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Motivational Exercise Quotes

"A smile confuses an approaching frown."
-Author Unknown

"Nobody really cares if you're miserable, so you might as well be happy."
-Cynthia Nelms

"A smile is the light in the window of your face that tells people you're at home."
-Author Unknown

"Those who can laugh without cause have either found the true meaning of happiness or have gone stark raving mad."
-Norm Papernick

"Often people attempt to live their lives backwards; they try to have more things, or more money, in order to do more of what they want, so they will be happier. The way it actually works is the reverse. You must first be who you really are, then do what you need to do, in order to have what you want."
-Margaret Young

"Attitudes are contagious. Are yours worth catching?"
- Dennis and Wendy Mannering

"Life is a shipwreck but we must not forget to sing in the lifeboats."

"I had the blues because I had no shoes until upon the street, I met a man who had no feet.
-Ancient Persian Saying

"Attitude is a little thing that makes a big difference."
-Winston Churchill

"A person who has good thoughts cannot ever be ugly. You can have a wonky nose and a crooked mouth and a double chin and stick-out teeth, but if you have good thoughts they will shine out of your face like sunbeams and you will always look lovely."
-Roald Dahl

Bicycling your Way to Fitness

6 Minutes on your Bicycle per Day...

If you weigh between 160 to 170 lbs 6 minutes on a bicycle (cycling as fast as you can) burns 120 calories.

You are only cycling 20 mph (32 kmph), but in 6 minutes you've burned 120 calories... And when you realize you are only supposed to eat approx 2000 calories per day then that is 16.7% of your daily calories in JUST 6 MINUTES.

Now of course you don't need to be racing / going that fast. You could go at a more leisurely pace.

At 10 mph you burn 47 calories.

At 12 mph you burn 62 calories.

At 14 mph you burn 79 calories.

At 16 mph you burn 95 calories.

And this is just for someone who weighs 165 lbs. The more you weigh the more you burn when doing cardio because it takes more effort.

If you weigh 220 pounds the numbers go up dramatically!

10 mph for 6 minutes = 62 calories.
12 mph for 6 minutes = 84 calories.
14 mph for 6 minutes = 104 calories.
16 mph for 6 minutes = 126 calories.
20 mph for 6 minutes = 168 calories.

And its just for 6 minutes! Imagine if you bicycled at a leisurely 10 mph pace for 1 hour (bicycling 10 miles)... the total is 630 calories.

Go weigh yourself, visit the free calorie calculator at and then calculate how many calories you can lose just by cycling daily...

And then go bicycle every day for a month and see how much you lose.

For fun you can also take up fixing bicycles. Lose weight, fix bicycles, bicycle, save money on transportation, have fun!

How to Control Binge Eating

Guest Post by Chrissy Cee


Is there any chance you might give advice to someone so severely needing a how to control binge eating? I have suffered several years now and I am desperate to defeat it.

The problems tend to arise when I am alone mainly but sometimes also occurs when I am stressed. I think it is trying to numb the boredom and discomfort of being alone.

I have dropped a few pounds twice however each time I've returned to the binge eating ways. I truly really want this gone permanently. Please help.


I used to do the very same, my binge symptoms were mainly at night when I was alone. The biggest issues that helped me to conquering doing that is planning, visualizing, and distracting.

As far as planning, I'd prepare my meals and snacks the day prior to so that I knew I'd eat healthy. Sometimes a binge would happen whenever I had a powerful desire of craving for food because I hadn't had food in a extensive time (5-6 hrs or even more). Now I made sure I eat at the very least some thing every three hours. This assists me to eat 5-6 little meals throughout the day instead of 2-3 big meals.

Visualizing has been the largest motivator for me personally. Just picture yourself on an every day basis feeling and seeing yourself in your mind as already thin in your everyday clothes. You might not be presently there yet however it is incredible how should you retain believing that you're slim, the mind will automatically focus on means of getting there and becoming that image. Your mind is really powerful in so many ways.

