Here are some ideas that can help to change your attitude about exercise:

* Find an Exercise You Enjoy Doing – If you don’t like jogging, running or lifting weights, look for something else. There are plenty of exercise opportunities out there. Enjoy working in a group? You can take yoga, mat Pilates or Spinning classes and add some socializing to your workout! Need special attention? Personal trainers are much more affordable than you might think – and here’s a hint, members at The Fitness Clinic get a free personal trainer evaluation and check-up included with the cost of membership! Rollerblading, swimming, hiking and even dancing are just some of the other ways that you can add exercise to your daily routine. Just make sure you pick something you really enjoy doing!

* Schedule Your Workout – Some of us will only do something if its written in our datebooks or logged into our Blackberry scheduler. However you keep your appointments, make sure to make an appointment for fitness each and every week to keep yourself on track.

* Workout in the A.M. – Some people really thrive on doing their workouts in the morning. They claim that it helps them to become more energized and prepared to “take on the day” if they workout for 30-minutes before going to work, running errands or doing housework. Statistics back this claim up – they show that more people are likely to stick with a fitness program if they exercise first thing each morning. You are much less likely to make excuses NOT to workout if you do it early before you are worn out by your hectic day.

* Set Realistic Goals – Some people shoot for the moon in their fitness goals. “I want to run a marathon next month!” or “I want to lose 50 pounds in 6 months!” just aren’t realistic for someone who could be described as a couch potato, leads a sedentary lifestyle or is seriously overweight. Start with little goals – especially if exercise is new to you. Start walking for 10 minutes each day and stick with it. Move up your exercise time by 10-minute increments and then raise the bar. If you lose 20 pounds in the first month, shoot for another 5-10 pounds the next. Remember, the biggest results are usually seen in the first 30-days. It took you a long time to gain that weight and get out of shape, you won’t lose it or be ready to win a Marathon in just a few short weeks.

* The Buddy System – Working out with a friend or spouse can be very rewarding. Having someone to keep you on track, motivate you and hold you accountable for your “exercise appointments” is priceless!

* Create a Rewards Program – Who doesn’t love to get rewarded? As you set your goals it can help to create rewards for specific milestones. Say you stick with your fitness routine for 30-days – reward yourself with a new outfit, CD or evening out with friends. Let’s say you hit your weight-loss goal of 20 pounds… reward yourself with a new hair-cut or some other type of makeover that will help show off your hard work! Whatever appeals to you or will get you motivated – from trips, entertainment events, etc. – use it to keep you motivated as you achieve your fitness goals!

* Keep Track of Your Progress – Get a notebook and write down your starting weight and goals. It is also a good idea to write down your pants or dress size and even consider taking your overall physical measurements to see how far you’ve come. This will help you track changes that the scale just won’t be able to show you as you lose fat pounds and gain muscle. A good rule of thumb is to track your weight, body measurements, clothing size and BMI as well as how long you were able to exercise on Day 1. Check your results again every month to see how you’ve progressed!

Disclaimer: You should never start any new type of physical activity or workout program without first consulting with your physician. The best way to find out what type of fitness training will work best for you is to make an appointment for a complimentary consultation. You will meet with an experienced health and fitness professional (not a salesperson) to discuss your medical history, exercise history, dietary habits and specifically what you would like to see happen as a result of a fitness program. We can then recommend the appropriate services and level of supervision that will be best for you. Call us today at 954-419-4969 for a FREE consultation.

The second type of workout plan that we are going to talk about is the “long haul” fitness workout. This type of workout focuses more on long-term fitness goals rather than quick results and is the best method by far for those who want to make changes that will result in a healthier lifestyle. Ironically, much like the “action” workout that we talked about previously, this program also focuses on a plan that includes aerobics/cardio, strength training and improving balance/flexibility.

