4 Healthy Habits to Improve Your Life

LeeAnne Hebert is a Health and Fitness Coach that works with people to move past what’s holding them back from reaching their goals.

She and her husband, Mark, who has 20 years of fitness training under his belt, are prime examples of what it means to live well 360 (in every way).

So we asked LeeAnne to share some of her tips with our Live Well 360 community about how she manages a busy schedule PLUS finds time to take good care of her body.

She put together 4 tips on how she has incorporates healthy living into her daily life.

Guest post by LeeAnne Hebert

Three years ago I was at my heaviest weight and feeling pretty bad about myself. The knowledge I share with my clients/readers today is mainly based on my personal experiences and what has helped me lose that 15-20 lbs and keep it off.

As a Health and Fitness Coach, one thing I’ve found that 97% of us truly have in common and struggle with is time, AND that the only thing we make time for is work because we “have” to.

We get up at a certain time, to get there on time, put in our time, and then leave on time (well, most of us).

How many of us don’t have/make time to work out, plan or do any other thing to help us stay fit and healthy enough to enjoy a quality life – because really, isn’t living a quality life what makes life worth living?

That’s where I come in… There are things that each of us can do to save time and to keep our fitness plans on track – flying by the seat of your pants just doesn’t work, we all need to PLAN.

1. Plan Your Meals Ahead of Time

Each week I create a plan that includes meals, workouts and time to do things for myself.

My meal plan may looks like this:

Monday

• Breakfast – egg whites and oatmeal
• AM snack – green smoothie
• Lunch – shrimp, salad and brown rice
• PM snack – almonds and raisins
• Dinner – Salmon, green beans and sweet potato

Shopping List

• Egg whites
• Oatmeal
• Spinach
• Frozen Blueberries
• Almonds
• Raisins
• Shrimp
• Lettuce
• Carrots
• Brown Rice
• Salmon
• Green Beans
• Sweet Potato

As you can see, I then use my meal plan to create my shopping list. This is how I ensure I have everything I need to create the meals I’ve planned.

Have you ever heard the saying, “If you fail to plan, you plan to fail”?

It’s so true – by planning your meals and having all the items on hand to create those meals you have set yourself up to succeed.

2. Pre-portion Your Serving Sizes

Another important time and calorie saver for me is prep and portion control. Each week after I food shop, I weigh and separate my beef, fish and chicken, put them in individual baggies and freeze them.

Why?

For one, because portion control is a great way to cut out extra calories.

And two, because now each morning during the week all I have to do is look to see what I’ve planned for dinner, take it out of the freezer and put it in the refrigerator to defrost while I’m at work.

Then when I get home I already know what I’m going to make, it’s defrosted in the right portion and I have a healthy well balanced meal that only takes about 15 minutes to make because… I took out the thought process and pain of:

• What am I going to have for dinner?
• Do I have anything in the house?
• Do I have to defrost it?
• What should I to do with the extra? (Since it wasn’t separated, we know the leftovers will probably end up in the trash.)

No wonder so many people throw their hands up and just order a pizza. I’ve been there and done that, personally I’d rather end my day by being prepared – wouldn’t you?

3. Plan Your Fitness Like Any VIP Appointment

The next big thing for me is planning my exercise, which may look like this:

• Monday – 3 mile walk at 7 AM after the kids get on the bus
• Tuesday / Thursday – appointment with personal trainer at noon
• Wednesday – Cardio Tennis with the girls at 7 PM
• Saturday – Walk with the family after dinner

If you notice the above information is very specific. This is me committing to working out 5 times a week on certain day, at certain times.

The more specific you are the more likely you are to follow your plan. Also reviewing / revising your plan vs. just recycling it is just as important because every week may not be the same.

For instance – If I had Dr.’s appointment on Monday morning I wouldn’t make my 7:00 a.m. walk would I?

My point is this: you need to set realistic appointments with yourself, ones that you can and will keep, and you need to make yourself enough of a priority to keep those appointments.

You wouldn’t blow off an important client meeting or an appointment with a friend would you?

