Strength In Numbers

Are in a rut with an exercise plan or just can’t seem to get yourself motivated to do something each week? I mean, all you keep hearing is that you have to get up and move your body for better health and fitness, but after a long day of giving to others you just don’t seem to have enough left for exercise. Heck, maybe you still have dinner and the kids to deal with. The couch seems to call your name and even feels like a magnet holding you in place. You settle in for a few minutes of television and it’s a wrap!

Oh, but you have the Wii or Xbox and tomorrow you plan to get on it. OR you will take a walk because the weather is forecasted to be beautiful. How many times has tomorrow come and gone?

If this is something you can relate to with exercise, it is helpful to join a fitness kinship. It builds camaraderie because there is strength in numbers. Group exercise is designed so that you do not have to go it alone.

When you start to attend a class, you may feel like you don’t have the energy, but as soon as you start moving, endorphins are released combined with the energy in the room and that feeling dissipates. You may have dragged yourself in there, but when you leave, you will have more energy and feel accomplished because you did not let another day go by without getting your exercise in . . alone . . again. Consider joining a group for fitness, it could make all the difference.

Lose the Belly Bulge

It is unhealthy component to the body and needs to find another home, but not with you. Call it a spare tire, love handles, thickness, or "Gerta", because you sometimes feel it has a mind and life of its own. Whatever it is, it has to go. When you carry excess weight around your middle, it is surrounding your major organs found in the center of your body. Your organs, such as your heart, lungs, kidneys, pancreas, liver, etc, all have major roles in your bodily functions. When they are crowded and surrounded by excess weight and fat, do you think they are functioning at their optimal level? Think about it.

Step 1 Add consistent strength training and aerobic exercise to reduce the growth of belly fat. The more exercise you perform, the more belly fat you lose. Start by walking, swimming, cycling or dancing! Belly fat will not go anywhere unless you exercise and change what you are eating.

Step 2 Eliminate candy, cookies, cake, cola and chips, better known as the 5 C's. Also, reduce with intention to eliminate fried foods. 



Step 3 Add whole grains to your diet. Studies show that a calorie controlled diet rich in whole grains help to decrease extra fat around the waistline. Some examples are whole oats, bulgar, brown rice, rye, buckwheat, millet and quinoa.

Step 4 Choose from various oils that contain monounsaturated fatty acids (MUFAS) for cooking your meals in order to burn belly fat. Canola, olive, flaxseed, sesame and walnut oils are some options.

Step 5 Adding avocados, soybeans, black and green olives, also help lose belly fat.

Step 6 Seeds and nuts containing (MUFAS) also help to lose belly fat. Add almond butter, cashew butter, natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, roasted pumpkin seeds, walnuts, almonds, pecans, pumpkin seeds, sunflower seeds and sesame seeds. Any of these should be eaten in moderation because too much can help you pack on the pounds.

Step 7 Load up on your fresh vegetables and fruit. A diet consisting of many foods with a root or stem is the best rule of thumb.

Be Well!