Work, school, or play — No matter what responsibilities or reasons there are for missing that morning workout, finding time to get to the gym or just doing those simple squats in the back yard, here are some great tips to get you motivated (more…)

Running hard is good.  Running smart is better.  By focusing on small but important movements and body alignment, you’ll save energy, avoid injury, and sprint past your competition.  (more…)

If you’re having trouble sticking to your exercise schedule, or just need to give your weekly workouts a boost, try matching yourself up with a workout partner. Finding a friend or relative to work out with on a consistent basis can do wonders for your schedule, and keep you committed to your goals over the long run. Not only are you holding yourself accountable to making your workout an appointment, but you are sharing some quality time with someone close to you. (more…)

Maintaining a healthy weight for life is a great goal to set. Keep these simple tips in mind to help you and your family achieve this goal. You will also feel great about making positive changes to your eating, physical activity and screen time habits. More…

• Make a commitment. You need to make a commitment to yourself and your family to eat nutritious foods, get regular physical activity and reduce recreational screen time.

• Create a support network. It helps to have a network of family, friends and colleagues who will support you in your new lifestyle habits. Let as many people as possible know what your goals are and, hopefully, they will not only support you, but join you.

• Set realistic goals. The best goals are specific, attainable and forgiving (not perfect). “Eat three servings of fruit a day” is a better goal than “eat more fruit”.

• Track progress. Tracking progress can help you and your family feel good about your successes and can show you where you may need to make some changes if everyone is not meeting their goals.

• Learn how to handle setbacks. Expect them. Setbacks usually happen to those who are overconfident and say, “It won’t happen to me!” Being committed, setting realistic goals and being prepared with alternative ideas will help you handle these setbacks with a ‘let’s keep going” attitude.

• Reward yourself. One way to help you and your family stay motivated is to regularly reward yourselves. Choose non-food reward as much as possible. A day at the local lake or beach, or a trip to the park to ride bicycles, roller blade, or fly a kite are family friendly rewards.

Are you tired of sitting at your desk throughout the day? Do you feel tension in your neck and back? Do your muscles start to feel tight and your joints become stiff? These are all tell-tale signs that you need some desk-ercise! Exercising at your desk, or desk-ercising, is an easy way to fit fitness into your busy life. A mere 15-minutes of exercise or stretching at your desk (done twice a day to meet the U.S. surgeon general recommendations) can help you feel 100% better, resulting in a happier, more productive you! Try these tips next time you start to feel bogged down by any of the symptoms listed above: (more…)