One other way I personally use the strength of visualizing is saying how I want a certain event to be. As an example, I had difficulty during the night having the ability to manage my eating habits. So on my way home, while driving, I'd create in your mind walking in the door to my home, drinking plenty of water, washing up, and laying down for bed to chill out.

I additionally make use of visualizing when I go to places where there will be a large amount of food like parties. I'll visualize beforehand eating slowly and gradually and eating only little servings. You'll be amazed at your self-control whenever you try this strategy. I still use this technique almost everyday, for example even before I eat lunch with my co-workers, I quickly visualize eating slowly and enjoying a little meal.

The last thing I use is distraction. If I'm bored and feel the need to eat food when I know I'm not truly that famished I'll go play a game on my computer, watch a movie, call or text a friend, read a magazine, take a stroll or something that will keep me occupied and keep my mind off food. If it's been 20 minutes and I'm still thinking of food I will visualize just enjoying a little treat then allow myself have it. Additionally I see ending after I enjoy that small treat and not permitting myself binge.

I had lots of other approaches that I have in my program, but I think these 3 are best to begin with and can have the most significant influence according to what you said was causing the binge eating.

I have another training I would like you to definitely try for the following fourteen days starting right now. I actually do this everyday anI do this everyday and it has worked best in finding out how to control binge eating and it's been researched upon thousands of people to be the best way to bring your desired goals into actuality.

Every Day for the Next 14 Days:

1) Put in writing on a piece of paper your key goal as if it's already real.

For instance, I jot down: I weigh 118 lbs. I feel so slim and love the way I feel in my clothes. I eat small meals during the day and exercise 5 times per week for at least twenty minutes.

Be sure to state your ultimate goal in the positive. As an example don't put in writing such things as "I wish to stop binge eating" (binge eating is negative. For instance do not write down things like "I want to stop binge eating" (binge eating is negative), or "I'm not fat anymore" (fat is also bad).

Also I imagine myself every morning and every night being my ideal weight.

I wish you the best of luck and make sure you let me know how the 14 day challenge goes!

Teaching your Kids to be Healthy

Guest Post by Kay Dalton

With the noted rising annual obesity levels among children, it is increasingly becoming important to teach your children to be healthy more than ever. Overweight and obese children are more susceptible to illnesses like diabetes and heart problems. Obesity is a very unhealthy condition for children and it is very difficult for them to conquer this by their lonesome without the proper guidance. When kids reach adolescence and may already want to do something about the problem, it may be too late as they may already have well-entrenched eating and activity habits that can easily overpower them if they are not disciplined enough, or they will be trying vainly to break free from it for the rest of their lives.

The most important step you as a parent can take to teach your children to be healthy is to set an example for them. Eating healthy food should be the norm while fast foods, cake and candy should only be thought of as treats which can be enjoyed occasionally. Those categorized as unhealthy food should not be stocked inside the house so as to avoid being tempted.

Be sure that the consumption of fatty foods are minimized while encouraging your children to eat more fresh fruit and vegetables, lean meat and poultry, and wholegrain carbohydrates. Make it a point to serve healthy meals to the whole family so that it becomes the standard and anything unhealthy is frowned upon as not in keeping with that standard. A very important part of a healthy lifestyle is physical activity, so go out and have fun with your kids and convince them to be active even if it's just to play catch in your backyard. Skipping, hopping and running are activities that are easily blended into various games. One way to pique children's interest in physical activity is to introduce them to traditional games like hop-scotch, tag and handball. They can also participate in sports and other organized activities once they start playgroup or pre-school. Tell them how active you were during your younger days by showing old photos of mom in her cheerleading outfit or of dad playing football.

In the same manner that you should become a passionate reader yourself if you want to encourage your children to read, so should it be when it comes to physical activity. Provide an example by exercising yourself and have fun with your children and support them when they participate in sport or other physical activities.

