3 Most Useless Exercises For Fat loss

There is nothing more frustrating than seeing well-intentioned and motivated people wasting their time at the gym. With a little bit of good information, they could get the results they are working so hard for.

1.    1. USELESS: Slow paced cardio on either the treadmill, cross trainer, stepper or bike. 

SOLUTION: Interval training is one of the quickest and most effective ways of losing fat.   Interval training is training at a high intensity for a short amount of time and then a low intensity until you've recovered, the process is then repeated several times.  For example run 30 seconds as fast as you can and then one minute very slow. Do this 5 times to start.  Be sure to include a warm up and a cool down.  Sessions shouldn't take more than 20minutes

2.    2. Useless: Sit Ups.  These seem to always be a favourite as many dream of having gorgeous toned abs.

 

Solution: If you want to really work your core and have better chance at toning your abs then try big movements such as squats, lunges and press-ups.  Also remember that as long as there is fat over your abs, they won't be revealed.  Proper nutrition is crucial if you really want nice abs.

3.   3. Useless: Machines such as the leg extension, etc.  

4.   Solution:  Free weights.  Using free weights for compound movement exercises such as a squat and press, step-ups or deadlifts will burn far more calories and they're a bit more interesting than sitting on a machine. Most machines are single movement exercises meaning they only work the muscles around one joint; therefore they burn very few calories.  Gyms like them as people can use them with very little instruction.

    

      It's amazing that with just a few simple truths and knowledge so many people could be one step closer to their goals; rather than wondering each week why they work so hard to get no where. 

If you've never used free weights or tried interval training, it could be a bit intimidating at first.  It is also crucial that if you do use weights that you use the correct technique.  Don't let this put you off or intimidate you. 

Personal Trainers are no longer just for the rich; many people are seeking the help of a trainer.  Even just a few sessions to ensure you are doing things correctly will make world of difference when it comes to reaching your goals.  If you're not quite ready for personal trainer then the internet is a great place to start.  The industries top trainers all post exercises on youtube.  How do you know if you've chosen a good site?  Read the comments, if they're not a good trainer, you can be sure that others out there will let them know it.

Go for it.  Change what you're doing.  Use these three simple solutions and start reaching your goals.

 

To sign up to the rocofit newsletter go to http://www.rocofit.com/newsletter

WATCH THIS!

There is an AMAZING movie coming out June 12th called Food, Inc.
Spread the word!!! Here is the link to watch the trailer.
You won’t believe it! http://www.foodincmovie.com/

Ladies, don't be afraid of sweating!

Workout hard: Don’t Be Afraid to Sweat!


It never surprises me how many women want to lose the excess fat, tone up and look amazing, however they don’t like to sweat! I’m laughing as I write this; as I know the women that have said this to me are likely to be reading this article.

The fact is if you want great arms, a firm back side, shapely legs, gorgeous abs, you will need to work hard and sweat!

For a shapely lean and toned body there are 3 things you must embrace:

1) Nutrition – This won’t make you sweat but it’s one of the most important parts of looking great. A diet of fresh, clean and natural foods. Ensure you drink plenty of water, lots of fresh fruits and vegetables, good fats, fibre and protein. Go to Rocofit Tools, for free nutritional information: http://www.rocofit.com/tools/

2) Interval training – Leave the slow boring runs behind; embrace interval training. Start off slow and work your way up. Not convinced? Read this article by Charles Poliquin
http://www.charlespoliquin.com/Training/aerobics-1.php.

3) Resistance training – You don’t necessarily need expensive weights or a gym membership to start resistance training. Your own body weight is a great way to start. Excellent exercises for legs are, squats and lunges; for great arms do push ups and dips. With so many excellent trainers uploading videos on youtube you have a wealth of knowledge and expertise and your fingertips.


Sweating might not be considered very feminine but it most definitely is necessary if you want to get your ideal body. All the crunches in the world won’t get you great abs, all the squats in the world won’t get you toned legs. What will is all of the above. So go for it ladies, eat well, work hard and get sweating!

Beginners Running Course!

