Because I believe diet and exercise are so important, I’m often frustrated with the recommendations I receive. Nutrition and natural health ideas are often so negative (don’t eat this, watch out for that) or so rigorous (be sure to eat some raw, natural, organically grown vegetable I’ve never heard of) or so complicated, I end up ignoring them. And yet, I know diet is critical to my health and well-being, so I made up my own rules. My objective was simplicity, so all of you with greater will-power and more discipline, cut me some slack, OK? For the rest of us, I hope you find them useful.

1. Eat less. I used to eat until I was full, and then snack as a hobby. And, sometimes I still do. But, more and more, I decide when I’ve eaten enough, leave room for a treat later, and simply choose to eat a little less. I think it helps.

2. Drink more water. I used to try to drink 8 glasses a day, but I usually ended up either losing count…or just going to the bathroom a lot. Now, on my way to the table I stop by the sink and grab a glass of water. I figure that’s more water than most people drink, it probably helps me eat less (see Rule #1), and sometimes it reminds me to drink even more. Close enough.

3. Eat more fruit. Benjamin Franklin said, “An apple a day keeps the doctor away.” I just know apples, a banana, some grapes or something “exotic” like a mango or a kiwi tastes good, and it’s the fastest, most portable and convenient food I’ve found. A handful of those little baby carrots beats a sandwich by a good 90 seconds!

4. Eat your vegetables. Yeah, still listening to my mother. But on the positive side, they’re so easy! No sauces, no mixing or blending or nothing! Raw, steamed or microwaved, they’re great for adding color to a meal (greens, yellows, and beans in all sorts of colors). I know fresh and organically grown is best, and sometimes I buy them that way….

5. Eat more rice and baked potatoes. I score points with my doctor, my “significant other” and again, it’s about the easiest cooking I’ve figured out.

6. Stretch when you feel like it. I used to follow a routine that recommended stretching and yoga for about 30 minutes every morning. Wonderful stuff! Very healthy. And someday I’m going to give it another try! For now, every morning, and several times during the day, I stand up and try to reach the ceiling. I bend, twist, shake my shoulders, breath deep, whatever seems to feel good at the moment. Then I get back to work.

7. Avoid exercise and elevators. OK, I believe jogging and sweating and lifting weights are good for me. And I do some of it. But I also find it useful to walk around the block to get the mail (the box is across the street) or take the stairs instead of the elevator. I walk the dog, push the lawnmower and play tennis and golf with my friends. That way I figure I’m exercising and leaving the gyms open for the rest of you.

8. Spend time with friends. Talking, sharing dreams, giving and receiving support, solving life’s great mysteries and debating politics or religion with a friend does wonders for the soul. And, hugs are good. And if you have a life-partner, I find talking regularly seems to avoid a number of other problems, as well!

9. Laugh every day. Tell a joke, wrestle with your dog or play with the kids next door, but have some fun! Life’s short.

10. Plan for dessert! At the end of the day, I really like something special to top it all off. So, I plan for a bite of chocolate or a cup of low-fat pudding or yogurt or a handful of fresh grapes. It sure seems to beat restlessly searching the cupboards and refrigerator for “something” and ending up with a big bowl of ice cream!

Finally, a few words of experience. It’s OK to “slip” once in a while. At least it better be OK…I seem to do it periodically. Just get up again tomorrow, make the rules simpler, more fun or more appropriate for your situation and get right back on! I don’t think the objective is perfection — there’s no point in having a heart attack getting all stressed out about the rules! Just go have some fun!

© Copyright 2003 by Philip E. Humbert. All Rights Reserved. This article may be copied and used in your own newsletter or on your website as long as you include the following information: “Written by Dr. Philip E. Humbert, writer, speaker and success coach. Dr. Humbert has over 300 free articles, tools and resources for your success, including a great newsletter! It’s all on his website at: http://www.philiphumbert.com

Fitness is the key to optimal health and an exercise bike can help you to achieve just that. But, why an exercise bike? Why not go for something else? There are many reasons why you should purchase a bike and use it. If you plan to use it for a clothing hanger, don’t bother. But, if you are ready to improve your overall health, then you should consider the purchase of an exercise bike.