It is important however to always emphasize the importance of being healthy and not just on being thin or losing weight. Your children need to learn that a balanced, healthy lifestyle is better for them - and for you. Parents stand to gain a lot from being fit and healthy because aside from feeling better - they will also be able to lead a better quality way of life to enjoy with their children and even grandchildren.

It is our responsibility as parents to train our children the best we can. There is no hard rule when it comes to parenting, but keeping our family healthy is always a very wise investment. Don't give in when your kids return from play dates and ask you for certain kinds of food because they claim that their friends can eat whatever they like. Unhealthy food is full of additives, preservatives and flavoring designed to make it taste better, but it is unhealthy. From the very beginning, train your children to be healthy and you won't regret it.

10 Tips To Help Lose Weight

Guest Post by Christy Lyons

When it comes to shedding a few extra pounds it may not be as difficult as you once first thought. But because there are a lot of pills and slimming products in the market today, many people don't people don't know where to begin.

This may seem obvious but the best thing you can do is start eating healthy foods. When you eat healthy, you watch the food that you eat. The real solution is not eating less, rather, it's eating the right kind of foods. Eating foods with less calories is helpful so replace your chips and fries with some fresh fruit like apples.

If you are unsure exactly what healthy food is you could do a search on the internet, there are hundreds of great sites out there with lots of healthily meals and cooking instructions. When you find healthy meals, try and replace your unhealthy ones. When you begin looking you'll find a lot of different meals that you can try.

As well as eating healthy meals taking regular exercise is also essential help lose weight. Your body can burn off calories when you exercise. To avoid damaging your body in any way, take things slowly at first if you haven't exercised for a while. If you want an exercise program or plan, it may be a good idea to start looking at video sites to find a free instructional workout video.

When exercising you can use special equipment such as weights and exercise balls but it doesn't have to cost a lot of money, although many people enjoy going to a club you can just as easily exercise at home using the things found in your house such as the stairs to do step ups on.

When it comes to exercising many people are just plain lazy and require some kind of motivation, if you have any friends or a partner see if they are interested in working out with you. It's a good idea to keep a journal or even use an online blog. Keeping a track of your progress can help boost your confidence as you see your weight dropping.

10 Tips to Help Lose Weight


Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.


Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.


If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.


Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.


Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.


An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.


One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.


Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.


Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.


When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.


Hire a certified personal trainer! If you live in Toronto you could hire me as your personal trainer.

Fun Ab Workouts you can do at Home!

Abdominal exercises support your back to prevent and relieve back pain and increase your efficiency when working out by keeping your torso stable. Crunches are monotonous and only work your core from one position. By adding variation to your ab routine, you can create a fun workout that will tone your abs from all angles.


Boxing requires you to engage all of your ab muscles to keep yourself steady as you move. Boxing with weights will tone your abs, especially your obliques, while also elevating your heart rate to burn fat. Stand with your feet wider than shoulder width apart, holding a 2- to 5-lb. weight in each hand. Sink into a small squat to lower your center of gravity, keeping your abs engaged, and bring both hands in front of your chest. Maintaining control over your movement, punch your right arm out across your body while you twist at the waist. Return to starting position. Repeat with your left arm to complete one rep. Perform three sets of 50 reps.

Jump Rope

Jumping rope is a great way to burn fat, tone your lower body and target your abs. Your core muscles are constantly engaged to stabilize your body as you go through the air. Stand with your feet together and begin jumping rope. Keep your shoulders down, your arms at your sides and your belly button pulled into your spine to keep your abs engaged. Land lightly on the balls of your feet for each jump, jumping once per revolution of the rope. Jump rope for 60-second intervals, then rest for 30 seconds. Complete 10 rounds of jumping rope, for a total of 15 minutes.
If you do not have a jump rope, mimic the movements without using the rope.


Yoga strengthens all the muscles of your body while it relaxes and refreshes you. Yoga works your abs because each pose requires balance, which activates your core.

