channel on your TV set or fixing your night meal. Some of you may wish you had more energy to do all the other things you wanted to do after your working hours. Others may take it philosophically, saying to themselves, "There's only so much I can do. So be it."

Yet, haven't you secretly envied your colleague who clocks extra time hours productively? And then races to the station to catch the last train home? Or the live-wire who having cooked for an entire party, out-boogies the best? While such people seem to find a voracious enjoyment in varied activities, why is it that you feel like a walking energy crisis whose power batteries have been drained?

That is exactly the reason for you to be fit you need that extra energy. If you are fit, you will have a larger reservoir of energy than if you are unfit. If you are fit, you will utilise only about 60 per cent of your energy capacity for your day's work. The remaining 40 per cent will be there, bubbling inside you, for other interests.

That is only the tip of the iceberg. If you are fit, you will be healthier and recover faster from any illness that may befall you. Overall, you will have a clearer mind and be able to deal with any situation that crops up without feeling that old tiredness creeping through your bones.

So, basically, you need to be at a level of fitness that will enhance the quality of your waking hours. To make it easier for you, here is a list of what you don't have to do to get and stay fit.

You don't have to exercise until you are ready to drop. Over-exercising has never helped anybody - not even an athlete.

You don't have to starve yourself or your taste buds by gazing sadly into a bowl of boiled vegetables. There are a host of delicious healthy foods you can safely tuck into which we have dealt with in later chapters.

You don't have to go on an extensive guilt trip if you miss one day of exercising or occasionally eat something you shouldn't have eaten. You can get right back on the fitness track a few hours later or even the next day.

You don't have to spend a paisa more than you want to. However, in case you do go in for a pair of good walking/jogging shoes or some exercising equipment that you fancy, think of all the medical bills you would be saving in the future. After all, isn't it better to invest a little in your health today, than a massive amount in your illness tomorrow?

And last but not the least:

You don't have to feel that achieving fitness is an impossible task. Believe us when we say that it is eminently achievable and enjoyable. For you will do only as much as is required to increase your energy level and enhance your life.

Why do we always stress on your individual-requirement? None of us is made from the same mould. Each of us has his own outlook, his own problems, own conditions, his own capacities. We differ from one another even physically.

In fact, we would broadly divide body types into heavies (mesomorphs), twiggies (ectomorphs) and soggies (endomorphs). Heavies are those large-boned, muscled guys who adore pushing themselves beyond their limits. Perspiration is their milestone, competition their god. They scoff at those mere mortals who walk for fitness. And they are not satisfied unless they instantly cool their hot, sweaty bodies with ice-cold, freezing pinpricks from a shower. It is these heavies who usually become physical-training coaches and since they view twiggies and soggies from their lofty, spartan pedestal, they have no patience with them.

Twiggies are those thin, wiry chaps with tons of nervous energy vibrating through them. They can't sit in one place and being so activity-oriented, they over-exert themselves as they follow the trainer's instructions and often end up exhausted and, perhaps, even fall sick.

Soggies, by their very appearance of plumpness and their laid-back attitude, are the trainer's target. He wants to prod them out of their complacence, re-shape them like they were clay. And, invariably, the soggies pay up their fees, attend for a day or two, then find excuses not to return to their work-out sessions.

Most books with those tempting titles on how to be fit in 'three weeks and so on are written by the heavies who want to hammer in their views into the 'flabby' minds of the soggies.

Worst of all is the way physical exercise is dealt out as a form of punishment in educational institutions. We remember a teacher who made " you touch your toes all through his period because you hadn't submitted your homework. The victimised student felt humiliated as he presented his backside through that excruciating half hour to his tittering classmates. There was also a physical instructor who, if a student showed lethargy, would order him to run a number of laps around the field. While such punishments may have been seen as character-building exercises, the fact remains that the pupils grow up seeing physical exertion as a self ­punishment or vice versa.

It's such experiences that make people eschew exercising and instead go on a dieting binge which, in itself, doesn't really help. Their militaristic nature also puts off civilians. In fact, years ago, we remember asking a colonel why the army 'kicked around' their juniors. "We don't" replied the amused army man. "But the men must learn to toe the line, snap to attention and follow commands without questions. When a general issues' an order at a crucial time, the jawan has to do it instantly for it could make the difference between winning or losing a war."

