Support System - Since anyone who has ever started a physical fitness program knows there will always be challenges ahead.  We all need to establish a support system. So, what can you do to garner support for your long range goal to keep you on track?  We can come up with a million excuses not to exercise. The weather is too hot (you should live in Tucson, ugh).  The weather is too cold. 

Here are a few suggestions that might help.

1.      Tell someone else your fitness plans and goals.  The mere fact that you’ve said what you plan to do out loud puts you on the hook to forge ahead.  Have you ever told someone you were going to a meeting but when it came time it was a major pain in the neck to show up?   Unless it is an emergency situation that came up you’ll show up because you told your friend or co-worker you were going to be there. Same principle applies here.

2.       Join the gym.  That in itself is the easy part.  Every New Years at gyms across the country memberships explode with people that think that alone is the magic bullet.  The key is to also take advantage of the introductory offers of having a personal trainer.  A personal trainer will help you get started right and help create a success environment for you to succeed.  It will in the long run be money well spent.

3.      Find a workout buddy.  Not only may it be possible for you to meet and work out together but you can agree to check each other’s workout journal bi-weekly or monthly and that will help keep you on track for your goal.  Not keeping a journal?   That in itself can be a huge help in keeping on track since you can see in black and white your progress.

4.      Take a photo of yourself and hang it on the mirror.  Then take a new photo every 60 days and put it next to the first one so you can compare the gains you’ve been making.  That will get you out of bed to keep the appointment with yourself to exercise.

In the end you have to want it bad enough and your pay off strong enough that it will move you beyond those inevitable speed bumps, that I promise you're going to come across.

Thought for the day.   Aerobics: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains and cramps.  Author Unknown

Determination is the stuff that keeps you going when you feel like quitting. Everyone is unique and the things that motivate you will most likely be different than what motivates me, but each of us receives a pay off as an end result.

So what is your carrot?

For me it’s being able to continue to enjoy the outdoors. If I can spend a day, weekend or better yet a whole week hiking, biking, canoeing or sailing in the great outdoors, I’m a happy camper.  Since I’m not able to do those things I love every day, I go to the gym or do whatever physical activity I choose to keep me in shape for the things I would rather be doing. 

When time allows, you can find me at some remote river camping and fishing with my grandson.  I want to be in shape to tear down the dirt road on a mountain bike to reach that elusive stream where the fish are just waiting to jump into my arms.  This is what drives me to ride my bike on the road near my house every week in preparation for the prize to do these things. I don't want my grandson to have to drag me to the nearest hospital for something that could have been prevented. 

So, I ask you again, “What is your carrot?”   Most of us cease our exercise routine due to lack of motivation. We become discouraged by injuries, surgery or excuses like “It’s raining and I’ll get wet.”

Let me challenge you to clearly define what it is that will keep you pressing forward to the goal you have set for yourself.

Good Nutrition- the fuel you need for your physical fitness program.  In order to maintain a good physical fitness program you must pay attention to your daily diet.  Good nutrition and exercise go hand in hand.

Alone nutrition will certainly benefit your overall health.  However, when teamed with exercise, together they can provide you with the greatest benefit.  Exercise will help absorb the nutrient value from you food, while proper food will certainly improve your workout endurance and performance.

Food is Fuel - Your exercise will generate improved energy, but only if you are fueling properly with correct food.

Bone Strength – Exercise especially free weight lifting makes bones stronger.  Calcium is important in maintaining good bone density

Muscle Mass – Your skeleton is supported by your muscles.   As we age our muscles can quickly decrease.  Decreasing muscles mean the loss of strength. 

Protein Intake is the core ingredient that drives our muscle strength.  Strong skeletal muscles ward off heart disease as well as type 2 diabetes.

Maintain Balance.

Both nutrition and exercise are critical in becoming and staying healthy, when you focus on both you can get optimal results.

“A man’s health can be judged by which he takes two at a time – pills or stairs.”  Joan Welsh

 July 7th    

Physical Fitness is the first core area of our fitness debut. .  . I know.  Been there, done that and got the        T-shirt.  But wait, if you want to be Fit for Life, then physical fitness is a fundamental component to get the most out of life.

It has been clearly established by scientific studies that physical fitness promotes a vibrant life.  While it is not a standalone pillar study after study demonstrate its contributing value.  Mayoclinic.com states the exercise can help to manage your weight, improve your mood, combat chronic disease, boost your energy level, and finally help you sleep better.

So, whether you’re running, walking, biking, even gardening it’s all beneficial to your health.  Regardless of what you do regularly, - at least three days a week, – exercise and physical activity is a core ingredient to health and well-being.