Try the boat pose to target your abs. Begin by sitting on your yoga mat, with your legs in front of you and your knees bent, with the soles of your feet resting on the mat. Engage your abs and elongate your spine as you lean back slightly. Lift your feet up off the ground so you are balancing on your sit bones, using your hands for support, and hold the position for 60 seconds. Keep your back straight and your chest lifted for the duration of the exercise, and perform three to five sets.

As you get stronger, work toward straightening your legs in the air and bringing your hands to extend forward on either side of your legs.

Detox Dieting

Here is a good link for you about The Detox Diet.

Note: Detox dieting isn't for everyone, but it is one way for people to lose weight and shed unwanted toxins in a hurry.

The Obesity Epidemic

Here is a bit of conventional wisdom goes:

You don’t change people’s diets by telling them what to eat.

Nobody likes to be lectured on what’s good for them and what they should eat. But the truth is that we do tell people what to eat, every day, and we tell them the wrong things on a regular basis.

The problem is most of never listen. (This concept also works with smoking cigarettes.)

In 2010, American food companies spent $8.5 billion marketing food, beverages and candy to the public; meanwhile the American government’s primary healthy eating program was budgeted at $44 million. Food companies are telling people what to eat, and they are doing it almost 200 times louder than any attempt by governments to tell people to eat healthy.

So it is really no surprise that America's Obesity Epidemic now effects 34% of American adults.

On a global scale 850 million people go to bed hungry each night, so we know that the system is broken. America is fat and unhappy about their weight while children overseas are starving. It all seems silly, doesn't it?

People make personal choices. They see the marketing. They know they are being pitched advertising, but they CHOOSE to overeat because food is by its very nature comforting.

Junk food is artificially cheap, abundantly available and highly tempting for the most impressionable people — children and teenagers. It is too easy to choose the high calorie foods that make us fat... just look at Shoppers Drug Mart which sells weight loss items in one aisle and sells junk food / sugary drinks near the cash registers. Thus even if you are there to pick up something boring like Aspirin you still have to walk past the chocolates, candies and sugary drinks on the way to pay for your Aspirin. And some people just have a sweet tooth, too much money and can't resist the urge.

Heavy food processing is a win-win for multinational food companies. Processing and preservatives adds value and increases the shelf life of products, allowing them to be manufactured, distributed and sold on a huge scale. The corn syrup, cereals, vegetable oils, sweeteners and flavourings used in processing are often highly subsidized, making it financially beneficial for companies to replace healthier ingredients.

And corn syrup is the biggie. When you open a can of Coca-Cola its not really sugar in that water. Its corn syrup (which is essentially highly concentrated liquidized sugar).

Chances are likely that if you have kids and live in North America that they are addicted to corn syrup. Corn syrup is in most of the processed foods you find in a grocery store. You can find it on the ingredients label. Its called GLUCOSE. Its often the 2nd thing on the list of ingredients.

And glucose / corn syrup isn't alone.

There is also fats, trans-fats, saturated fats and other ingredients which aren't healthy for you. Some of them are even carcinogenic and cause cancer, but people keep eating them anyway.

Children and teenagers become hooked on the junk foods targeted at them. Processed food is generally cheap and therefore more available to poorer population groups, with negative health impacts disproportionately affecting women since more women are below the poverty line or comparatively poor.

And then there is picky children who just hate vegetables. They only want to eat sugary cereals like Frosted Flakes (private note: I was addicted to Frosted Flakes when I was 10 years old). So what is a parent to do? You buy the stuff you know your kids will eat because its better they eat something rather than nothing... and some parents just spoil their kids.

Meanwhile fresh and locally grown food is undercut and too expensive. It is forced out of business by multinational food processors. Even the organic food industry has become multinational. So really only people with lots of $$$ can easily choose to make a healthier decision. If you are poor and have kids to feed its a lot more difficult.

But it can be done. It just takes practice, discipline and smart budgeting.