If you've always wanted to run but just don't know where to start then this is your chance. I'm putting together running courses for beginners with the goal to run 5 km's by the end of the course.

Course consists of:

6 Week Program:
Two sessions a week

Location: Highbury Fields

Start Date: First/Second week of May

Possible Times:
Wednesdays and Fridays: Late mornings or lunch time
Mondays and Wednesdays: Late mornings or lunch time
Tuesdays and Thursdays: 7:30 or 8pm

Duration: 45 minutes

Cost: £99/12 sessions (Introductory offer)

Minimum number of participants: 4

I can be flexible with the times apart from evenings.

Optional: If 4 people can only make one day a week then I can do a 6 week one day program with participants running one extra day in the week on their own. What can't be done is mixing the one day a week and two day a week participants.


With my 3rd Marathon almost behind me I have a lot to share with you from technique, motivation, nutrition, hydration and running gear.


Improve your cardiovascular health, relieve stress, improve confidence, meet new people and shed a few pounds - Get running! I love it!


Please pass this on to anyone you think may be interested


Any one interested contact me by Friday 24th of April. Email rocofit@hotmail.com

This is an excellent program for those wanting to enter a race for life event


Health and Happiness

Rosa

Health & Fitness Coach

My Marathon Fundraising - Acts Of Hope

Go for it, CHEAT!

That's right, I'm encouraging you to go out and cheat on your healthy eating plan.  If you've been really good and stuck to your plan 100% for at least 2 weeks,  then it's time to give yourself a break....sort of :)

This doesn't mean that you should go overboard and go for those takeaway or ready meals but you can enjoy a nice meal out.  Just be sensible. For example have a really good quality grass fed beef burger, an authentic Italian pizza that is often very light on the cheese, or if you're vegetarian, Turkish food is often an excellent option with a variety of mezes to choose from.  

I don't usually recommend or advise on alcohol but once again if you have been really good, there's nothing wrong with a nice glass of red wine with your meal. If you're not a fan of red then white is the next best option; however stay away from beer and spirits. 

Enjoy your cheat meal!

You Deserve it!

Here's something a good trainer friend of mine shared with me regarding what he tells his clients when they find it difficult to resist all the temptations such as coffee, fast food, crisps, sweets, etc. 

He shares with them that we often give in to these temptations by telling ourselves that we deserve it.  If we have a bad day of work we reach for that chocolate bar, or if we have to get up extra early we justify that extra cup of coffee.  We always find a way to justify these temptations, but the truth is what we really deserve is to fill our bodies with good nutritious food.  We owe it to ourselves!  If we feed our body good things then the benefits will be increased energy, improved circulation, vitality and well-being.  

Next time you are tempted to reach for those empty calories, think to yourself: Do I really deserve this?  

My Next Challenge - Check it out!

My greatest challenge yet is coming up.  It's the London Flora Marathon 2009.  I've completed 2 marathons in the past therefore that isn't my challenge.  The challenge is training through the winter!  

I've always chosen to do autumn marathons meaning most of my training has been through the summer.  Keep up with how I'm surviving by reading my running blog: Click HERE  

I'll share with you what I am doing for training, what I'm eating, what kinds of supplements I'm taking, and simply how I am getting on.

I hope that my blog will inspire you, not necessarily with running a marathon but with facing whatever challenges you have ahead of you.  I want to show you by that taking one day at a time and at times one step at a time that you too can accomplish anything.  

Whether your challenge is sticking to a new nutrition plan, an exercise plan, or something more personal, whatever it is that you too can get there.  No one said it will easy but the rewards will be life changing.

My philosophy: Stop dreaming and start doing!

Healthy Recipes For Work

Stuck for ideas of what to take to work for lunch and snacks?

If so....Check out the sneak preview to my book: 101 Recipes For TheOffice. Click HERE Included in the preview are FREE recipes for you to tryout.

I hope you enjoy these free recipes as well as reading theintroduction to my book as to why I would take the time to creat abook of healthy recipes specifically to take to the office.