All of my above plans are very doable and are actually things I enjoy, which brings me to scheduling time for you…

4. Make Time to Re-energize a Priority

Making time to recharge your batteries is crucial to your health and fitness goals. In fact I just read that stress may be the number one weight loss inhibitor.

This I believe is 100% true and here is why – over the last few months I have had more than one of my friends tell me they have lost weight on vacation and not because they were depriving themselves of all that vacations entail.

Here is why I believe this happens… Life is stressful, stress causes the production of the hormone cortisol, which stimulates fat and carbohydrate metabolism for fast energy, along with stimulating insulin release.

Fact: You can’t break down fat when the body is under the influence of insulin.

So wouldn’t it make sense that being on a relaxing vacation or that by taking time to recharge your batteries and reduce your daily stress you are – one – improving your quality of life and – two – allowing your body the relief it needs to work its magic.

Making a plan and consistently following that plan is what is going to help you reach your health and fitness goals.

I do understand that being consistent is probably one of the hardest things to do, because life happens – but if you make a plan, and are able to follow that plan 80 – 90% of the time, just think how much more ahead of the game you will be.

As I mentioned earlier I’ve been doing this for 3 years now and for 3 years I’ve been able to keep that extra 15 -20 lbs off – coincidence? I think not.

Learn more at: http://tinyurl.com/mvgplx5

Healthy Habits to Improve Your Life

Are you eager for some tips on achieving greater well-being and overall fitness? Consider this checklist of healthy habits and suggestions for making the right choices and, more importantly, sticking with them to improve your long-term health.

Maintain a Healthy Body Weight

This is one of the most important healthy habits you can develop at any stage of life, from childhood through the golden years, according to Barbara Messinger-Rapport, MD, PhD, director of the Center for Geriatric Medicine at the Cleveland Clinic in Ohio.

Avoiding extra weight and obesity will help you maintain your health and can help prevent a number of health problems, including cardiovascular disease and diabetes. You'll also feel better without extra weight putting pressure on your joints and organs. A healthy diet, without excess fat and calories, and regular exercise can help you control your weight.

Eat Smaller Portions

Maintaining a healthy diet and cutting back on portion sizes can help you achieve many of your health goals, such as having a slim figure and keeping your cholesterol in check and your blood pressure down. Eat plenty of fruits and vegetables, whole grains, and lean proteins to ensure a wide variety of nutrients and avoid excess calories.

Another healthy eating tip is to control carbohydrates throughout the day, says Dr. Messinger-Rapport. "The literature suggests that controlling carbohydrates may work better than restricting overall calories. Make sure you eat small portions of carbohydrates throughout the day rather than getting most of your carbohydrates in one sitting." Your blood sugar is less likely to spike if your carbohydrates are spread throughout the day.

Exercise, Exercise, Exercise

Fitness is one of the basic building blocks of good health. Exercise will help you stay trim and sleep better, and it will ward off disease and ease stress. In addition, exercising at least 150 minutes a week can reduce your risk of developing diabetes, says Messinger-Rapport.

Set goals and stick to a schedule: You should exercise at least four to six days a week, for at least 30 to 60 minutes each day. If you don't exercise regularly already here are some ways to get started: Get up early in the morning and start your day with a workout, recruit a buddy to exercise with you, and try fun new activities like a class in martial arts or spinning.

Maintaining a healthy body weight by means of a nutritious diet and regular exerciseaccounts for about 90 percent of a healthy lifestyle, says Messinger-Rapport — that's how important these healthy habits are to your overall well-being.

Head to Bed

Here's a healthy habit that's easy to embrace: Get enough sleep. Without consistent sleep, your stress levels rise and your body can't function as well as it should, leaving you vulnerable to disease and illness.

Set a regular sleep schedule for yourself with a consistent bedtime and wake-up time. Make sure your bedroom is conducive to sleep by keeping it dark, quiet, and comfortable and banishing TVs, computers, and other stimulants and stressors.

