At 6:15 a.m. this morning it was raining. It was chilly and dark and gloomy and the rhythmic sounds of the falling rain induced a type of hypnosis that caused me to stare at the window vacantly instead of getting out of bed, getting dressed and going to my exercise room to workout.  Now this is not the first time this has happened to me. Sometimes I open my eyes and cannot believe what a beautiful day it is. So beautiful, that I must lie in bed to enjoy the pure awesomeness of it. Other days it’s the softness of the bed or the coziness of the comforter or…

The fact is that on some days any old excuse will do, as long as the result is that I can remain in bed instead of working out.  Fortunately, on most days I successfully fight the urge to stay in bed and I actually use my exercise room 4 or 5 days on most weeks.  Although, it would definitely be more simple and incredibly more appealing to sleep in.  It is also more appealing to get a burger for lunch instead of making a salad; to eat cookies instead of a piece of fruit; to have dessert instead of skipping it because you know you are full and don’t need it anyway.

If you are out of shape and/or overweight and really want to lose weight, but just can’t seem to do it, the reason is simple.  It is just easier not to.  Now I know this is an oversimplification, but it’s true.  Here is the fact:  There is absolutely no exercise or fitness regime that will work for you if you don’t use it consistently over a long period of time.  Most of us are not trying to lose weight that we just gained in the past month.  We have gained weight slowly over the years for a variety of reasons, most of which have to do with poor diet choices and lack of enough exercise.  Interestingly enough, even though we know this, we expect to drop the pounds in a week, a month, or certainly in three or four months, right?  Even though it is possible to lose weight quickly through crash diets, pills or supplements, healthy, long-term, effective weight loss is best achieved through nutrition and exercise routines that are implemented as lifestyle changes, not quick fix programs.

Here’s a challenge: buy a treadmill, an elliptical or whatever type of aerobic equipment you prefer.  (Or join a gym) Now here’s the catch — actually use it.  Use it for 45 minutes a day four times a week, ensuring that you work up a good sweat during at least 30 minutes of your workout.  Add in some weight training twice a week as you progress. Change your diet to make more healthy choices (we all know what healthy choices are) — not just some times but most times, i.e. 6 out of 7 days a week – and don’t overstuff yourself when you eat.  Do this consistently not just for a month or two, but as a lifestyle commitment. You will lose weight.

And the next time it’s rainy, gloomy, chilly and dark outside when you awake at 6:15 a.m., just close your eyes and snooze for another 15 minutes. After all this hard work, I am sure you will deserve it.

As a life-long on again, off again wannabe fitness enthusiast, I have tried dozens of different exercise routines, equipment, gyms and classes. Over the years I have learned what we all know to be true: consistency is THE key to success. And for me the KEY to consistency is convenience and ease of use. Buying a home treadmill was the best decision I ever made. It provides both ease of use and the convenience needed to keep me consistent with my routine and finally get off of the off again, on again cycle of exercise.

I know what you are thinking. You have been down this road before. You see a great piece of equipment, buy it, get it delivered and set-up, and for a few days you are committed to making it work. After a few weeks, the novelty wears off and the equipment begins to collect dust in the corner under a pile of clothing.

Still, using a home treadmill is a great way to workout. It remains one of the most popular home exercise equipment to buy, because it is simple to use and provides a good cardiovascular workout. So it is an investment in your health that can be the key to achieving your fitness goals. Here are some easy tips to getting the best use from your home treadmill.

Do your research first

1) Consider your specific location and needs when comparison shopping. Do you have a large, dedicated exercise room with lots of space or will the treadmill live in the corner of your bedroom? Will you move and/or store it when not in use? Some treadmills fold and have wheels for ease of movement (Of course the heavier the equipment, the move cumbersome it will be to move regardless of wheels). There are lots of size options and many treadmills come with “space-saver” designs.

2) Will you walk, jog or run? Are you a tall person with a long stride? How much do you weigh?
This is important, the length of a treadmill bed and its maximum weight capacity vary. Standard sizes are 55 inches and 60 inches, but some come in shorter or longer lengths. Taller people with long strides and runners are typically more comfortable with longer treadmill belts.

