Archive for the 'Fitness & Nutrition' Category

By Petra Kolber (Health and Fitness Guru for Real People)

You deserve a rich life that is lived to its highest potential. You deserve a body that is strong and vibrant and fueled by delicious and nutritious foods.  And, now is the perfect time to own what is rightfully yours by taking control of your health and well-being. The time to crack out of your shell and move is now!

On February 9th, 2010, Michelle Obama launched the “Let’s Move” campaign with the goal of ending the crisis of childhood obesity. As you well know, obesity is not only a childhood issue but it’s a family issue afflicting roughly 34% of U.S adults (almost 73 million people).

When it comes to creating a strong and healthy body, it is best to have a balance of good nutrition and exercise. In order to add life to your years, as well as years to your life, you’ll need a body that can move with ease and shine long into your golden years.

Sometimes the biggest hurdle to taking the first step toward success is knowing where to start. A simple prescription for heart and bone health can be found in Dr. Oz’s Anti-Aging Checklist. At a minimum, you should raise your heart rate for at least 30 minutes, 3 times  each week with aerobic exercise and strength train for at least 30 minutes a week. The best start is a combination of good snacks, like walnuts, and exercise. They go hand in hand when it comes to building a strong and vital body and have been shown to be effective ways to improve heart health and, as we get older, assist in maintaining bone density.

Why is it, however, that while we may know we should eat sensibly and move more to stay young at heart, we don’t get the prescribed amount of exercise, even when we know that by not exercising it could mean a shorter and less quality filled life?

To feel the benefits of exercise requires effort. Just like it takes a little effort to get to the tasty and healthy walnut that’s tucked securely in its shell, it can take a little effort to get up and moving.  However, with exercise, as with walnuts, the sweet stuff lies inside. The  fitness industry can come up with new ways to workout, monitor your progress and hopefully inspire you to challenge yourself, but the place where real change begins is from within. Only you really know what you need to be motivated and inspired to live your best life.

If what you’ve been doing has not been working, then it’s time to crack it open and kick it up notch.  Decide, today, that no longer is it an option to not exercise. For the sake of your health and the health of your children, the time to move is now.

Are you ready to break out of your shell and into your best life, for your whole life?

Yes? Fantastic! Then let’s get going. Here are some tips to help get you started:

Every Journey begins With a Single Step

Often times, the first step can be the hardest. Shift your focus onto all the wonderful things that will happen by adding exercise into your life, versus the negative thoughts that the word exercise may conjure up.

Time is on Your Side

Oftentimes we use lack of time as an excuse for not working out. For improved health just 10 minutes of cardio exercise 3 times per day can give you many wonderful health benefits.

Do What You Love, Love What You Do

If you love to dance sign up for dance classes. If you love to swim join a swim club. If you are a team player sign up for group  activities. Working out does not have to be in a gym or happen on a treadmill. In addition, mix it up. Doing the same thing day after day just increases the risk of getting bored. Variety will also keep your body guessing and the results coming.

Schedule, Commit and Don’t Cancel

Write down your workout time in your daily schedule. Treat this time as you would an important meeting. Taking care of your health is one of THE best things you can do for you and your loved ones. In addition, try and work out first thing in the morning. This will prevent you from getting caught up and off track because of a  busy day. Set the alarm clock 30 minutes earlier and just remember how great you will feel the rest of your day.

Make It a Family Affair

Get the family to join in. Make it a family affair a couple of days a week. Take your pet for a walk or play a game of Frisbee in the park.

Set Realistic Goals

Set yourself up for success by keeping your goals realistic and attainable.  Make two sets of goals one shorter term and one longer term. Reevaluate your goals often and don’t forget to make new ones, once you have reached your current goal. Write your goals down and place them in a place where you will see them everyday.

Chart Your Progress

One way that is proven to keep you motivated and on track is to write down and chart your progress. Many times we forget where we started and just how far we have come along the path of leading a healthier lifestyle.

Celebrate Your Success!

Celebrate your accomplishments and take time to reward yourself for all of your hard work. A massage, a manicure and pedicure, a new workout CD are all great ways to reward yourself.

Do the best you can whenever you can!

About Petra

Petra is a highly respected and well-known fitness, health and wellness expert and motivational speaker. She is certified by The American College of Sports Medicine, The American Council on Exercise, The Aerobics and Fitness Association of America and is a 200 hour Registered Yoga Teacher. Her mission is to help individuals get moving and incorporate daily exercise into their lives in an easy and realistic fashion.

Petra brings her own life experience to everything she does. Diagnosed with Hodgkin’s Lymphoma in 1999, Petra was in remission after 8 months of intensive chemotherapy and radiation. Ten years later she is cancer free. She uses her experience as a cancer survivor to help motivate others who may be dealing with adversity. Petra’s approach is one of compassion sprinkled with humor.

Petra has received many accolades for her work within the fitness field, including being named the 2003 and 2004 East Coast Alliance Best Female Presenter of the Year, 2001 IDEA Instructor of The Year, 2000 Canadian Fitness Professionals International Presenter of the Year and in 1999 Petra was named Fitness Crusader of the year by Health Magazine for her work within the heath and wellness industry.