Inside and Outside Care

Take care of every part of your body, including your skin and teeth, and don’t neglect your mind.

• Wear sunscreen daily, particularly if you live in a climate that is very sunny or warm.
• Get regular dental checkups, and brush and floss frequently to protect your teeth from decay and disease.
• Give equal importance to your mental health, and do your best to keep stress under control. People who exercise regularly, says Messinger-Rapport, generally find that their stress levels are lower. Meditation, yoga, and simply having fun with friends and family are also ways to manage emotional health.

Stay Social

This is particularly important for older people, who tend to feel isolated when they live alone or can't get out and about as much as they used to. Engaging in activities that put you in contact with your peers, like golfing and dancing, actually seems to reduce the risk of developing dementia, says Messinger-Rapport.

By practicing these habits every day, you’ll enjoy the benefits of better health now and for years to come.

Learn more at: http://tinyurl.com/m7g7vqb

9 Simple Steps to Improve Your Health (Without Joining a Gym)

Ask a centenarian the secret ingredients to a long and healthy life and you aren’t likely to hear “doctors, drugs, and fad diets.” We all know that there’s more to our overall well-being than treating symptoms or the occasional replacement of a part. The good news is that scientists in various fields are discovering ever more ways we can keep ourselves healthy without expensive medication and complicated workout regimens. Here are nine simple, scientifically proven—and sometimes surprising—ways to empower yourself to make the right choices for your body and health. 

1. Laugh to your heart's delight

“Laughter might be one of the only things in life that can be done outside of moderation and still reap the benefits,” muses Dr. Michael Miller, director of the Center for Preventive Cardiology at the University of Maryland Medical Center. If you ever LOL you don’t need proof of the healing powers of a good belly laugh. Dr. Miller’s studies show that laughter expands blood vessels, and endorphins released in response to laughter activate the chemical nitric oxide in the inner lining of our blood vessels to promote vascular health. Seriously.|

STUDY: “Inverse association between sense of humor and coronary heart disease”

2. Age artfully

Digging the old paint brush or the dusty guitar out of the closet is always a good idea. However, for aging baby boomers, getting back into the creative swing of the rockin’ ’60s is a matter of health insurance. Research shows that seniors engaged in activities like singing, creative writing, or painting are healthier and happier than those who aren’t. Whether this boost in the immune system is from a heightened sense of personal growth or from feeling more socially engaged, it’s clear that the body likes it when the imagination roams freely.

STUDY: “The Creativity and Aging Study”

3. Work with friends

When you’re shopping around for a job with great health benefits, pay attention to the office vibe. Israeli researchers found that people who get along with their co-workers in a friendly and supportive work environment live longer. Note: Similar support from the boss had no effect on mortality, so get acquainted with your peers before accepting the job.

STUDY: “Work-Based Predictors of Mortality”

4. Get a massage

You can never go wrong with a massage, but research shows significant benefits for overall health. Tiffany Field of the Touch Research Institute says massage therapy slows the heart rate and lowers blood pressure and stress hormones. The decrease in stress hormones increases your body’s natural killer cells, which ward off viruses, bacteria, and cancer cells. “We’re finding biological changes associated with a single massage session,” says Mark Rapaport, Chief of Psychiatry at Emory University School of Medicine. Added bonus for massages from loved ones: good for body, mind, relationship, and wallet.

STUDY: “A Preliminary Study of the Effects of a Single Session of Swedish Massage…”

5. Eat your carotenoids

It’s no secret that people feel good when they look good. New evidence suggests that fruits and vegetables, in addition to their many other benefits, give our skin a healthful glow. Scottish researchers found that eating lots of carotenoid-rich fruits and veggies like kale, cabbage, broccoli, tomatoes, peppers, or peaches gives our skin a slightly yellower tone, making us look—and feel—healthier and more attractive. If it works for pallid Scots, you know it’ll work for the rest of us.