Here are some reasons why you need a bike:

Are you seriously overweight? Those that are more than 25 pounds overweight often have trouble losing that weight no matter what they try. The catch 22 is that you need exercise to lose the weight but you barely can make it from the bedroom to the living room without becoming tired. How can you possibly do a routine that will allow you to lose weight? An exercise bike is the perfect solution because it allows you to work at your own pace. It allows you to start off slowly and build up in speed gradually without overexerting yourself.

Heart problems? Many doctors that have patients with cardiac conditions will tell them they need to lose weight. But, stressing out the heart is a huge problem for them. The benefit here is that the body gets a workout and the cardio workout obtained is significant but light enough for many heart patients. Simple. It’s the right combination for those with a heart condition. Of course, as with all other fitness equipment, you should consider talking to your doctor before starting any exercise program.

You won’t go broke- Most people can afford a decent bike. That’s because you don’t have to purchase the most expensive to get the benefits of exercise. A simple stationary bike can be a great way to start off.

Do you get bored? Okay, the problem with many exercise routines is that they are boring or too hard. But, with an exercise bike this is anything but true. If you find yourself becoming bored, move the bike in front of the TV. Turn on your favorite football game and you’ll never realize you did three miles while the team has the ball. You get your mind working and your body too.

Easy to do- Many people find that things that are too hard are things they just find excuses not to do. With an exercise bike, you have less of a chance of this because you can do it. Results happen each time you get on and you’ll see yourself building muscles that burn fat and you’ll see the inches coming off. It’s that easy.

Mike Singh is the publisher of http://www.1-stop-fitness.com/ On his website he provides articles about used stairmasters and discount rowing machines.

Fitness is the key to optimal health and an exercise bike can help you to achieve just that. But, why an exercise bike? Why not go for something else? There are many reasons why you should purchase a bike and use it. If you plan to use it for a clothing hanger, don’t bother. But, if you are ready to improve your overall health, then you should consider the purchase of an exercise bike.

Here are some reasons why you need a bike:

Are you seriously overweight? Those that are more than 25 pounds overweight often have trouble losing that weight no matter what they try. The catch 22 is that you need exercise to lose the weight but you barely can make it from the bedroom to the living room without becoming tired. How can you possibly do a routine that will allow you to lose weight? An exercise bike is the perfect solution because it allows you to work at your own pace. It allows you to start off slowly and build up in speed gradually without overexerting yourself.

Heart problems? Many doctors that have patients with cardiac conditions will tell them they need to lose weight. But, stressing out the heart is a huge problem for them. The benefit here is that the body gets a workout and the cardio workout obtained is significant but light enough for many heart patients. Simple. It’s the right combination for those with a heart condition. Of course, as with all other fitness equipment, you should consider talking to your doctor before starting any exercise program.

You won’t go broke- Most people can afford a decent bike. That’s because you don’t have to purchase the most expensive to get the benefits of exercise. A simple stationary bike can be a great way to start off.

Do you get bored? Okay, the problem with many exercise routines is that they are boring or too hard. But, with an exercise bike this is anything but true. If you find yourself becoming bored, move the bike in front of the TV. Turn on your favorite football game and you’ll never realize you did three miles while the team has the ball. You get your mind working and your body too.

Easy to do- Many people find that things that are too hard are things they just find excuses not to do. With an exercise bike, you have less of a chance of this because you can do it. Results happen each time you get on and you’ll see yourself building muscles that burn fat and you’ll see the inches coming off. It’s that easy.

Mike Singh is the publisher of http://www.1-stop-fitness.com/ On his website he provides articles about used stairmasters and discount rowing machines.