#1. Don't bother buying organic unless you can actually afford it.

#2. Find local producers for your favourite foods and ask what it would cost to buy the food directly from them instead of from the grocery store.

#3. Use a notebook and collect coupons of healthy foods.

#4. Look for the sales on healthy foods.

#5. Learn what foods are actually HEALTHY, instead of just looking healthy. ie. Avocados are actually fattening, a rare property for a fruit.

You have a choice. You don't have to be part of the Obesity Epidemic. You can choose to be healthy, get lots of exercise and eat foods that are good for you.

Or you can choose to sleepwalk with the rest of the zombies into a growing obesity epidemic with alarming public health consequences. Diabetes and heart disease are just 2 of the big health problems.

There is also economic problems: Economic losses from obesity will reach 8% of China’s GDP by 2025. And that is just China, a country with a low obesity rate. Just imagine how bad the economy in the USA is where the obesity rate is 34% of adults.

In every person's life there is a time when they have to stand up and fight for what they believe in.

So the question is do you believe in sucking down corn syrup and dying an early death? Or do you believe your health care is worth fighting for?

300 Sit Ups per day for 365 Days

March 4th 2012.

Today I am embarking on a new challenge.

300 Sit Ups per day for 365 Days

Why? Because I want to have really nice abs and it is a completely doable challenge. Since the start of January 2012 I have been doing 300 to 500 jumping jacks per day as part of my cardio routine since I don't bicycle much in the winter and its more difficult to get cardio in the winter.

The thing about sit ups is that they're essentially just cardio, but they target the abs and core muscles (similar to yoga, a separate fitness goal of mine for 2012 which I will discuss in a different post).

The thing about sit ups is that they are a tad boring for most people... so here is a few things to do to make them more interesting.

#1. Find a song you would NEVER get bored of. Play that song once in the morning, once when you get home from work and once before bed. Do 100 situps during the duration of the song. That is my plan at least. I may even change the song from time to time depending on my mood.

#2. Make the sit ups more challenging by holding small weights.

#3. Add even more challenge by doing it on a reclined angle where your head is lower than your feet. You may want to research different ways to do this. Myself I am using the edge of my bed wherein my top torso is over the edge and I have to hold myself steady in the air whilst doing sit ups. There are also reclined benches you can purchase. Lots of options if you want a challenge.

#4. Add some kind of mental mind game to the exercise. Try to solve a riddle or a 1 minute mystery while counting your 100 sit ups. 1 Minute Mysteries are basically short mysteries with often funny answers.

ie. Robert and Carol and Stephen and Andrea all live in the same house. Robert and Carol go out to a movie, and when they return, Andrea is lying dead on the floor in a puddle of water and glass. It is obvious that Stephen killed her but Stephen is not prosecuted or severely punished.

Answer: Andrea is a goldfish; Stephen is a cat.

Just Google 1 Minute Mysteries and you will find hundreds of such little mysteries you can try and solve while exercising.

#5. Some people even like to read while doing sit ups. If it works for you, sure, just do it.

Other than that sit ups are really just something simple and easy you can add to your fitness routine. A 100 to 300 sit ups per day is all this is necessary for a good ab workout. You don't need to over do it with sit ups.

If you don't normally do sit ups or similar exercises you will notice significant abdominal strength increase over 1 month of doing them. If you're already pretty fit you won't see a huge change, but you will still gain the physical benefits of more toned abs and an easy to do (but short) cardio routine.

If you are suffering from a flabby tummy you won't see any weight loss from doing sit ups. To see huge fat loss you need to be running, cycling, swimming, etc. Ab workouts are really more for people who have already shed a chunk of fat and are looking to tone up their muscles.

Yoga = Weight Loss? How and Why

When most people think of yoga they think of meditation and various poses that look more like easy stretches and sitting crosslegged saying a lot of "Ommms."

That is the stereotype at least.