Such 'snap to' techniques, however, are wholly unnecessary for the average person or even the athlete. The world of fitness is neither a circus nor the undisputed arena of the heavies. In fact, exhaustion is an alien element in fitness.

The image of tyranny is false and should be discarded along with your daily rubbish in the dustbin. Exercising is an undemanding friend who wants to unfold a better, healthier world for you. You can choose your own level of fitness - a few kilos to be shed, a fairly flat stomach and, most important of all, the healthy, glowing feeling that vibrates through you. Put the last one as the primary point on your fitness barometer. True fitness will make you enjoy your work and leisure to their fullest. And that means exercising to the right degree - a normal, no sweat level.

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Tips For Health Diet Fitness

When it comes to health diet fitness programs these three elements are going to keep you on the road to healthy living with a good diet and a regular fitness program.

Of course when it comes to health diet fitness if your diet is poor and your fitness program non existent then there is a really good chance that you are not very healthy. But not to worry in as little as a month you can see positive changes if you just make some changes to your diet and fitness. Remember a wise man once said "if you don't change anything then nothing will change." You'll feel revitalized, energized, and much younger.

Whether you are 10 or 100 you get to have the final say over your health diet fitness programs. Nothing has to be difficult. There are many things you can to fix your diet and your level of fitness. Diet changes reducing your fat intake, increasing your fruits and vegetable intake, or just eating more fish can make a significant difference to your overall health. Fresh fruits and vegetables are a great way to start to improve your nutrition.

Health diet fitness programs are designed to make sure that you get the maximum benefits all the way around. They are designed to help you loose those extra pounds if you have any, keep you toned, and keep you heart healthy.

What you eat is very important both for your overall health but also if you want to lose some weight. You should never reduce your calorie intake by more than 500 or there is a good chance that your body will think it is starving and start hording those calories as fat which is defeating your goal for health diet fitness improvements.

When you decide to make those changes in your diet remember that it's a two part formula diet fitness health. When you take care of the diet your next task is to take care of the fitness. Too many people get their workout from the television remote and too many people don't realize just how easy it is to increase your fitness.

Health diet fitness is a three part formula. Health = Diet + Fitness. So when you improve your diet you also need to follow through and also make fitness a priority. You need to create a routine that includes a fitness routine too. It doesn't have to be difficult. A casual 30 minute walk can do wonders for you. It's great for your physical health and your mental health. Speed it up and give your heart a good cardio workout.

The health diet fitness formula isn't a new concept. We've all been practicing it for some time now but without attaching a name or an idea. We know what we need to do to be healthy and live long healthy lives. Sometimes it's just about finding the time to make those changes or making a commitment for that change.

So what does it all mean? The health diet fitness program is about you and what you want your diet or fitness program to be made up of. After all it's your health!

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Five Steps to Fitness Success

Despite what you might see on TV infomercials or in newspaper ads, there is no magic bullet or miracle pill that will get you fit overnight. No matter what any glamorous hard-body spokesperson says about the newest "revolutionary" exercise machine, diet, or supplementation program- the fact is that achieving fitness success takes time and energy. You can bet that the spokesperson did not get his or her physique by using the "new, amazing de-fat-alizer" machine for 30 seconds a day! He or she is undoubtedly engaged in a fitness program that includes sensible diet and lots of exercise.

On the other hand, we believe that achieving fitness success is well within everyone's reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.

THE FIVE STEPS TO FITNESS SUCCESS

1. Make Changes TODAY!

2. Decide & Commit

3. Define Goals

4. Design Your Road Map

5. Feel Good!

Step 1: Make Changes TODAY!

Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!

There are specific, immediate changes you can make that will deliver meaningful results:

MOVE!

It sounds obvious, but it's truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!

DRINK WATER

You'll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. It's a good practice to drink a glass ½ hour before and after meals. Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.

EAT LESS, MORE OFTEN

Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which we've become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. It's surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.

KEEP TRACK OF WHAT YOU EAT

Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what you've eaten so far that day will help you make intelligent menu choices.

