Staying healthy and fit is a lifelong commitment for many women and men and there are no short cuts in this arena. My philosophy has always been to keep a healthy life style by eating healthy foods, exercising regularly and keeping a positive respectful attitude towards life.
For the most part I look forward to the daily exercises, but when I have had a hard day at work, fleeting thoughts interrupt common sense with "do I really want to go to the gym", and my common sense takes over and saves me with the answer Yes! So off to the gym I go. Once the class starts I am so glad I put the effort to get there. After all it just a moment in time and I Am investing in a healthy body and a more youthful me the results are visible and wonderful. It takes real commitment to exercise and to change old eating habits.

A commitment to a routine of regular exercise and good healthy eating is the best investment we can make in a healthier toned body. Exercising regularly will allow your body to burn fat relieve stress naturally, restful sleep, mental alertness and more energy.

A good calorie burning cardio exercise that last 1 hour 4 times a week along with a weight training program 3 or 4 times a week that will start you on the road to a stronger healthier life style with a well toned body. Remember weight lifting has no age limit.

I have been very successful with the following exercise and food guides. I touched lightly on a guide for healthier eating, since there are abundant of books at the library or at book stores on this subject I will leave it up to you to do a little research on the foods that will benefit you. Good luck in a healthier you.

Before beginning any exercise always do stretching and aerobics, stationary bike to warm up your muscles and gets your heart pumping and blood circulating. If you do weight lifting after aerobics you will not need to warm up.

Exercise Guide:

One hour of Aerobics 3 or 4 times a week.

Lift weights for about hour or 1 hour 3 or 4 times a week.

On the first day you will lift weights to work chest, shoulders, back, and abdominals.

Second day you will lift weights to work biceps, triceps, legs, and abdominals.

Third day you will be back to working chest, shoulders, back, and abdominals.

You will be alternation the different muscles of the body. Ideally you will be lifting weights 4 times a week. Start with 5 pound weights or a weight that is comfortable to you and remember to keep a good exercise form. The personnel at the gym can guide you on the beginning weight for each exercise you do. You will gradually lift heavier weights over a period of weeks or months. This does not mean you will be lifting extremely heavy weights unless you are a serious body builder, for rest of us we just exercise for body toning.

After a hard workout muscles need rest or a full day to recover, so be sure you get between 6 or 8 hours of sleep, depending upon what your body needs. Lifting weights has been shown to increase bone density, keeping osteoporosis at bay. Exercise keeps your body flexible and also allows your body to excrete toxins through your sweat glands keeping your skin in good shape and glowing.

As you continue to exercise and continue good eating habits you will be rewarded when you visually start to see fat turn to muscle.

Food Guide:

Avoid eating fried foods, white bread, pasta, sodas, candies, and cakes. Occasionally eating these foods in small quantities will not affect your weight. But to maximum your health avoids these and picks healthier food choices.

The preferred choices of food are fresh salads, fresh vegetables, fresh fruits, legumes (beans), lentils, and low fat meats; I prefer chicken, turkey, wild Alaskan salmon and other fish that are baked, -not fried.

Cut back on quantity of food consumed from Monday through Friday and on Saturday and Sunday eat basically anything you want in moderation.

Along with good eating habits (not loading your plate down with a mountain of food) minimal amounts of fat intake and taking a good multi vitamin for good health is essential.

Nutritional Drink:

I would also like to share with you this healthy nutritional drink that I personally drink each morning and by the way this is not a pretty drink. I know the value of it so I just gulp it down:

Tablespoons of Brewer's Yeast Buds, 3 Tablespoons of Soy Power, 3 Tablespoons of Lecithin in orange juice ( any juice or fresh fruit you prefer) blended well in blender.
Brewer's Yeast is an excellent source of protein and natural B complex vitamins, trace minerals and amino acids. It has been known to help lower cholesterol. Soy is high in fiber and rich in phytoestrogens soy is recognized as an equivalent to meat. Soy can also help lower cholesterol levels.

Vitamin Guide:

One or two tablespoons of Flax seed oil daily. Flax seed that I prefer is liquid though it can be taken by 1,000 mg gel tablet. Flax seed is known as the "Good Fats" it contains Omega 3 (Alpha Linolenic Acid), Omega 6 (Linoleic Acid), and Omega 9 (Oleic Acid). Flax seed oil helps support good heart health, helps to alleviates arthritis pain, helps maintain beautiful hair, skin and nails.

Coenzyme - Q10 which gives you energy naturally. This antioxidant nutrient provides us with energy. As we age, levels of Coenzyme-Q10 fall, which may lead to diseases associated with aging. This antioxidant nutrient increases energy levels, it been shown to improve heart function, helps to reverse gum disease, and helps improve the immune system.

When cooking your food you may use the following herbs and benefit from their antioxidant properties.

Herb Guide:

Basil - has anti- aging powers and helps with inflammatory diseases, helps inhibits the growth of food borne disease on food.

Bay Leaf improves digestion, is an astringent which means it diminish discharges such as mucus and blood. Helps relieve gas.

Dill helps protect against carcinogens such as those found in cigarette smoke, charcoal grill smoke, therapeutic drugs, can improve digestion and also acts as a diuretic.

Mint Mint soothes the stomach, it good for colds, flu, fevers, as well as throat and sinus ailments. It also soothes headaches.

Oregano inhibits the growth of bacteria and is effective against the Giardia parasite (traveler's diarrhea). Oregano's antioxidant capacity is 42 times greater than that of apples, 12 times greater than an orange, 4 times greater than that of blueberries.

Parsley this bright green herb is an excellent source of vitamin C, beta-carotene, and folic acid.

Rosemary Stimulates the immune system, boost circulation, it helps relieve digestion upsets, and helps with asthma attacks, stimulate liver detoxification of carcinogens.

Sage Helps to alleviate inflammatory arthritis, helps with memory and concentration.

Thyme It is good to reduce fever, respiratory problems, including colds, flu, bronchitis, and infection, relieves gastritis cramps.

Above all remember to pick a gym that you feel comfortable in. When you picked the right one you will get such guidance and support from the instructors as well as the other people in your classes. You will come away each day with a new sense of balance and well being. Good Luck and Best Wishes!

by Jo Ann Courtney