But when you first try yoga what you quickly discover is that the intensity of yoga varies but is ultimately quite the workout because your arms and legs will feel the burn as if you are doing an intense workout. (More so if you've never done yoga before.)

There are many different disciplines of yoga (my favourite ashtanga yoga, but that gets into a whole mental discipline and the physical movements of yoga is only one eighth of the practice), but regardless if you are doing yoga for exercise then the level of intensity can sometimes surprise you.

The end result is you end up burning calories, but how can this be for just a bunch of stretches and poses?

Well for starters you are burning calories just by breathing. Your stomach and lung muscles are moving constantly. With yoga you practice your breathing at the same time while making a series of motions, which initially will feel like cardio exercises (cardio burns calories!), but some of the poses are more intense on various muscles and those muscular motions burn extra calories too.

The end result is that yoga is a full body workout and burns a lot of calories.

Hatha Yoga

Hatha yoga is the most familiar form of yoga for Westerners, and the kind usually taught in beginner-level classes. Hatha yoga emphasizes breath control and flowing postures that are simple and easy to learn. You can expect to burn 175 calories per hour, or the same amount of calories you would burn by walking 2 miles in 1 hour.

Ashtanga Yoga (Just the Poses)

Ashtanga yoga poses are more intense than Hatha yoga, but still places emphasis on breath control and flowing postures. The typical class has a series of 6 poses that increase in difficulty. A typical Ashtanga class will burn 300 calories in 1 hour, or the same as walking 4 miles in 1 hour. Full Ashtanga Yoga also includes self purification, moral codes, breath control, withdrawing from the senses, concentration and meditation exercises. Most people don't do the full thing and only practice the yogic postures.

Power Yoga

Power yoga is a Westernized form of Ashtanga yoga, which moves quickly between poses to increase your heart rate. Because of this, most classes typically last 30 to 45 minutes, rather than 60. The calories burned are approximately the same as a full 60 minute Ashtanga class.

Vinyasa Yoga

Vinyasa yoga is usually combined with the Ashtanga form to create one dynamic class. The emphasis is placed on flowing from one pose to the next, particularly during the sun salutation. Vinyasa classes typically burn 445 calories per hour, or the same amount as jogging at a slow pace for 60 minutes.

Bikram or Hot Yoga

Bikram yoga, also known as "hot yoga," is performed in a room heated to 105 degrees and with a humidity of 40%. This guarantees that you will sweat a lot as you perform the 26 postures in a typical class. One session of bikram yoga burns 630 calories per hour, or the same as swimming the butterfly stroke for an hour.

Most practitioners who use yoga as their primary form of cardio opt for the higher-intensity classes and aim for making it to class 3 times a week, for a 90 minute session. If you want to burn calories while doing yoga, go for the more intense classes and work on "growing" or stretching into each pose constantly throughout the class.

Studies show that people who find an exercise they enjoy will stick with it and make it a part of their routines more readily than people who feel forced into exercise they don't like. If yoga is your favorite form of exercise, find ways to increase your calories burned and then make it your primary cardio routine. You will reap the added benefits of increased muscle tone, core stability and decreased stress as well as a vigorous cardio workout.

Many people also argue that yoga creates mindfulness of everything that you do outside of practice, this includes food choices. People who practice yoga tend to eat less, and make healthier choices for their meals. Yoga has also been shown to reduce cravings in between meals.

When someone starts practicing yoga they lose an average of six pounds in the first two months. Plus yoga builds strength and endurance in core muscle groups. The new muscle tissue leads to an increase in metabolism and more calories burned per day.

When beginners are ready to take it up a notch, more intense practices such as Ashtanga (or power) yoga and Bikram (hot) yoga, burn as many calories as an hour long jog!

Yoga is not only fantastic for strength, injury prevention, and flexibility, it's a definite path toward weight loss.

Plus the practice tends to attract people who are genuinely nice, and we all enjoy making new friends who are genuinely nice people. Its an added perk!
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