STUDY: “You Are What You Eat”

6. Chat with the neighbors

People are healthier when they have a strong, localized community. A 50-year study centered around Roseto, Penn., a close-knit community of Italian-Americans, showed the lowest rates of heart disease in the nation—until the town became more “suburbanized” in the 1960s. Many people living in housing cooperatives report improved emotional and physical health. As social animals, having playmates is part of our survival strategy.

STUDY: “The Roseto effect”

6 Ways Communities Put Health First
From play space for kids to AIDS activism: the fight against disease goes grassroots.

7. Sleep more

Become a dream catcher and stop being a weight watcher. According to researcher William Killgore, when people get less sleep they tend to feel more hungry and to crave carbohydrates, particularly sweets. “If a person feels excessively sleepy,” says Killgore, “it’s likely that they haven’t been getting adequate sleep and may be prone toward eating more than they want to.” If you’re plagued by frequent snack attacks, cure them with a good night’s sleep.

STUDY: Preliminary findings, Killgore, et al., Harvard Medical School

8. Scrub without toxics

There are alternatives to toxic household products like bleach. A University of Florida study found that a mixture of vinegar, lemon juice, and baking soda significantly reduces bacteria. Good Housekeeping microbiologist Gina Marino put it to the test and was impressed with how well vinegar worked in fighting germs and mold. Adding a little elbow grease on the tough spots helps keep your gym dues low. 

STUDY: “Bacterial Reduction Test on Food Surfaces”

9. Hope like your life depends on it

We know enough about anxiety and depression to drag us down for several lifetimes, but a truly uplifting new study by Harvard’s School of Public Health gives reasons to rejoice. “Happy and optimistic people with a purpose in life tend to have a reduced risk of cardiovascular disease,” says researcher Julia K. Boehm. So keep hope alive, but remember that in the words of the late, great Vaclav Havel, “Hope is not the conviction that something will turn out well, but the certainty that something makes sense regardless of how it turns out.”

STUDY: “The Heart’s Content”

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Sven Eberlein wrote this article for It's Your Body, the Fall 2012 issue of YES! Magazine.

Interested?

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Learn More At: http://tinyurl.com/d97xeo6

6 Ways to Improve Your Health, Now

We are well into 2012 and I hope you have been successful with establishing your healthy lifestyle habits so far.  If you have fallen off the wagon, today is the perfect day to recommit to your new habits.  If you’ve been consistent with your new habits and are seeing the results, keep it up!  Finally, if you have reached your goal, then congratulations!  But to each and every one of you, remember that your habits must continue in order to maintain a healthy weight and to be your healthiest self.

Some of you might like the sound of living a healthy lifestyle, but might not know where to start. Getting healthy sounds simple enough, but there are so many areas to focus on that it can become overwhelming. If you're still having trouble identifying how to get healthier, the basics are a good place to start. As a physician, wife, mother of 5, weight loss success story, and a regular person just like you, here is a list of what I believe are some essentials for improving your health:

1. Stop smoking.  According to the CDC, ''tobacco use is the single most preventable cause of disease, disability, and death in the United States.''  That’s a pretty powerful statement.  The CDC says that there are about 46.6 million smokers in the United States.  Many people, including my patients, are under the false impression that smoking causes only lung cancer.  Smoking causes more than just lung cancer.  Stroke, heart disease, and chronic obstructive pulmonary disease (the disease that causes you to lug around a portable oxygen tank) are all associated with smoking.  If you don’t stop smoking for your health, then do it for vanity reasons.  If you didn’t know it already, smoking ages you.   If you smoke long enough, your skin alone will advertise that you light up.   Get help.   Make an appointment with your physician to discuss your options if you need additional help with nicotine withdrawal.
    
2. Lose weight.  According to the CDC, the amount of obese adults in the US grew by 2.4 million between 2007 and 2009.   Obesity is considered an epidemic, and is very costly to the United States.  In 2008, about 147 billion dollars were spent in medical costs in the U.S. due to obesity-related complications. Obesity increases the risk of many diseases including diabetes, high blood pressure, high cholesterol, stroke, heart disease, and certain types of cancer.  Losing just 10 percent of your body weight is beneficial for your health, according to studies.
    
