Wonderfully Fit Personal Training

To get a leaner look, gradually lose fat (through diet and exercise) and strength-train with weights.

Research shows that training with weights can reduce your risk of heart disease.

A general rule of thumb is that 2 minutes of moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity. 

Exercising releases endorphins in the body which may help prevent depression and anxiety. 

Most efficient belly fat loss will come as a result of both diet modification and exercise.  You don't have to go on an extreme diet to see results. 

Choose foods lower in saturated fat, trans fat, and cholesterol to keep your abs lean.

Once a person reaches a certain fitness level, he or she progresses to higher levels of physical activity by continued overload and adaptation. 

Research shows that weight training can improve your self-esteem. 

A combination of eating right and working out regularly is a great method to lose weight and help prevent heart disease.

Try out new and different cardio activities such as tae kwon do, skiing, kickboxing, or dancing.

Try out new and different cardio activities such as tae kwon do, skiing, kickboxing, or dancing.

Choose to do types of physical activity that are appropriate for your current fitness level and health goals.

People who are regularly physically active have the lowest risk of cardiac events both while being active and overall. 

Aerobic activity helps slow the loss of muscle with aging. 

When adults with chronic conditions do activity according to their abilities, physical activity is safe. 

Push-ups are good for your chest, shoulders and triceps.

Use both hands when lifting weight plates and placing them on the bar.

Brisk walking, jumping rope, dancing, lifting weights, and doing yoga are all examples of healthy physical activity.

Don't eat too much pasta, bread, or rice.  These carbs convert to fat in your belly very quickly.

Breakfast is the most important meal of the day, so don't skip breakfast.  Instead, eat a light and healthy snack to keep your belly happy.

A potent antioxidant, vitamin C protects the body against cell damage that can occur during exercise. 

Studies show that people who have a social support system are more successful in their weight loss efforts.

Increase your metabolism through strength-training. The more muscle mass you have, the more belly fat you burn all day long.

Regularly active adults have lower rates of heart disease and stroke, and have lower blood pressure, better blood lipid profiles, and fitness. 

Walk up the 2 flights of stairs at work instead of taking the elevator.

Shrimp is a good source of protein and iron. 

Exercise releases endorphins, which are naturally produced chemicals thought to relieve stress and promote a sense of well-being.

For adults who prefer walking as a form of aerobic activity, pedometers or step counters are useful in tracking progress toward personal goals. 

Choose motorized equipment that has a safety key or switch.

When you work out, your need for several vitamins and minerals increases.  So be sure to take a multivitamin to replace what's lost during exercise.

People who want to lose a substantial amount of weight need a high amount of physical activity unless they also reduce their caloric intake. 

Consult a personal trainer in starting your fitness plan.

Burn more calories and belly fat through regular cardiovascular workouts, such as climbing stairs, running, swimming, or biking.

Strengthen shoulder muscles with side raises, front raises and/or shoulder presses. 

Low cardiorespiratory fitness is a risk factor for heart disease. 

Whole grains are complex carbohydrates that break down into more sustainable energy. 

Use any opportunity you have to walk.

Set realistic goals for yourself.  You won't have a perfect six-pack abs overnight.  It takes time and hard work.

Almonds are high in protein, monounsaturated ("good") fat, rich in calcium, magnesium and phosphorus, and a good source of vitamin E. 

Apricots and raisins contain a good amount of iron.

Do abs crunches slowly, both during the bend and the return to the upright position, and keep your neck in a neutral position.

Stop eating when you start to feel full.  This will help prevent your stomach from expanding too much.

You can strength-train by doing basic exercises that use your body weight as resistance (e.g., push-ups, sit-ups, squats, lunges).

People who are physically active for about 7 hours a week have a 40% lower risk of dying early than those who are active for less than 30 minutes a week. 

By regularly checking your body weight, you can find the amount of physical activity that works for you. 

Ice can be essential in reducing the swelling that often comes with sprains.  Apply ice for 20 minutes and wait 40 minutes before re-applying.