Let’s take a look at seven simple steps you can take right now to move you rapidly along toward your fitness goals.

Think on paper: Only about 3 percent of adults have clear, written goals. These people accomplish five and ten times as much as people without written goals.

Step 1: Decide Exactly What You Want. This will allow you to prioritize your tasks to that you are spending the most time on high value tasks that move you closer to your goals. If your goal is to add 20 pounds of muscle, there isn’t much point in using up a lot of you training time by jogging 5 miles a day.

Step 2: Write It Down. Again, think on paper. Written goals are a powerful thing. They have an energy behind them that helps you move toward them that unwritten goals just don’t have.

Step 3: Set A Deadline On Your Goal. Create a sense of urgency and positive pressure. Without a deadline you will procrastinate and do the little things that may damage your short term goals. If you are having “after” pictures
taken in three weeks then you are much less likely to swallow that bag of popcorn, than if you are just getting in shape…eventually.

Step 4: Make a list of everything you can think of that you will need to do to help you achieve your goal. Leave nothing to chance. The more planning you do ahead of time, the more likely you will stick to the plan and achieve your goals. The more prepared you are, the more success you will experience.

Step 5: Organize the list into a plan. Organize your list by priority and sequence.

Step 6: Take action on your plan immediately. Do something. Get started. Start building positive reinforcement and momentum RIGHT NOW.

Step 7: Resolve to do something every single day that moves you toward your major goal. And with fitness, you have to, don’t you? Whether it is your workout, eating six high protein meals, etc. you should always be doing something that moves your forward toward your goals.

Don’t just read these tips and nod your head. Activel use them. They will make a big difference, not just in your health and fitness goals but in your life in general.

Gregg Gillies

Excellent choices for your fitness regimen are elliptical exercise machines. When compared to a treadmill, these pieces of equipment can give you a better workout without giving you all the damaging side effects of running on the treadmill belt. One of the common problems with the treadmill is that they can do a good amount of damage to the knees, back, and hips from the shock of hitting the hard surface time and time again. With the elliptical, you lose most of this painful shock because you are not running but moving in an up and down motion. Elliptical exercise machines are fast becoming the type of machine to own and use for a healthy workout.

How To Choose The Right Machine

If you head to a local department store, you are going to be overwhelmed with your options in these machines. Elliptical trainers should be purchased based on several key factors including these.

· The machine should be of high quality. The most important factor is to determine if the equipment will take the beating you are going to give it. When looking at a price scale, the lower end models are often the least quality. But, that doesn’t mean that you have to go with the highest cost either. Middle ground is often the best in quality.

· Look at what the machine is designed for. For example, if you belong to a health club where they use these machines, notice how well the product works for you. Do you enjoy it? Is there one type that you like better than others? If so, then gravitate towards the purchase of that one instead of the other. Also, if you are used to a commercial choice, you may want to purchase one of this quality. You’ll have a tool that lasts a lot longer than others and it is one that is often high in quality and use.

· If you are new to home fitness equipment, you may want to invest in a lesser expensive model until you know for sure whether or not you like it. Then, you can always improve on it down the road.

· Use consumer reviews to get the best idea of how well a product works out of the box. You’ll find these reviews available throughout the web for various machines. You are more than likely going to find a wide range of opinions but instead of looking just at the surface of these reviews, find out why people rated them the way that they did. For example, if they thought the product was too hard to use, perhaps this is something that you should consider.

Getting A Good Price

You’ll also be able to find great prices on the equipment you are after by thoroughly comparing models. You’ll also find a wide range of opportunity online to get a lower price such as through discounts, sales and even by purchasing wholesale. Elliptical exercise machines are an excellent tool, but if you want to get a good quality product as well as one that will not break the bank, you’ll need to invest some time in researching them.

Susan Dean is the webmaster and publisher of
http://www.elliptical-trainers-shop.com/ Visit her site for a help & tips on selecting the best elliptical trainer to buy.