MOTIVATION – The biggest obstacle in long haul fitness training is to stay motivated and engaged in the idea of everyday fitness and training. Here are some tips that will help you to stay motivated:

• Distract Yourself! Use a TV to watch sporting events, television shows or movies and try a CD player or iPod to listen to your favorite tunes while you workout. If you can maintain a consistent walking, running or cycling intensity while distracting your mind from what your body is doing, you will see good results. Just don’t get so distracted that you stop moving and hinder your workout.
• Focus on What You are Doing! Quite the opposite of “distraction,” sometimes focusing on each muscle, visualizing it as you work it in your routine can help you to block out the negative thoughts that hinder motivation and can keep you relaxed and focused on what you are doing.

BETTER RESULTS – Everyone is different so this is one of those cases where “your mileage may vary”.

• Workout in the A.M…. if you are the type of person that finds “excuses” not to workout after work or at the end of the day.
• Workout in the Afternoon…. use the benefits of an increased body core temperature to help burn more fat and build more muscle.
• Get a personal trainer… if you are the type of person who needs motivation, encouragement and professional analysis. (Personal trainer evaluations and check-ups are included with Fitness Clinic memberships!)
• Workout with a friend… to make exercise more social – and more fun!

TRACK YOUR RESULTS – Because you are working toward the long haul in this workout, write down your beginning numbers such as weight, measurements, BMI, heart rate and pants or dress size. Then, do a self check-up on a monthly basis, keeping a record of your improvements. Don’t do this daily or even weekly. When you are looking at the big picture it is important not to focus on your results too closely or too frequently.

Disclaimer: You should never start any new type of physical activity or workout program without first consulting with your physician. The best way to find out what type of fitness training will work best for you is to make an appointment for a complimentary consultation. You will meet with an experienced health and fitness professional (not a salesperson) to discuss your medical history, exercise history, dietary habits and specifically what you would like to see happen as a result of a fitness program. We can then recommend the appropriate services and level of supervision that will be best for you. Call us today at 954-419-4969 for a FREE consultation.

The first plan we are going to talk about is known as the “action” plan. It is an aggressive fitness plan that focuses on strength training, aerobics/cardio and balance/flexibility training. This type of program can work with people of all ages and fitness levels, however it should be modified and started at a level that is appropriate to your starting ability and endurance levels.

WALKING – No matter how you slice it, walking or running is one of the best ways to burn calories and keep your heart in good, healthy shape. Just a couple of 10-30 minute sessions of walking or running will help you build a core level of fitness no matter how out of shape or out of practice you are.

• A great way to chart your walking workout is to use a pedometer. Setting your goals at a 10-minute, 20-minute or 30-minute walk or run is a smart way to get started. However, knowing how far you’ve walked or run will help you to chart your progress as you improve your ability and increase the amount of ground you can cover in a set workout period.
• Another helpful tool to invest in is a heart rate monitor. This will help you to track the intensity of your workout, which can help you to improve the efficiency of the exercise you do each day. If you are out of shape a heart rate monitor is highly recommended. Knowing how hard your heart is working will help you to adjust your workout based upon the heat index outdoors or other outside factors.

STRENGTH-TRAINING – Building muscle is an essential part of any solid fitness routine. Did you know that muscle helps you to burn fat and build strong bones? Aerobic activity helps to increase your body’s metabolical rate, which drops significantly once you stop exercising. However, the more muscle density you have, the longer your metabolic rate will stay elevated. What this means is that your body will burn more calories even when you are not exercising if you can increase your muscle mass.

• Body weight exercises such as sit-ups or push-ups do qualify as strength-training, so if you don’t always have access to weights or weight-training equipment you can do these exercises at home or on vacation. However, these exercises can be difficult for some people due to age, level of fitness or injuries, such as bad knees or a bad back.
• Resistance tubes and bands are an excellent tool to use that will give you the benefits of strength-training without putting a strain on your back or knees.
• You don’t have to use a full weight bench and huge weights – even handheld weights can give you positive results – as long as you know what you are doing. Talk with the professionals at The Fitness Clinic to find out how to use weights properly to avoid injuries and increase results.