If you enjoy the recipes and would like the remainder, simply click HERE Hope you enjoy your free recipes!In Health and HappinessRosa.ps. questions or comments please write to me at contact@rocofit.com

In Health and Happiness
Rosa

Is eating FRUIT the same as eating CAKE?

Could eating fruit be keeping you from reaching you're fat loss goals?

If you're trying to lose a lot of fat or simply looking to lose those last few pounds then keep reading.

Let's start from the beginning:

We all know our body needs food to provide us with energy, but how does it do this? It uses mainly carbohydrates. Carbohydrates are sugars that your body stores as glycogen for to use as energy.

There are two types of carbohydrates: Simple and Complex. All carbohydrates are made of sugar. Complex carbohydrates are made up of hundreds of sugars molecules, these are your startches and fibrous foods that provide you with sustained energy as they take longer to digest.

We're going to look more closely at simple carbohydrates. These consist of one to two sugars thus their name; simple. Simple sugars include refined sugars such as cakes, biscuits and fizzy drinks as well as natural sources found in fruits. Simple carbohydrates are digested quickly and give you energy quickly.

So is eating fruit the same as eating cake? Definitely not.

Fruit is full of vitamins and fibre that is important for a healthy balanced diet however, what is important is when you choose to eat fruit. The sugar in fruit is a simple sugar called fructose. Remember simple sugars are used immediately by your body for energy so if your glycogen levels are low then your body will use them, if not then your body will store them as fat.

Note: If you follow a low GI diet and are confused as many fruits are low GI it's because the liver releases fructose as fat. Fat does not raise insulin levels and therefore doesn't increase your sugar levels rapidly.

So should you eat fruit or not?

YES but it's all about timing. The best time to eat fruit is first thing in the morning for breakfast or right after a work out. The reason being at these times your glycogen levels are low. Eating fruit at this time will help in your recovery. During the day your liver gylcogen levels are more likely to be full and therefore eating simple carbs could lead to the storage of fat.

So go ahead, enjoy your fruit at the right times!

Try: apples, grapefruit, lemon, cataloupe, organces, blueblerries, cherries, blackberries or strawberries.

Enjoy!

There's still time to get in shape for summer!

Summer is very near and as the weather becomes warmer and you try to find ways to cool yourself down with nice treats such as a cold beer, a chilled glass of wine or even a deliciousous ice cream, think twice! As the old saying goes 'a moment on your lips, a lifetime on your hips!'

Ice cream is very high in fat and sugar, as well depending on the kind of ice cream you’re eating it may also contain colourants and preservatives. Alcohol as well is high in sugar and contains 7 calories/ gram. It may not sound like much however if you consider that fat contains 9 calories/ gram, you can almost think of drinking as the same as drinking fat…yikes!

Before you add on those extra empty calories, remember that you no longer have that nice winter coat to cover up with, summer means wearing slightly more revealing clothing.

What to do? Here's a solution!

As a treat in place of ice cream, make yourself a fruity smoothy. Mix organic bio live yoghurt, frozen mixed berries, and a bit of agave nectar. The yoghurt makes it creamy, the frozen berries makes it thick and cool and the agave nectar is a natural way of sweetening it. Agave nectar can be found in most health food shops and some super markets. It's a natural sweetner for the agave plant in mexico and is low GI, meaning it won't give you a sugar spike.

Rather than the ice cold beer and wine, try having sparking water with lemon and/ or fresh mint to taste, also add a bit of agave nectar. This is an excellent refreshing drink.

Make the smart choices now and you're still in plenty of time to shed those few pounds before summer is truly here!

As well to give yourself an extra boost to shedding those pounds, start moving your body as well as thinking about what to eat. Try resistance training to build muscle and help burn fat. Your body burns more calories at rest to maintain muscle than fat.

What should you do? As the weather becomes warmer, it’s a great idea to work outdoors.

Try training with a friend in the park. There’s no need to carry equipment around with you, you’re body weight is the best portable weight!

Try this circuit:

1) 5 Press ups
2) 5 forward lunges
3) 5 reverse lunges
4) 5 dips off a bench
5) 5 squats

Do this circuit 5 times with a 2 minute rest in between each set. If you’re still feeling quite energetic then have a few short races with your friend. Choose a tree or something approximately 100m’s away. Have a rest and do it again!