STRETCH

Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.

Once you've made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!

Remember:

It's not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.

Step 2: Decide to Take Better Care of Yourself

You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?

But what does that mean?

Ask virtually anyone what it means to "take better care of yourself", and undoubtedly you'll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. We've all seen the reports on TV, in magazines, on the internet: it's an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.

So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?

The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.

You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:

"I don't have enough time". (probably the number 1 excuse)

"I won't feel comfortable working out with a bunch of "hard-bodies".

"It's too expensive".

Let's BUST these mythical excuses right now!

"I don't have enough time".
There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. It's hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.

"I won't feel comfortable working out with a bunch of "hard-bodies".
This is an easy one. If you're not comfortable working out in any particular health club, THEN DON'T! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".

"It's too expensive".
The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!

Consider the following:

a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?

b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. That's something like $3 per workout, or what most people spend on coffee every day.

c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!

Now it's just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.

Remember:

We're using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. We're talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!

Step 3: Define Your Fitness Goals

Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, it's bench-pressing 400 lbs. or running a marathon. It doesn't matter.

Define what you want out of a fitness program.

It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.

Make sure your goals are realistic, but don't be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!

So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.

Hard vs. Soft goals:
It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible.
"Soft" goals on the other hand are more vague and general.

For example...

Soft Goal:
I want to get in shape. (how will you measure your success? What does "in shape" mean?)

Measurable, Specific Goal:
By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.

Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.

Step 4: Lay Out Your Road Map

You've decided to make a real commitment to take action, and to start taking better care of yourself. AND you've taken the next important step by defining your fitness goals.

For many people, those first steps are the most difficult. It's important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!

But once you've completed these crucial steps, you are ready to develop your road map.

Your fitness road map must answer the BIG THREE questions:

What is my goal (where am I going?)

What is my plan (how do I get there?)

How to I track progress (how do I tell where am I now?)

It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals.
The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:

workout frequency (e.g. 4 times per week)

approximate mix of flexibility, strength and cardio training (based on goals)

actual exercise programs (*)

check points (e.g. weigh-ins every 3 weeks)

The more specific you are in this planning phase, the BETTER your chances for success!

(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether it's from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.

Also consider whether you'd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!

Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.

Remember: You should consult your physician before beginning an exercise regimen.

Step 5: Feel Good!

Fitness is, above all, about FEELING GOOD!

Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.

Nothing is more motivating than knowing that you've defined a goal, have an action plan, and are WORKING YOUR PLAN. While you're working your plan, always remember to:

Enjoy the ride

Track progress

Set challenging new goals for yourself.

That last point is important: you're not "done" when your reach your goals. Fitness is not a destination, it's a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!

You'll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, you'll be glad you did. Enjoying the ride is the biggest key to success in fitness.

Remember:
It's also important to mix in some patience with your enthusiasm. You might miss a workout or two, or get side-tracked for a week. This happens to even the most dedicated fitness devotees. If and when you slip, or your progress slows, it's important to remember how much long-term benefit you will get from your fitness program. And even after a "slip up", nothing feels better than getting right back on track.

Recap

By following the FIVE STEPS TO FITNESS SUCCESS, you can realize IMMEDIATE improvements in your overall fitness jump-start your journey toward your fitness goals ENJOY getting the most out of your fitness program

Remember:

The FIVE STEPS TO FITNESS SUCCESS
1) Make Changes TODAY!
2) Decide & Commit
3) Define Goals
4) Design Your Road Map
5) Feel Good!

Pete Bellisano is a certified personal trainer and owner of Peak Performance Fitness in Berkeley Heights NJ. Peak clients are achieving outstanding results losing weight and improving overall fitness, through our unique approach to Fitness For Real People. Visit our site to see what our clients have to say about their success, and to pick up your free fitness info. http://www.peakperformancenj.com

What Are Fitness Programs and How Can They Help Improve Your Health?

Being physically fit is crucial to staying alert both mentally and physically. Being fit enables you to keep certain diseases at bay.