3. Exercise.  Getting consistent exercise is probably one of the most difficult parts of achieving a healthy lifestyle.  We all know that exercise burns calories, which in turn can speed up weight loss.  But, did you know that exercise is far more important than just increasing your calorie deficit?  Even without changing your diet, exercise is beneficial for your health.  Exercise has been shown to lower the risk of early death, heart disease, stroke, type 2 diabetes, high blood pressure, colon and breast cancer, adverse blood lipid profile, and metabolic syndrome.  Other benefits include prevention of weight gain, weight loss when combined with diet, improved cardiorespiratory and muscular fitness, prevention of falls, reduced depression, and better cognitive function in older adults.  I could give an entire lecture on the different types of exercise, but in the end, the best exercise for you is whatever keeps you coming back.
   
   Consistency is more important than doing any fancy exercise routine. When I was 300 pounds, the thought of exercising was pretty repulsive. I had visions of sweating excessively on a treadmill with some skinny trainer telling me to suck it up. I started working out at home on my elliptical about 5 or 10 minutes a day at a comfortable heart rate (about 120) and slowly worked my way up to where I am now. Consistent small changes are what lead to long term change.
    
4. Reduce stress.  Americans are stressed and are becoming sicker because they don’t have the tools to deal with it.   Lifestyle changes are difficult to make when stress levels are out of control.  Stress management should be a priority in everyone’s life!  If you don’t have time for your obligations, consider restructuring your priorities and delegating some them if you can.   Look at your life as a whole and find ways to simplify it.  Your success depends on it.
    
5. Sleep more.  I believe that most people have to ability to find the time to commit to more sleep.  You probably have heard by now that lack of sleep is unhealthy and has been directly linked to weight gain by many studies.  Children who are poor sleepers tend to be overweight or obese as well.  Aim for at least 7 hours of sleep per night.  Consider minimizing or discontinuing television use.  Many Americans spend countless hours per week watching TV.  These hours could be spent exercising or sleeping.  I used to watch hours of television per week prior to my lifestyle change, so I know that it’s a hard habit to break.  Practicing good sleep hygiene is a must, and giving up the TV may be the key to getting better sleep.  Turning off all media a couple of hours before bed (cell phones, iPads, laptops, etc.) will help as well. There are medical conditions that can interfere with sleep, so a visit to your primary care physician may be in order if you feel like you are getting enough sleep and are still chronically tired. 
    
6. Get an annual physical.  I’m placing this on the list because there are medical conditions that can silently harm your body and do serious damage even when you are feeling healthy. I’m talking mostly about high blood pressure, but diabetes can hide out for many years as well.  You also may require screenings for various medical conditions as well.  If you don’t get your annual physical, you could be unknowingly causing organ damage that will take years off your life and, even worse, cause severe disability.

Learn more at: http://tinyurl.com/luqgdex

Antioxidants: The 13 Healthiest Foods

In her just-released book,The O2 Diet,weight-loss expert and WH contributor Keri Glassman, R.D., reveals the powerful benefits of eating foods that are packed with antioxidants.

When it comes to eating healthy and losing weight, we've been focusing on the wrong set of numbers, says nutritionist Keri Glassman, R.D. This month, Glassman launches a revolutionary way of eating in her new book,The O2 Diet, which is based on the foods that have the highest antioxidant activity levels. This plan will make it super-simple for you to shed pounds, look fabulous, boost your energy, and amp up your brainpower.

Glassman's plan is based on the ORAC scale—a scientific value that represents the antioxidant levels of foods. (ORAC stands for oxygen radical absorbance capacity.) Using this scale, she has devised a diet that gets you 30,000 ORAC points a day—10 times the current recommended level of 3,000. It's those mega ORAC points that scoop up free radicals, the damaging rogue elements in our bodies that contribute to everything from wrinkles and brain fog to cancer and heart disease.

And you can say good-bye to calorie counting: By focusing on high ORAC scores, you'll chow down on foods that are healthy and have the right proportion of nutrients, so the extra weight will come off more easily.