3) What features do you want? What features will you actually use?

Today’s treadmills have an abundance of very cool features. The more features, typically the higher the price tag. If you are on a budget, consider what features you will actually use. If you know that you will walk at relatively low speeds and flat terrain, do you need an expensive incline trainer that goes up to 40%? Other things to consider:

Do you want a machine with lots of pre-programmed workouts for variety? If so, consider buying a treadmill that is iFit compatible.

What about a TV console, iPod connection or the ability to browse the web during your work out? These things will definitely increase the cost of your machine, but if it makes you use it more consistently, isn’t it worth it?

If you like to drink water during your workout, make sure there’s a water bottle holder included in the treadmill console. I made this mistake with my own machine. I always drink water during my workout and although I love my machine, it does not have a compartment deep enough to hold a water bottle.

Location Location Location

Although it may seem like a good idea to put your treadmill in the garage or the basement storage area where it cannot be seen and is out of the way, it probably is a bad idea. I fixed up my extra bedroom as an exercise room that, according to my father, makes you “want to work out.” Putting your equipment in a dark, dingy, cold (or hot), damp, unattractive space is a recipe for failure. Who would want to spend time there? Your workout area should be bright, well-lit, visually stimulating AND conveniently located. By locating my exercise room in my extra bedroom, I literally get out of bed in the morning, put on my athletic shoes and jump on the treadmill in my pajamas.

Prepare your space. Make it fun.

If you love music, have a great sound system available to listen to your favorite tunes or catch up on new music. If watching television is your preferred form of entertainment, have a TV large enough and well placed so that it will be easy to hear and enjoyable to watch. Do you like to read? Although difficult to do while jogging or running, it is certainly doable while walking. Even an attract view from a window can help lessen the boredom during your workout. Prepare your exercise space with the things you love and you will look forward to spending time there.

Create a Plan for Success

I don’t mean unrealistic expectations of quick weight loss and running marathons (although the latter is certainly an admirable goal), but how will you work out and when will you work out. Planning a specific time 3 or 4 times a week when you will use your equipment will help you stick to your goals. Are you a morning person? Plan to get up 30 or 45 minutes early and use the treadmill before jumping in the shower. Do you prefer to exercise in the evenings? Use the treadmill time to wind down from work and catch up on the local news before having dinner. Start slowly if needed and keep it simple. You can walk for 10, 15 or 20 minutes or jog for 5 or 10 minutes at first. If you wake up 15 minutes late and can’t workout for 30 minutes, then work out for 15 minutes. Don’t let excuses stop you from achieving your fitness goals. Consistency is the most important factor to success.

With just a little preparation, you can successfully maintain a home exercise routine and get the most of your treadmill or other home fitness equipment.

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There are several exercises that you can do to improve your abdominal muscles; however, they are not all created equal. Some of them work other areas of your body in addition to your abdominals, so if you are in search of the best exercises to strengthen your abdominal muscles, you’ll want to start by performing the following three. They are the best and most effective. They include the traditional crunch, the v-up, and leg lifts. In order for these exercises to be effective, they must be done properly. When combined with a healthy diet and cardio exercise, these abdominal exercises will tighten and define your abs resulting in that six-pack you have always wanted.  

In order to execute the traditional crunch, you must be lying on your back, arms at your sides, palms flat on the floor. Your legs can either be bent at the knees or lying flat on the floor. To start, pull your abdominal muscles toward your spine, exhale while simultaneously leaning forward, reaching with your arms until your shoulder blades are off the floor. Hold for a few seconds, lie back down without letting your head touch the floor and repeat for at least two to three sets with eight to ten reps in each set. T

he next exercise is the v-up. For this exercise, lie onto the floor in a supine position, arms reaching above your head and legs straight out. Again, pull your abdominal muscles toward your spine, exhale while bringing your arms and legs straight up. Make every attempt to touch your hands to your legs and hold for several seconds before releasing. Upon the release, lie back down with great control. Repeat this exercise for two to three sets with eight to ten reps in each set.

