Wonderfully Fit Personal Training

The more you move around physically, the more calories you burn which increases your ability to lose fat more easily.

Enjoy your foods and appreciate each bite.  Chew carefully and slowly and don't overeat.  

Reduce your portion size.  This will help shrink your stomach, thereby reduce the amount of food it can hold. 

Eating frequent meals keeps your body working throughout the day. 

Do not over-stretch or you risk pulling a muscle.  Ease into any stretch. 

Adults of all sizes and shapes gain health and fitness benefits by being habitually physically active.  

Physically active adults have lower risk of depression and cognitive decline (declines in thinking, learning, and judgment skills).  

Race walking, or power walking, is an appropriate fitness activity for any healthy person.  Try to increase your speed every day. 

When it comes to losing weight, exercise alone usually doesn't cut it.  Most people need a combined approach that addresses both diet and exercise. 

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

Carry low fat snacks with you or keep them in your desk at work. Snacks such as dried or fresh fruit or a small bag of nuts or pretzels are good options.

Exercise helps your body metabolize stress hormones more quickly. 

Weight lifting builds lean muscle mass, which increases metabolism and helps you burn more calories and lose weight. 

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

Most adults should increase their aerobic activity to exceed the minimum level and move toward 5 hours a week.  

Find a workout buddy.  Exercise with someone whose fitness level and weight loss goals are similar to yours.

Pilates is a highly effective means of strengthening and toning the body's core muscles.  

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

Healthy bones, joints, and muscles are critical to the ability to do daily activities without physical limitations. 

Resting muscles prevents injury and allows muscles to repair themselves. 

Everyone should engage in regular physical activity to improve overall health and to reduce risk of many health problems.  

Abdominal crunches are easier to do with your feet up on a chair and legs bent at a 90-degree angle.  

All adults should avoid inactivity.  

2.5 hours a week of moderate-intensity aerobic activity, such as brisk walking, can reduce the risk of many chronic diseases.

Limit your alcohol intake, as alcohol can add weight and fat to your belly area.

Taking the stairs rather than the elevator or adding short episodes of walking to the day can be helpful in weight control.  

Jumping rope is a good cardiovascular exercise and calorie-burner, but protect your legs and back by jumping on a rubber mat instead of concrete. 

Fiber has zero calories.  If you are trying to lose weight, try to eat enough fiber everyday.  

Physical activity in cancer survivors can reduce risk of new chronic diseases. 

Calf raises are the easiest calf-toning exercise.  

Understand the risks and yet be confident that physical activity is safe for almost everyone.  

Limit rest time in between abs exercises to about 1 minute or less, so that you can keep your metabolism high and burn fat quicker. 

Raisins, apples, dates, prunes, figs, pineapples are excellent sources of fiber and potassium and are fat-free. 

To qualify as a cardiovascular exercise, an activity should be continuous and rhythmic and should use large muscle groups.