Enjoy the nice weather, look great and feel great all at the same time!

Remember to sign up to my FREE NEWLETTER http://www.rocofit.com/newsletter

Powerful Weightloss Tools!

Want to look the best you've ever looked? Feel better than you've ever felt? Be the best you you've ever been?

I'm sure the answer is YES!

How to do it you wonder?

By Effective Goal Setting and Pre Empting Excuses. Sounds simple, but don't underestimate the power of these tools.

Here are 3 steps to getting you closer to a healthier, happier you!

1.Goal Setting. This is the most important of all 12 principles! Without a clear goal, then you can not have clear direction. The most important thing about goal setting is that it is realistic and very specific. For example it's not enough to just say you want to lose weight, or even to say that you want to lose 10lbs.

Here's what to do:

Choose a date in the future including the day, month, and year; it's a good idea to choose a date that may be significant to you or a date that's linked to special event.
Next describe where you will be when you know you have achieved your goal. Will you be in your room in front of the mirror? Will you be sitting at your desk in your office? Be specific!
Finally how will you know you achieved it. Will you be doing up your belt and realise you've had to tighten it a few notches? WIll you be putting on your favourite outfit and realise if fits perfectly? What will you look like and feel like from head to toe?
Get the picture? Start to live that moment as if it has already happened.

2. Visualise Your Goal. It's critical that you don't go through the hard work of setting your goal simply to forget about it. Visualise it every single day! Choose a time in the morning or a time when you're on your way to work, basically a time when you know you have a few minutes to reflect on and live the moment in which you have achieved your goal.

3. No Excuses. At the start of each day think of potential moments or situations that may put you off track. Come up with a plan before they happen. For example if you know you have to meet a friend for dinner, think ahead and choose a place that you know will have healthy meals that you can choose from. If you know you're going to have a busy evening, fit your exercise in to the morning or at lunch. Be one step ahead, all the time!

I know this is just the start of a HEALTHIER HAPPIER YOU! Go for it! Give it a try

Fix your broken bum!

If you work long hours in an office and spend a great portion of that time sitting chances are you're suffering from a broken bum!

A well functioning bottom is crucial for good posture. Your glutes are the largest mucle in your body, they're responsible for stabilising your hips and protecting your lower back. Chances are if you suffer from lower back pain or knee problems the reason could potentially come down to your glutes not working properly.

What to do? Here are two very effective exercises that will not only fix your bum to improve your posture and hip stability but will have you looking great in those jeans!

Exercise #1 Side Glute Raises
My friend Laurie takes you through this exercise. This is a great one to start with! Go here to have a look: http://www.youtube.com/watch?v=azt0TnyhlXM

Exercise #2 Reverse Lunges
I take you through my favourite exercise to get those glutes fired! Go here to check it out: http://www.youtube.com/watch?v=sZDkAK6CDQM

Combine these two and you'll be pleasantly surprised at how great your glutes will feel!

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Remember if you'd like to receive more information on health, fitness and motivation. Simply sign up to rocofit's newsletter. It's easy, just click HERE

Flat Abs Fast!

There are many programs and books out there promising you FLAT ABS. I'm not about to tell you how bad they all are, what I want to tell you is that all the good ones ALWAYS include a nutrition component.


The truth is, you can do as many crunches and sit ups as you want, you might become stronger but you won't see that 6 pack until you've lost the fat.


Here's the fastest way to lose fat:


1) Eat every 2-3 hours
2) Eat breakfast and include protein
3) DRINK Water
4) Eat the right foods (cut out wheat, alcohol, sugar, caffeine and dairy other than yoghurt and organic butter)




Here's a perfect day:


8am: Breakfast (scrambled eggs and smoked salmon)

10:30am:Snack (Apple and 12 Brazil Nuts)

1pm: Lunch (Chicken and avacado sandwhich made with wheat free rye bread, and sliced

carrots and cucumber with houmus)

4pm:Snack (Plain bio live yoghurt with chopped mango and mixed seeds)

7pm: Dinner (Chicken breast with roasted peppers and courgettes and baked sweet potato

wedges)


There's no secret to flat abs, no need to spend money on fancy programs, simply work hard at your nutrition, exercise regularly and the flat abs will come.