BALANCE/FLEXIBILITY – A great way to improve your balance and flexibility is to take advantage of one of our group exercise classes such as yoga (Tuesdays and Thursdays at 9am) or mat Pilates (Wednesdays and Sundays). These classes will help you to learn the proper ways to move, strengthen and balance your body, which will help you in the other types of exercise you want to add to your workout routine. There are many benefits to both yoga and mat Pilates – please see our article archive here in the Education Center for more information.

Start your new workout routine by defining your goals. Decide if you want to sculpt lean muscle or burn fat. Whatever your desired result, you need to find the proper fitness plan to help you reach your goals. For best results, make sure you choose a plan that will work each major muscle group for a more balanced, overall fit body. Adjust your goals as you reach each milestone throughout your progress.

Here are some tips to help you avoid procrastination. Within them you will find the keys to get yourself motivated to make change – and stay motivated throughout the process until you reach your goals!

• Identify what makes you uncomfortable about making change or starting something new. Write down all the reasons on paper – writing it down does make a difference!
• Think about the obstacles that you tend to put in front of yourself to prevent you from making progress in your life. (i.e. work, kids, finances, weather, etc.)
• If you have “good” reasons for putting something off, such as needing more money, more time, more education/knowledge, etc. – what can you do to get those things? Make a plan!
• If you feel your body physically resisting against you causing you to imagine disasterous results, push yourself to take one more step… and then another… and another… to overcome your irrational fears.
• Can’t commit to doing it all at once? 30-minutes of exercise is recommended but you can’t spare a half hour – do 3 10-minute sessions instead and see where it takes you!
• Having someone there to cheer you on and motivate you can be very helpful. Join The Fitness Clinic with a friend or take advantage of our personal trainer program!
• Even a mouse likes to get some cheese at the end of the maze! Find something to reward yourself with – a new outfit, weekend mini-vacation or movie night with friends – whatever motivates you!

You know “you” better than anyone else. When you are able to be honest with yourself and write down your goals, your fears and your concerns, and can also identify the stumbling blocks that you know you put before yourself when a task is at hand, you are well on your way to getting your procrastination under control. Follow The Fitness Clinic on Twitter and get our daily motivational quotes, tips and fitness ideas! Stay encouraged, believe that you can do it and there’s nothing you won’t be able to accomplish!

Those tiny little changes really do add up. Just by making a few basic alterations to the 4 main areas that affect your life most – your diet, ability to handle stress, quality of sleep and daily physical activity – and you will begin a journey that could ultimately improve and increase your life.

Here are some examples of tiny changes that yield big results:

* An afternoon nap on the couch is a great sleep boost, especially if you aren’t getting enough quality sleep at night.
* Just 30-minutes of walking each day can prevent weight gain and assist in moderate weight loss.
* If you can’t spare 30 whole minutes at a time, try doing 3 brisk 10-minute walks – research has shown it is just as effective in helping to reduce heart disease risk factors and weight gain.
* Cut out little things – switch out a piece of fruit for a candy bar, reduce sugar and fat intake – all will help to improve blood pressure, blood sugar and reduce cholesterol.
* Eliminating bad habits – eating, sleeping, stress and activity – can help to improve other habits within your daily life as well, giving you more control in areas you might not expect.
* Avoid weight loss and dietary gimmicks – eat whole, natural, basic foods, drink plenty of water and find an exercise regimen that’s right for you, your body and your lifestyle.
* Start each dinner with a fresh, green salad and choose lighter salad dressings and toppings to help fill you up, without filling you out with fats and bad carbs.
* When picking up around the house do a squat everytime you have to bend over, which will help you to build strength in your leg muscles.
* Reduce stress by focusing on the positives in your relationships – hug your partner each day before heading off to work – it really can do miracles for depression and anxiety.
* Practice deep breathing exercises daily – breathing deeply while focusing your attention on your breaths for about 3-5 minutes.
* To improve sleep, sprinkle fresh sheets and pillowcases with a bit of lavender water, which promotes an increase in relaxation.
* Walnuts are a natural sleep inducer – they give your body a boost of fiber, fatty acids and tryptophan.

