The fitness industry is a huge money maker for tons of companies and individuals. If you think about it, just making the decision to get fit or lose weight presents you with TONS of options. Joining a weight loss program, signing up for a gym membership, buying some gimmicky fat burning pills, getting the latest exercise machine, buying the right clothes to where why working out, and the list honestly could go on for quite some time.

Its already hard enough to just make the the decision to actually get up and do something for your health. Many of us come up with countless excuses of why not to exercise or eat healthy. Money can be a powerful motivator. But when presented with all this stuff to buy it can be a very negative motivator.

Hear this. Getting fit does not have to cost money. There are many things you can do that cost little to nothing for your health. Check out the link below and read the 27 great ways to get fit, and none of them will cost you a dime.

http://simplyfitnessgear.com/blog/27-ways-to-get-fit-for-free

I came across this blog post that had some great ideas about getting fit and staying healthy. Some I have heard before but others were great tips. I especially like the one about never eat an incomplete meal. I will give you the list here but they have written up a few words about each that are worth the read.

http://www.thedigeratilife.com/blog/index.php/2007/05/28/12-cheap-ways-to-stay-healthy/

#1 Sleep earlier.
#2 Consider vitamin supplementation.
#3 Eat more vegetables, cut down on red meat, caffeine, sugar and salt.
#4 Never skip breakfast.
#5 Never eat an incomplete meal.
#6 Don’t let yourself go hungry.
#7 Exercise, and at the very least, just walk.
#8 Don’t stress out.
#9 Wash your hands often.
#10 Toss the vices.
#11 Think twice about joining weight loss programs.
#12 Visit your doctor for annual tests.

This comes from the Federal Trade commission about buying the exercise equipment you always see advertised on TV.

Ignore claims that an exercise machine or device can provide long-lasting, easy, “no-sweat” results in a short time. These claims are false: You can’t get the benefits of exercise unless you exercise.

Don’t fall for claims that a product can burn fat off a particular part of the body - for example, the buttocks, hips or stomach. Achieving a major change in your appearance requires sensible eating and regular exercise that works the whole body.

Read the ad’s fine print. The advertised results may be based on more than just using a machine; they also may be based on restricting calories.

Be skeptical of testimonials and before-and-after pictures from “satisfied” customers. Their experiences may not be typical. Just because one person had success with the equipment doesn’t mean you will, too.

Do the calculations when you read statements like “three easy payments of …” or “only $49.95 a month.” The advertised cost may not include shipping and handling fees, sales tax, and delivery and set-up fees. Find out the details before you order.

Get details on warranties, guarantees and return policies. A “30-day money-back guarantee” may not sound as good if you have to pay shipping on a bulky piece of equipment you want to “return to sender.”

Check out the company’s customer and support services. Call the advertised toll-free numbers to get an idea of how easy it is to reach a company representative and how helpful he or she is.

I got this from Stronglifts newsletter but you can also read it at their website of Stronglifts.com. A comment was left regarding the 5×5 eBook stating the following.

It’s impossible to lose fat and gain muscle at the same time. One requires a caloric surplus, the other requires a caloric deficit.

The only time both may happen is when an overweight individual first begins working out.

This is the reason that professionals go through cycles where they alternate between bulking and cutting.

Stronglifts goes on to discuss this in some brief detail about how it is indeed possible to Lose fat while gaining muscle and sums it up with this.

You can build muscle while losing fat. Just like you can build muscle without gaining weight. Or gain weight without gaining fat. Get stronger, eat healthy. Leave the details to the bodybuilders.

I suggest heading over there to read the full post.