Here's a few of exercises from my colleagues and I to get you started: (Click on each exercise)


The PLANK
The CURL
The LEG THROW This is quite advanced. Ensure your lower back is pressed in to the ground. Only do this exercise when you feel you are strong and would like to move to the next level.


Save your money, commit, put the hard work in, and enjoy your results!
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Feel like every day is like the next? Have a look at the most AMAZING LIFE CHANGING program. You won't regret it. CLICK HERE for the Magic 100, You won't regret it! It's changed my life, I've never acheived so much in such a short time.
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In Health and Happiness
Rosa.

What's Your Creed?

My friend Dax Moy author of the Magic 100 has just put together a short video of his creed. A couple minutes of your time to watch this can change your life!

Click HERE to watch.

You'll want to START LIVING each day like it's magic!

This has has trully inspired me and has me thinking of what my own creed is. Have you thought of yours? Go for it! Check out the short clip.

Life's too short to let each day pass you by, days quickly turn into weeks, weeks to years, years to decades...before you know it you're wondering where the time went.

Don't look back and think 'if only'. START LIVING each day like it's a gift, BE YOUR BEST, encourage those around you to be their best.

Live every day likes it's Magic !

STOP dreaming about your dreams and START living them!

I have to confess, I've been keeping a secret....sort of

Here it is:

In the last 6 months I have accomplished more than I could have possibly hoped for or dreamed of. I've set goals and have achieved all of them. These include:


1. Successfully changing careers

2. Writing 2 books (Both will go on sale in the next month)

3. Purchasing my first flat

4. Generating mailing lists of thousands of people

5. Finding brilliant clients and maximizing my weekly appointments

6. Going on 2 vacations in last 6 months (I want to go on 1 every 3 months)

7. Running Berlin Marathon in under 3:42 (my goal was for under 4 hours)


I list these not to brag but rather to share with you the idea that you too can achieve your dreams, most importantly you can do it NOW and not in a years time or several years time.


How did I do it?

I used Dax Moy's (One of the UK's Top Fitness Experts) Magic 100. It really is Magic! It has changed my life. For the first time I feel like I'm living my dream rather than just dreaming it.

I say I kept this a secret simply because I never thought to share it with you and all the other members of my mailing lists.

I simply told my friends and family about it. It wasn't until I was talking to a friend about my newsletters and my success that I realized that I need to share this information with as many people as possible.

After all I truly believe that you are only as successful as your ability to positively impact the lives of others.

Click Here to start living your dream and not just dreaming it!

Once you've started living your dream email me your success stories, I'd love to hear them!


In Health and Happiness

Rosa.
contact@rocofit.com

Are you a grape or a raison?

If you're drinking at least 1 litre of water for every 25kg then
CONGRATULATIONS you're a GRAPE! No need to keep reading, unless you want to reaffirm what a great thing you're doing for your body. If you're not drinking enough water then keep reading, you're a RAISON!

We all know that water is vital to health! So much so that without
it we could not survive, yet many people do not take drinking water
as seriously as they should.

If you're not drinking enough water here are a few side effects you
may be already experiencing or may experience in the near future:


Effects of dehydration:

Weight gain
Headaches
Tiredness
Constipation
Sore back
Muscle cramping
Dry skin
Viscous blood
Poor muscle tone
Kidney stones
Water retention
Heartburn
Stomach aches
Depression, Irritation
Nausea

Sadly I could go on but I think you get the picture! Ready to start
drinking more water? Here are some tips to get you started.

1) At the start of each day fill a couple of bottles of your required amount for the day. This will prevent you from guessing at the end of the day if you've had enough

2) If you don't enjoy the taste of water, try adding a couple of
lemon slices

3) Set yourself timers to remind yourself. It's so easy to get
caught up in a project for several hours and then realise you
haven't had a sip in hours

4) Try drinking herbal teas. There are several out there, so even
if you've tried a couple and didn't like then, keep trying. A few
nice one's are chamomile, peppermint, ginger, fennel, and
dandelion.