In her book, Glassman explains how certain high-ORAC fruits and vegetables have specific powers. Load up on these antioxidant superstars every time you hit the grocery store—they'll help you bring out your healthy best in these five ways.

1 LOSE WEIGHT WITHOUT TRYING
On the O2 Diet, estimate that you'll lose about two to three pounds a week. But instead of worrying about the pounds, focus on ORAC points—and the pounds will melt away. These are just three of the O2 Diet's weight-loss wonders:

ARTICHOKES: At only 60 calories each, they're a calorie bargain. Artichokes are also super-high on the ORAC scale—7,900 points—and they contain phytochemicals that may lower cholesterol levels.

LEMON WATER: Lemon peel contains pectin, a soluble fiber that has been shown to help with weight loss. Add an ounce of lemon juice and some zest to each of your eight daily glasses of water (which will help you feel fuller), and you'll add 3,200 ORAC points.

RED GRAPEFRUIT: One study found that people who ate half a grapefruit with each meal lost 3.6 pounds over 12 weeks, while those who drank grapefruit juice three times a day lost 3.3 pounds. The red variety has more of the cancer-protecting antioxidant lycopene. Half a grape-fruit has 1,900 ORAC points.

2 MAKE YOUR SKIN GLOW
While no food can turn back the clock, some can perk up your looks and slow the aging process.

FIGS: Eating a handful of dried figs increases the amount of antioxidants in your blood for four hours, much longer than many other foods. Two small figs have about 2,700 ORAC points.

RED BELL PEPPERS: The unique combination of large amounts of vitamins A, C, and E make red bell peppers a skin superfood. Half a cup adds 600 ORAC points.

WATERMELON: This lycopene-rich fruit provides 33 percent more protection against sunburn than other fruits. (You still have to wear sunscreen though!) One cup of this diced melon has 200 ORAC points.

3 BOLSTER YOUR  BODY
Certain antioxidants have been shown to fight cancer, boost immunity, and keep bones strong.

BEANS: They're loaded with phytochemicals (including saponins, protease inhibitors, and phytic acid), which may protect cells from damage that potentially causes cancer, reports the American Institute for Cancer Research. Half a cup has 7,800 ORAC points.

PRUNES: These wrinkly little dried fruits are rich in vitamin K and a top source of the mineral boron, and we need both for strong bones. A three-prune serving gives you 1,900 ORAC points.

4 WARD OFF HEART DISEASE
Young women tend to be oblivious to heart disease, but that attitude itself is a big risk. How you eat today helps predict how healthy your heart will be 30 years from now.

CHERRIES: Researchers at the University of Michigan have found that the anthocyanins in dark cherries reduce belly fat and lower cholesterol and blood sugar; one serving packs 3,500 ORAC points.

DARK CHOCOLATE: Rich in flavonoids, chocolate is believed to promote heart health by reducing platelet activation, affecting the relaxation capabilities of blood vessels. One ounce of dark chocolate has 5,900 ORAC points.

5 BOOST YOUR BRAINPOWER
The neural pathways in our brains are growing and improving all the time. Eat the right foods and you'll be able to concentrate better, remember more, and feel calmer.

BLUEBERRIES: They may improve memory, cognition, and balance. Researchers believe that blueberries (9,700 ORAC points per one-cup serving) reduce inflammation and can help us overcome the normal effects of brain aging.

CINNAMON: Researchers believe that cinnamon may inhibit certain Alzheimer's disease cells. One teaspoon of cinnamon adds 7,000 ORAC points.

PLUMS: These juicy treats decrease anxiety-related behaviors, and researchers think they may protect against depression. One plum adds 4,100 ORAC points to a meal.

Learn more at: http://tinyurl.com/o3w834e

10 Tips to Improve Your Cardio Workout

Making cardio workouts part of your exercise regimen is a surefire way to improve fitness and health. But you don't have to spend hours on the treadmill or trail to achieve results. Instead, use these tips for effective cardio workouts that burn calories and fat.