If you are looking at trying to get more bang for your buck out of your cardio workout, head over to http://befitandstrong.com and read the 10 tips they give on making your cardiovascular workout more effective. I have heard most of these before but this list brings them all together in one place.

http://befitandstrong.com/10-tips-for-a-more-effective-workout/

Beginning the new year seems to be a huge motivational factor in getting to the gym and working out. But the excitement can fade pretty quickly. I found an article written over on healthwellness1.com that has some ideas on how to keep working out fresh and fun. These ideas can also come in handy for those people that are a bit frustrated by the crowded gyms that also seems to come with the first few months of the new year.

http://www.healthwellness1.com/fitnessexercise/Making-Exercise-More-Fun.html

When I started on my quest for fitness I started first with my toughest issue. I loved to eat. Meals were large and most of the time a second or third helping of food would find its way to my plate. My beverage of choice was Coke. At one point I was up to three 44oz cups a day. It was the hardest part of getting fit that I have had to go through. To be honest it remains the hardest thing. If you have had or are currently having the same problem as I did, I suggest reading the following post about this very subject.

http://mayoclinic.com/health/eating-habits/WT00022

Ever wish you could get even just a little more energy in the morning. I would consider myself a morning person but there are those days when I feel sluggish and totally lack of energy. Over at wellness-junction.com they came up with a few tips that could help you find that much needed energy in the morning.

 1. Drink a pint glass of water first thing in the morning.
If you don’t like water on its own, squeeze some fresh lime into it.

2. Have a good breakfast.
A good bowl of muesli won’t do you harm and neither will some porridge. Both are much better than a fry up.

3. Start off with at least 10 minutes of exercise.
Stretch all your body’s larger muscles. Consider doing a brisk walk around the block each morning too.

4. Take in the sun light.
I wake up when I see sun. Its energy, invigorating and excitement is absolutely amazing. Get up and spend a minute outside looking up in the sky taking in the morning light. Wrap up warm if it’s cold, but make sure you do it.

5. Fresh juice.
I make myself a great carrot, apple and ginger juice daily. There is power in eating or drinking fruit before a meal and drinking a large glass of fresh juice is the best way to get started each day.

Over at Health.com they came up with an ideal menu for one day when trying to fight off a cold or sickness.  I thought it was fitting to post this considering we are in the cold season right now.

Breakfast
Orange juice or half a grapefruit. Both are great sources of vitamin C, which could shorten the duration of colds.

Whole-grain cereal or bread. Whole grains are rich in vitamins and minerals, including zinc and vitamin E, which can help keep your immune system healthy.

Black tea. Real tea leaves (not herbal) have substances that speed the action of cilia, the tiny hairlike cells lining your nasal pas-sages, helping them expel germs.

Mid-morning snack
Yogurt. It can help you maintain a healthy immune system, as long as it contains beneficial bacteria. One cup of yogurt with live active cultures or a glass of kefir a day provides all you need.

Lunch
Chicken soup. The Nebraska researchers used a traditional recipe they called “Grandma’s Soup,” which had veggies like onions, parsnips, and carrots, along with chicken. But most of the commercial varieties they tested reduced inflammation, too. For even more protection, add a clove or two of garlic.

Anise-seed cookie. Anise seeds, with their licorice-like flavor, have been found to help break up congestion.

Dinner
Salad of bitter greens. Watercress and arugula can make a salad special—and research shows they may also have antiviral effects. Bitter greens are especially helpful in relieving chest congestion, sniffles, and coughs.

Pasta with tomato sauce and plenty of garlic. Because the pungent bulb is one of the most potent disease-fighting foods around, it’s worth having at least two servings a day. Raw garlic has the most benefits, but cooked garlic also packs a punch.

Ginger tea. It’s different and refreshing—and, Duke says, “ginger is loaded with virus-fighting substances, including several that act directly against cold viruses.” (One substance, gingerol, can suppress coughing.) Boil water; then steep a tablespoon of fresh shredded ginger for 2 or 3 minutes.

Only 1,1% of the water on earth is suitable for drinking.

Our bodies consist of 55 – 75% water.

Depression and fatigue are often symptoms of dehydration.

It is healthy to drink water with meals, as it aids the process of digestion.

The best way of getting rid of water retention is to drink a lot of water.

Water allows the body to metabolise fats more efficiently.

Good water intake prevents the skin from sagging.

Water is the main food the body needs.

The thirst reflex only appears when our bodies are already dehydrated.

Children dehydrate more quickly than adults do, and a survey revealed that 65% of schoolchildren drank too little water.

A 2% reduction of water levels in the body can lead to a 20% decrease in mental and physical performance.

Dehydration may induce contractions in pregnant women.

Taken from www.health24.com