The last exercise is leg lifts. You must be lying on your back, arms at your sides, palms facing downward. The legs should be lying straight out onto the floor, knees should not be bent. Pull your abdominal muscles toward your spine and exhale while pulling your legs upward until your toes are pointing towards the ceiling and then lower with great control. Keep repeating until you are no longer comfortable, but attempt to complete at least two to three sets with eight to ten reps per set. These are the best exercises to strengthen the abdominal muscles.

There are several things to keep in mind while performing these exercises. The first is to breathe. It’s very important to make sure you are taking in enough oxygen during exercise. The second is to remember quality is better than quantity, so make sure you’re doing the exercise properly; and the third is to try not to tense up your facial muscles and to keep your shoulders flat while completing the exercise. 

In my home gym I also have the ab roller.  It is great for achieving good positioning for crunches and leg lifts.  You often see these at Bally’s, 24-hour Fitness or Gold’s Gym. It’s a great addition to any home gym. I highly recommend this one.  It’s the one I use. It’s reasonably priced and effective.  Ab Trainer Pro

One of the best ways to get started is to have a few sessions with a personal trainer to ensure that you are performing the exercises properly.  Here’s a link for a great discount at 24-hour Fitness Three 50-minute personal training sessions for $129.

In closing, these exercises are very functional and effective in developing the core and are among the best exercises to strengthen abdominal muscles.Make sure to try them and if you perform them diligently and with dedication, you will succeed.

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Breathing is something that is taken for granted.  Yet, it should be the most important thing on our gratitude list as well as our to-do list.  How will that read:  to do on Wednesday, 1. Breathe 2. Bake cookies 3. Walk the dog etc etc.  A bit odd to most but if a reminder is what we need, then so be it.  Stress is such a popular word.  Let’s flip that over and ask ourselves how to increase the peaceful easy feeling within.  In a word?  Breathe!  What is the main thing that tells you that you are alive?  Your breath.  What is the main way in which you oxygenate your body and its magnificent organs?  Your breath!  What is a quick way in which to calm yourself?  It’s in your breath!  So how do we capitalize on this valuable asset?  We breathe with feeling.  We breathe consciously.  Let me show you a simple technique.  It is called 5-8-8.  Breathe in for 5 counts, hold the breath in for 8 counts, breathe out for 8 counts.  Simple as that.  As with any muscle, you have to work it to develop it.  Practice makes perfect.  Initially you will find yourself counting fast!  But with time, this gets so addictive that you will find yourself foregoing other once attractive things like soap operas just to sit quietly and breathe deeply.  You will find your life takes on a new luster by making just this one change.  Can you believe that most people are breathing wrong?  Test yourself.  When you inhale, what happens to your stomach? It is supposed to puff out a bit, and collapse when you breathe out.  Breathe deeply at your times of supposedly “highest stress” and you will find that you soon drop that word from your vocabulary altogether as you only feel peace.  You are now the eye of any storm and your breath has carried you there.

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Royal Canadian Air Force Exercise Plans for Physical Fitness

revised 1962 edition of this classic fitness program for men (11 minutes daily)& women (12 minutes daily).

Check this out!  The CoreBody Reformer  combines 3 core-focused exercises in one – yoga for flexibility, dance for calorie-burn, pilates for muscle strength and tone.