1. Increase the Incline

Instead of running on a flat road or treadmill, head for the hills or bump up the incline. Running uphill will send the heart rate through the roof and increase the calorie burn. Some added benefits include improved leg strength, running form and spring speed.

2. Hands Free

When using a piece of cardio equipment don't hold onto the handrail. Just let go and pump the arms forward and back, not across the body (which will reduce the effectiveness of a workout).












3. The Great Outdoors

If possible, take to the outdoors to add variety and new challenges to a boring running routine. Mountain biking and trail running on uneven surfaces improves athleticism and balance while working smaller, but equally important, stabilizer muscles.

4. Stop and Go

Use interval training to increase workout intensity and maximize results. Alternate periods of all-out effort with periods of low effort or rest. Try sprinting 100 meters and then walking or jogging back to the start line before repeating the sprint. Eight to 10 sprints is all it will take to get a great workout.

5. Swing It

Try kettlebell training for a workout that provides both cardio and strength benefits. Use the two-hand kettlebell swing to improve lung efficiency and maximum heart rate in a fraction of the time of traditional training methods.

6. More Work, Less Rest

Select six to eight body weight exercises, resistance training and cardio-based movements to use as part of an up-tempo circuit-based workout. Perform the first exercise, and then move onto the next without working. Repeat for each exercise before resting for one to two minutes at the end of the circuit.

7. Keep Pace

Use a smart phone app (like FitDay), heart rate monitor or GPS to record distance, pace and calories burned. Tracking all of these variables helps increase motivation and promote progress to avoid a performance plateau.

8. Turn it Up

The music that is. Listening to music during a workout improves performance by increasing motivation and reducing fatigue. Pick something up-beat and fast-paced to keep energy levels high throughout the workout.

9. The Buddy System

Workout with a training partner or group of friends to make the entire gym experience more enjoyable. Being accountable to another person will also serve as motivation and prevent missed workouts.

10. Be Consistent

The best way to get results from a cardio workout is to create a routine and stick to it. Whether it's first thing in the morning, at lunch or after work, the body will adapt to training any time during the day. Be consistent and exercise on a consistent basis and your fitness goals are within reach.

Read more at: http://tinyurl.com/p5clz8v

Cardiovascular Endurance

 Cardiovascular endurance is the most important aspect of fitness. It is basically how strong your heart is, which can potentially add years to your life. The heart is the most important muscle in the human body and if it is kept healthy then you can avoid numerous health problems. Another reason that cardiovascular endurance is important is because your heart controls the oxygen flow to all your muscles - meaning cardiovascular health has a direct impact on your performance, both endurance and strength wise.

    The reason your cardio performance can be improved is because the heart is a muscle, and like all other muscles in the body if you keep working it it will adapt to the workload given. This allows us to have direct control of how healthy one of the most important systems in our body is. But keep in mind there are other factors that effect heart health, such as cholesterol  and blood pressure. Eating right and exercising will ensure that your heart becomes, and remains, healthy throughout your life.

    Many people are surprised at how easy it is to improve their cardiovascular endurance. All it takes is 15 minutes of exercise while in your target heart rate, 3 times a week. Although this isn't the most effective way out there, it is a quick convenient way to get into better shape and is definitely perfect for a beginner. Depending on the cardiovascular exercise, it may also improve muscular endurance.

Below is a chart that you can use to find your target heart rate, and a basic exercise program for cardiovascular training.

Beginner's Cardiovascular Training Program

Day	Exercise#1	Exercise#2	Exercise#3
1	Treadmill 15-20min- light jog to run	Rowing Machine 15-20min- quick pace	Push-ups 3 sets of max # of reps
2	Cardio Bike 15-20min- medium to quick pace	Chin-ups 3 sets of max # of reps	Step Machine 15-20min- quick pace
3	Treadmill 15-20 min- light jog to run	Skipping Rope 10-15min- fast pace	Tricep Dips 3 sets of max # of reps

This program should be carried out over a week long period and can also be used for muscular endurance.

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