Just put one foot in front of the other and pretty soon all those little baby steps will lead you to healthier living. Contact the Fitness Clinic in Fort Lauderdale, Florida for information on our fitness center, which includes personal training sessions, personal physical fitness consultations and group exercise classes such as mat Pilates, yoga, indoor cycling and more! Visit www.fitclinic.com for details and contact information.

According to a lead researcher at the U.S. Center for Disease Control (CDC), Edward W. Gregg PhD says that people can “still reap the rewards” even if they “start exercising later in life.” The study tracked nearly 10,000 subjects over a period of 12 years beginning when they were 66 years or older, and discovered that even those who just started walking a mile each day after doing nothing (or next to nothing) for several years, reduced their risk of death from all causes and from developing cancer in HALF! Heart disease risks decreased by over a third and halfway through the study it was determined that they enjoyed as much health protection from disease development as others who were physically active before the study began.

That’s great news for couch potatoes who want to improve their health, reduce their risks of premature death or disease development – and just start living a healthier life in-general! So if the only workout you engage in on a regular basis involves picking up and clicking the television remote control – here are some tips that will help you to get started on your NEW healthy life without risking injury to your sedentary body.

* Get a Check-up – You will generally see the disclaimer “check with your doctor before beginning an exercise program” and this is crucial for folks who have been inactive due to health problems or for people over the age of 55. Your doctor should check your heart, lungs and other medical conditions as well as risk factors established by the medications that you are taking. Tell him what type of exercise you want to start doing and ask for suggestions based on your condition and lifestyle.

* Start Slow - Even if your doctor tells you that you are “fit as a fiddle,” make sure to start off slow to avoid muscle pain and fatigue. While most doctors and fitness experts recommend 30-minutes of exercise each day, that is an optimum level – not a starting level. Start out with a walk around the block, ease up to two blocks and then progress to your 30-minutes of walking each day as you become comfortable with each new level of activity.

* Partner Up – Get a friend, spouse or family member to workout with you. Not only is there “safety in numbers” should you have difficulty on a long walk, but you are also much more likely to stick with it if you have a motivational partner. Holding each other accountable with your buddy system – and having someone there to enjoy the walk with – can be a great push to do more when you are ready.

* Have Fun – Pick an activity that you enjoy whether it be walking, swimming or bicycle riding. Don’t choose something you don’t enjoy just because you think you “should” do it. Exercise is hard enough – and we make enough excuses not to do it – it should at least be fun!

According to a research study conducted at the University of Alberta in Canada, the subjects were much more successful at their fitness goals when they made exercise a “non-negotiable” part of their day and learned to ignore all that negative chatter from their brains. Our brains are pretty complex – and they are good at talking us out of things we should do for our bodies and ourselves. A wide range of excuses were heard by the researchers covering everything from bad weather to tired feet, pressures at work and everything in between.

Those who “just did it” and didn’t give their brains time to make excuses still had all the same stress factors that the excuse-makers had in their lives, but they just worked out anyway and forced themselves to not think about it. Not thinking about it also includes what are known as “mental pep talks” – they just didn’t allow it to cross their minds either positively or negatively – they just “did it” every day. In the study results the researchers determined that even “active people” had the ability to talk themselves or allow others to talk them out of their planned regular physical activity. This is important to understand as physical inactivity has been linked to many diseases and chronic conditions such as obesity, diabetes and heart disease.

In fact, very few Americans exercise on a regular basis. According to a report published by the Center for Disease Control (CDC), Americans used to spend more time being physically active in their leisure time back in 1989 (32%), however this figure began to decline in 1996 by approximately 1% each year, down to a low of 25% in 2002. New figures show that people between the ages of 40-55 are beginning to see the importance of physical activity, with motivation to exercise more frequently increasing in this age range. It is important for people to know that it’s never to late to get started on a physical fitness routine.

For more on improving your level of physical fitness at any age, visit http://www.fitclinic.com or contact our staff in Fort Lauderdale, Florida for a free consultation!