There are many ways to improve your health and well being. Often even the smallest changes can have lasting benefits. Here are 10 small ideas you can use to begin to improve your health. They are divided into three major categories:
Nutrition
1) Drink plenty of water. Although, most physicians will tell you that drinking 8 glasses of water per day is not necessary to maintain optimal health. Still, your body needs water and it has many staying sufficiently hydrated has health benefits. The amount of water needed depends on the day’s heat and the amount of aerobic exercise attempted by the individual. Some medical conditions, such as a susceptibility to forming kidney stones in males, are reduced by an adequate water intake. Although flavored water and vitamin-enhanced water are available, there is nothing like plain old pure water. Water keeps you hydrated and has the added benefit of helping you feel full sooner during meals – meaning that you may eat less.
2) Maintain a balanced intake of protein, fat, and carbohydrates. Most Americans eat too many simple carbohydrates at the expense of adequate protein. Carbohydrates are an important part of your diet, but eating the right carbohydrates is key. According to the National Institutes of Health most people should get between 40% and 60% of total calories from carbohydrates, preferably from complex carbohydrates (starches) and natural sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber. Foods that are high in processed, refined simple sugars provide calories, but very little nutrition. It is wise to limit these sugars. So, in other words, eat more fruits and vegetables, whole-grain rice, breads and cereals, beans, lentils and dried peas. Eat/drink less processed sugar, candy, soda, white bread, etc.
3) Limit alcohol use. Some alcohol has been proven to have overall benefits to health. But, if you don’t drink, don’t start because of these findings, it’s not necessary. However, if you drink wine with the evening meal has been proven to have cardiovascular benefits. Moderation is key, as part of a healthy diet, the daily intake should be limited to the equivalent of one glass of wine.
Exercise
4) Walk whenever possible, don’t ride. Don’t park near the door; walk across the parking lot. Take the stairs rather than the elevator. Use the rest room or copier at the far end of the building. Each step taken is a step towards better health.
5) Do minor weight training. Have a pair of light hand weights at your desk and by the television. Use them while relaxing at home or when on the telephone in the office.
6) Stretch. Working long hours in the same position can cause muscle stress and stiffness. If you can, take a yoga class, you will be surprised at how much better you feel – less stressed and more flexible. Since lack of flexibility is prevalent in men and increases with age in both men and women, this is an especially important tip.

Relax
7) Take breaks from work. Working through lunch or through an earned break is self-defeating. When an employee returns from a break, he will tackle his challenges with renewed vigor.
Smile. When genuine it helps reduce stress and besides, it’s just more pleasant than frowning and complaining.
9) Decorate your workspace, if permitted. A photograph of the family or an inspiring scenic picture can be a potent source of relaxation.
10) Keep everything in perspective. Good days will follow the bad days. Every cloud has a silver lining. Often your attitude is what makes the difference. Remember, a glass that is half empty is also half full.

Water exercise is an excellent physical therapy activity to help alleviate the symptoms of arthritis. This is because the water can take away a lot of physical stress, as it defies gravity and makes it much easier for a person suffering from pain to flex those stiff joints and muscles. However, you do not need to be a world-class swimming champion to take part in this type of exercise. Try going slowly and carefully at first, and work yourself up to a more advanced level when you feel ready. Treading water is a great way to begin, especially if you’ve got problems with your knees or hips. For arthritis in your shoulders or arms, you can try doing the breast stroke, or even the backstroke if it’s not too difficult for you to manage. Wherever you are able to move slowly and with fluid, easy motion will be an excellent start to a beneficial exercise regimen. The key is to take it slowly and steadily, but enjoy yourself and have fun while you exercise. You can always advance your activity when the time is right — water aerobics might be a good goal.

If you don’t have access to a pool, there are also many other exercises to help arthritis pain. One of the most convenient pieces of exercise equipment can already be found right in your own home:  your staircase.  Stiff knees and muscles can get quite a workout simply by going up and down stairs each day. This is also a wonderful method for exercising your hips and other areas which may be affected by arthritis. Climbing stairs, one step at a time (use your heel first to bear weight, being careful not to extend your knee over your ankle), can be a wonderful way to get fit and healthy, not just for your arthritic areas, but also for your other muscles and your heart as well. While it may feel painful on your knees or hips at first, adding just a few extra steps each time will benefit your entire body, not just your arthritic knees or hips.

Other types of exercises to help arthritis pain that are often overlooked are Yoga and Pilates. These are some of the best exercises to help arthritis pain. For those who have never tried yoga, it can be a pleasant and relaxing new experience. You don’t need to do each pose perfectly — merely trying your best can help you maintain or regain joint health and flexibility — there are a variety of postures and exercises involved with yoga, so that you can customize a yoga fitness program  that is just right for your specific needs. Pilates is also wonderful to help alleviate tension in stiff, aching muscles and joints as well. There are Pilates programs that are designed for any and all skill levels, from kids to the elderly, and for people in perfect health as well as those who may have serious mobility issues.