Fitness Programs

Fitness programs are the schedules that are set which would allow an individual to infuse exercise into his daily routine. There are various reasons for the creation of a fitness program and the most common are: to lose weight, to gain strength, to lose body fat, for therapy, or simply to stay fit.

Anyone who want to be more fit and stronger should have fitness training. There are different types of fitness training programs and they are:

• Cardiovascular training more often referred to as cardio workouts
• Strength training
• Weight management
• Muscle definition fitness programs
• Flexibility training
• Pre and Post-natal training programs
• Injury recovery programs
• and Nutrition

All these can be incorporated on a single fitness program that would result into healthier body, improved coordination and strength and resistance to illnesses. Fitness training also increases metabolism, flexibility and improves muscle tone, etc.

Sports-Based Training Programs

There are some types of fitness training programs that are incorporated in sports. Here are some examples: rugby fitness training, football fitness training, soccer fitness training, swimming, golf fitness programs, basketball trainings, boxing fitness trainings and many more. There are also special programs that are made especially for kids.

Fitness Training Centres

A fitness trainer is an individual who has been tasked to design the right type of fitness program. He should be able to cover all aspects of training such as aerobic and anaerobic endurance, strength, flexibility, speed and also agility. Most of these fitness trainers are based on fitness training centres and you can get in touch with them by enrolling in these gyms.

Nowadays, many fitness training centres also have sophisticated exercise equipments to suit all the fitness needs of their customers. They also have medical specialists and therapists who can discuss your fitness program and why it is the best type of program that will address your fitness needs. These fitness gyms can also customize your workout routines and nutrition plan.

All on Your Own

If you are the type who would rather work it all out on your own, there are ways to lose unwanted weight without having to deal with a fitness trainer. Here are some tips:

• You can choose to purchase exercise equipments and have them installed in your home. This means that you could exercise in the privacy of your own living room and at any time you want.

• You can choose to buy some exercise videos that you can play over and over again. The latest craze such as Pilates, Tae Bo, kickboxing, and many more can be bought in video formats and you can do all the kicking, punching and crunching inside your own room. If you aren't into videos, you can also purchase books and manuals on fitness programs.

Whether you choose to have a personal trainer, to work out in fitness gyms, or to just stay at home and sweat it out in the privacy of your home, the goals are all the same-and that is to achieve a leaner and healthier you.

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Lose the Baby Weight - Get Fit - And Look Like a Fitness Model!

Remember those years in High school? You were a senior, had all kinds of friends, were popular, and had a body that just wouldn't stop. The guys couldn't get enough of you because you were hot. Then something happened, you fell in love, you graduated, got a job, got married and had a family. You had a dream once that you wanted to look like a fitness model, but now you just want to get fit and lose the baby weight.

You see a person in the mirror that doesn't resemble the girl you knew in High school. That one had energy, life, and was fun to be around. The girl you see now looks tired, stressed out and over weight.

All women gain weight when they are pregnant. The key is to be able to keep that weight gain to a manageable limit so that you can lose it after having your baby.

Okay so how do you lose the baby weight, get fit and accomplish your dream of looking like a fitness model that you had in High school?

You get busy and do some research and find a proper program especially designed just for what you are looking for. You now have a baby so you would be wise to do things together that would be beneficial to both of you.

You could put the baby in a holder that you wear like a backpack and go for a hike. This would surely help you with gaining strength in your legs and also good for your endurance and stamina. Take your husband along and make it a family outing. You will certainly begin to lose the baby weight and at the same time get fit.

There are other things you can do with your baby like going to a mother-tot swim class at your local YMCA. Swimming is a great exercise for your overall health and your baby will love it as well. You will be on your way to looking like a fitness model and having fun doing it.

Just going out at random for family or mother child outings or walks, is not enough of a complete program that you really need to meet your goals of losing the baby weight and getting fit.

You will need to combine a total body workout with exercises geared to regaining energy, self esteem, strength, muscle tone and a positive attitude. Your mental outlook is very important if you want to maintain a strict regime to meet all of your goals.

If you want to look like a fitness model you will need to work out at least 3 times a week. You can probably do this right in your home on a schedule that suits your needs. You will need some equipment like an exercise mat, a workout bench and maybe some dumbbells.