Here are some of the most common signs that your body is overheating:

* Dizziness or fainting
* A drop in blood pressure
* Headache or weakness
* An increase in respiration and heart rate
* Feeling extremely hot and then sometimes feeling chilled immediately afterward
* Flushed skin – particularly the cheeks

You can prevent overheating by following these simple rules:

* Always wear clothes that are loose-fitting to allow for air to hit the surface of your skin.
* Always wear clothing that is made of a special “wicking” fabric that will help your sweat to evaporate more quickly.
* Always stay well-hydrated – drinking approximately 7-10 ounces every 15-20 minutes of exercise.

Many people underestimate the power of drinking water and staying hydrated. You should bring water if you will be working out for 15 minutes or longer, and double the amount that you bring if it is very hot or very humid. In addition to water, a sports drink that contains electrolytes should be used if you are working out longer than an hour as a means of replacing fluids that can be lost through sweat during exercise.

Researchers measured the amount of load placed on knees following weight loss and determined that a 4-pound reduction of knee pressure was experienced for every 1 pound of weight lost. The amount of pressure experienced is compounded by normal every day activities such as walking. So for every step taken, the amount of pressure begins to add up. For example, someone who loses 10 pounds of body weight would reduce the amount of stress/load per mile walked by 48,000 pounds – an amazing discovery!

While none of the studies showed improvement in osteoarthritis or changes in disease progression, the 4-pound pressure change for every 1 pound lost is promising as a potential treatment for those who suffer from this condition, as well as other knee-related diseases, conditions and injuries. The weight loss experienced by participants in this study was accomplished through a combination of mild-to-moderate exercise and diet change.

Indoor Cycling/Spinning
While indoor cycling or spinning is very similar to outdoor bicycling, the type of clothing that you’ll want to wear indoors as opposed to outdoors will vary widely. Just about any type of comfortable clothing that won’t get hung up in the gears of the bicycle will do, however some riders prefer to use a cooling type of material that will wick away sweat from their bodies when they are working out – even indoors. The material that is responsible for wicking away sweat is known as polypropylene and you can find it just about anywhere. Bike racers wear those tight-fitting jerseys and bike shorts as a means of becoming more aerodynamic, however you won’t necessarily need to worry about the wind factor when riding indoors.

Bike pants can still be used indoors, particularly if you are engaging in high-intensity workouts and training. These pants – or shorts – come with a special padding built-in to the seat to aid in comfort during long bike rides or intense workouts. If you are just starting out you won’t need to get something this highly designed, but if you start feeling that seat during your workout, they can be a great relief. It is important to note, however, that any new workout takes some getting used to, so if your rear is a bit sore after your first couple of workouts you may not need to invest in padded bike pants. Just give yourself some time to get used to the new routine and then take it from there.

Yoga
Watch any yoga class or workout tape and you will see that there are many different style choices available for yoga. The key here is to find clothing that won’t restrict your movement. Some people prefer to wear shorts, others prefer leggings or specifically-designed yoga pants. T-shirts and tank tops are good choices for up top – you don’t need to invest a lot of money into yoga clothing – just find what works for you. Think about all the movements you will be doing – the twisting, bending and occasionally upside-down positions – just make sure your clothing won’t cause embarrassment during these maneuvers! During your class you will want to be barefoot for a number of reasons, however some people like to bring comfortable socks for the cool down period at the end if they are prone to cold feet.

Mat Pilates
Clothing needs in mat Pilates will be somewhat similar to what is required in yoga classes – the key is to find clothing that is comfortable to wear during the various positions, stretches and movements. However, tighter-fitting clothing is suggested in Pilates so that your instructor will be able to see the way you are moving your body, so baggy clothing is not suggested. Leotards, tights, sweatpants, shorts, t-shirts and tank tops are all just fine for this type of workout. Again, be aware of how these items will move as you move so you don’t reveal too much of your body in class. You can workout wearing socks or just go barefoot, so you won’t need special shoes. Be careful with jewelry that might interfere with your workout, such as bracelets or long necklaces.