5) Keep bottles in your bag, car, office, where ever you spend time

Once you find what strategies work best for you, the next step is to
not become frustrated by the amount of times you find yourself
running to the bathroom. This will slow down after a few days.

What's happening is your body is actually ridding itself of
excess water. Over the period of time that you haven't been drinking
enough water your body has gone in to 'survival mode', it simply
wasn't sure if or when you were going to give it more water,
therefore it held on to the little water it had. You may have
seen the visible signs through being bloated or puffy around
your ankles, hips and thighs.

Remember water is vital to survival, treat your water intake with
the same seriousness that you would if you were ill and were
prescribed medication.

For those of you that read last weeks newsletter and are now
cutting out wheat, gluten, caffeine, alcohol and dairy (with the
exception of organic butter and bio live yoghurt) you may be
finding that a lot of your symptoms are associated with a lack of
water. Increasing your water will help your body rid itself of
the toxins now that you're eating high quality natural foods.


_____________________________________________________________________________________

Tell a friend. If you have a friend that you know wants to
make changes to their lifestyle and would find similar information and
support valuable send them to http://www.rocofit.com/newsletter/ for their rocofit newsletter


In Health and Happiness

Rosa

Boost your Metabolism!

Here are 5 ways to increase your metabolism.

Eat Breakfast. You’re metabolism slows down during the night, having breakfast ends your fast from the night before and gets your metabolism going. Eating breakfast will not only increase your metabolism, but people who eat breakfast are more likely to consume fewer calories throughout the day. Eating breakfast also leaves you feeling energetic rather than lethargic first thing in the morning.

Drink Water. Being dehydrated can cause your metabolism to slow down. Drinking water will help to increase your metabolism and it will also increase the feeling of being full, you’re therefore likely to consume fewer calories at each meal. Adults should be drinking 1 litre for every 50lbs of body weight.

Exercise daily. Increasing your lean muscle mass reduces fat and increases your metabolism. Studies have shown that your metabolism not only increases during exercise but that it stays elevated for a period of time afterwards. Try doing thing you enjoy so that you’re likely to commit to exercising regularly.

Eat protein with every meal. Eating protein increases your metabolism as your body uses more energy to digest protein in comparison to carbohydrates. Eating protein also keeps you feeling full for longer and decreases you’re cravings for unhealthy snacks. Try sources of protein such as: eggs, salmon, chicken, tuna, beef, mackerel, sardines and/ or turkey,

Eat smaller meals more often. Eating smaller meals more often ensures that your body keeps working and using energy to digest the food. If you want to lose weight, you need to eat! Try snacking on a handful of mixed nuts, natural organic bio-live yoghurt or an avocado on wheat free rye brea

Healthy Eating At Your Desk!

Eating at your desk is not ideal. In an ideal world we'd all be working fewer hours, fewer days and taking more vacations. Unfortunately for many of us our jobs keep us in front of a computer for more hours than are natural. It's not recommended that you eat at your desk through your workday; however there are times when deadlines must be met and every hour in the day is accounted for.

During these times don't let the lack of time become an excuse for a poor diet. A poor diet can affect our mood, lead to weight-gain, a lack of energy, dehydration – the list goes on. If you must eat at your desk make the right choices. Start now by changing some of the foods you currently have for foods that will give you energy and leave you feeling good. Try the following:

CHANGE coffee, FOR water and herbal tea. Dehydration can cause headaches, make you feel weak, dizzy and make you feel tired. Drinking enough water will also force you out of the desk even if it's just a short walk to the lieu

CHANGE sandwiches, FOR rye bread (wheat free, gluten free) with peanut butter. Wheat can make many people feel bloated and lethargic. Peanut butter is a good source of protein and ‘good' fat, choose organic no sugar added peanut butter.

CHANGE crisps, FOR mixed nuts. Nuts are an excellent source of protein and are high in essential amino acids. Try a mix of brazil nuts, cashews and walnuts.