You don't have to spend a lot of money here to get the job done. Combine these workouts with a proper healthy diet and not only will you get fit but you will lose the baby weight fast as well.

Supplements are helpful to. You will need some guidance from a professional as to what to take and how often and in what quantities. Supplements are widely used by both men and women to lose weight, get fit and achieve that powerful toned sleek muscular look so many want these days.

Don't get carried away with supplements as they can be a distraction and counted on to do all the work for you. They are not meant to do all the work. You must do your part faithfully to reach the goals you desire.

There are tons of supplement out there but not all are good. There are watershed pills, energy drinks, protein shakes and even those controversial fat burners. So you will need to make sure you are taking the correct supplements you need to lose the baby weight, get fit and look like a fitness model.

Remember not just one aspect of your exercise program will give you the required results.

You need a combination of all the ingredients of exercise, diet and supplements to reach your desired goals. Advice and coaching from a certified professional fitness instructor and or your family doctor would be the ideal situation for guidance and encouragement in your quest to lose the baby weight, get fit, and look like a fitness model.

If you are interested in losing the baby weight, getting fit and looking like a fitness model you should start immediately. For more information you can pick up a free report called "Bikini Body Workout" along with a free newsletter with tips on improving your metabolism, gaining muscle and achieving success. Just click here for your free report http://www.loseweightgetfitforcouples.com

10 Tips For Getting Fit Over 40

Exercise science has proven that anyone can become fit and healthy at any age and that it's never too late to start. Here are 10 tips that will help you get fit over 40.

1. Check with your doctor. If you have any existing health conditions or you've been inactive for a long time, you need to get medical clearance before you start to exercise.

2. Evaluate your current fitness level. In order to develop an effective over 40 fitness program, you need to know what your current fitness level is. Cardiovascular fitness, muscular strength and endurance, flexibility, and body composition are all factors that need to be evaluated. Having a personal trainer evaluate your current fitness level is a good idea, even if you don't plan on working with a personal trainer on an ongoing basis.

3. Define your goals. What goals do you want to achieve? Do you want to lose 20 pounds of fat? Do you want to run a 10K race? Goal setting has to be a part of any over 40 fitness program.

4. Be consistent. Once you start an over 40 fitness program you have to follow it on a consistent basis if you want to derive any permanent benefits from it.

5. Warm up before exercising. A warm up should be a part of everyone's exercise program regardless of their age, but it's especially important for older exercisers who might be more susceptible to injuries. Warming up will stimulate blood flow to your muscles, increase your joint flexibility and range of motion, and get you mentally prepared for your workout. Do several minutes of easy aerobic exercise prior to more intense aerobic exercise. Do one or two light sets of each weight lifting exercise before using heavier weights.

6. Stretch after exercising. Stretching and warming up are not the same. Warming up should be done before exercise, stretching should be done after exercise. Stretching is especially important for older exercisers who may have lost some flexibility over the years.

7. Emphasize form and technique when lifting weights. You want to challenge yourself when lifting weights, but not at the expense of good form and technique. The over 40 exerciser needs to be especially careful to use good form and technique in order to avoid injury. Use muscle power, not momentum, when lifting weights. Don't heave, swing, or bounce the weights. Lift and lower the weights in a steady and controlled manner. Concentrate on feeling the muscle you're working (this is called the mind-muscle connection).

8. Give yourself enough recovery time after exercising. As you age, you need more recovery time after exercising, especially after weight lifting. Give your body the time it needs to rest and recover and it will get stronger and healthier.

9. Start slowly and build up gradually. Don't push yourself too hard too fast. Slowly and gradually progress from your existing fitness level.

10. Enjoy yourself. A fitness program has to be enjoyable if it's going to become a regular part of your life. When you first start a fitness program, especially when you're older, you may think it's a chore. But the more you keep at it, the more enjoyable it will become. You might just find that your fitness program becomes a positive addiction.

Jim Plummer has been a health and fitness enthusiast for over 20 years. His website, http://www.functional-fitness-facts.com, contains plenty of information, advice, and resources that will help anyone become more fit and healthy. Read his review of the best selling book Fit Over 40