CHANGE cakes, FOR avocado. Avocados are rich in protein and also contain monounsaturated fats, which may help to lower cholesterol. They don't need to be messy. Cut the avocado around the long way and twist the two halves. Remove the pit and eat using a small spoon.

CHANGE fruit yoghurts, FOR natural bio live yoghurt and muesli (wheat free and gluten free). Muesli is high in fibre, which can help to lower cholesterol levels, and complex carbohydrates that are important for sustained energy. Eating bio live yoghurt can help in maintaining a healthy digestive system as well as boost your immune system.

All of these suggestions do not need to be refrigerated, with the exception of the yoghurt; therefore, you can store them in your desk! Yoghurt can be kept for a couple of hours at room temperature, try having it as an early morning snack.

If you're are really pressed for time all major food stores now have on line shopping. The first time you sign up will take the longest, once you're set up then you can save your favourites and save time in the future. You could always have someone order it for you!

Shopping List: peppermint chamomile or nettle tea, wheat free gluten free rye bread, sugar free peanut butter, mixed nuts, avocados, bio live organic yoghurt, wheat free gluten free muesli.

When shopping purchase as much organic as possible to ensure the maxium nutrients possible.It has also been well document that the residues from pesticides and fertilisers are stored in our fatty tissues.

All of the suggested snacks are excellent at any time, not just when you are eating at your desk. Remember improving you're diet does not replace the need to move you're body. Do you're best to eat away from you're desk and get out and MOVE.

Don't wait for the New Year to improve your health!

We all know that exercise is important. We know that it improves our mood, helps us to either lose or maintain weight, increases our energy levels, helps prevent diseases - the list goes on. It’s so important that the government has gone as far as to set guidelines for exercise

The government recommends that people exercise five times per week for 30 minutes at a moderate intensity for general health; however, studies have proven that vigorous activity 3-5 times a week for at least 20 minutes is what you need to attain maximum health benefits and increase longevity.

In today’s busy world where people are juggling work life, home life and a social life, there is little time left for any kind of exercise regardless of it being moderate or vigorous. Or is this lack of time just an EXCUSE to be lazy? After all 20-30 minutes really isn’t that long. It’s the amount of time we spend hitting the snooze button, waste watching T.V. or waiting while dinner is in the oven.

Here are some techniques to helping you find the time to becoming a healthier you!

Make the decision. The first step is deciding that your health comes before everything else. Think of exercise as the medicine that keeps you well. If you were ill and your doctor prescribed a medication you wouldn’t think of not taking it. Think of exercise in the same way. Don't miss taking it!

Start today. It takes 21 days to create a new habit. The sooner you start the easier it will become. If you can stick to it for 21 days straight, you’ll be pleasantly surprised when it no longer feels like a lot of effort, but rather a regular part of your daily routine.

Find the time. Not having time is a nothing more than an excuse. If you were to become ill, I guarantee you’d find the time to recover. You’re body wouldn't allow you to continue with daily activities until you were well. Take the time now to write down what you do every day over a week. Once you've done this look at your timetable and see where you have pockets of time where you could exercise.

Schedule it. Once you’ve found that time, schedule it! Book an appointment with yourself and don’t let anyone break it. You’re health is just as important as a scheduled meeting at work. You’re boss wouldn’t accept you missing a meeting, and neither should you. Be your own boss.

Work hard. Once you’ve made the decision and found the time, the next step is to make the most of it. Work hard! As previously mentioned vigorous activity has far more health benefits than moderate intensity workouts. Examples of vigorous activities are running, circuit training, team sports, tennis, jumping rope, boxing and aerobics, basically anything that makes you sweat and increases your breathing.

Enjoy it. Find an activity you enjoy doing. Whether it’s running or a gym class use the time to have fun. Enjoying what you do will set you up for success. Don’t think of exercise as a chore, rather as a way of life.


Remember it takes 21 days to create a new habit. Start yours today! Don’t be lazy. Don’t put it off. This is your health, your life. Don’t wait for the New Year to start. New Year’s resolutions are another EXCUSE to putting things off. Feel and look great by the time the New Year comes around!