I was really happy with myself today. Some of the reports on the tracker weren’t working because of the server problems last week and I was working like a you-know-what to get them all working again. (I hate it when something’s not working right on the site.) I’m happy because I actually stopped and had a snack, instead of just plowing right through the afternoon and forgetting to eat. I made a conscious choice to eat a healthy snack. That’s a huge improvement for me! I guess this old dog can learn a new trick! Ha!

Had another great day, and I’m feeling great! If you’ve made changes to your diet and exercise habits recently, now’s a good time to make sure you’re feeling good. Good nutrition and exercise will leave you feeling energized. If you’re feeling tired or weak, then you’re not eating enough or overtraining (or both). I can’t stress enough that going super low on the calories is not a healthy way to lose weight…

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It’s the start of a whole new week. The past is behind us and we can forget about (but, of course, learn any lessons that need learnin’!). For some people, week 2 is a critical week: the excitement of starting a new plan has worn off; real life gets in the way or maybe they’re not seeing any results. If they’re not seeing any amazing, dropped-a-gazillion-pounds progress by the end of week 2, they give up. As the owner of a weight loss website, I see this happening, especially in January!

We need to remember that fat loss is like a marathon — a slow, steady pace with course corrections along the way will get you to your goal — and then it’s on to the next goal (or at the very least maintaining). We’re not in this to race to the finish line of weighing some number on the scale.

Okay, lecture over! LOL! Like I said, it’s because I’ve seen it happening. But not my Weight Loss Warriors, right? You guys are in it for the long haul, right?

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Getting back on track after getting stressed and eating for comfort on Day 4 and 5. It seems to me my week-end eating was a lot worse in the past. Lots of big meals, with sauces involved. It’s amazing how eating healthy can become such a habit, if you give it a try. I used to eat spaghetti 3 to 4 times a week — and I’m not talking 1 cup serving sizes! Now, it’s maybe once every couple of weeks.

So, don’t believe the stories that you tell you yourself, that there’s no way you could something. I used to tell myself I was a pasta fiend and there’s no way I could stop eating pasta. You know that attitude. Well, I was kidding myself. I didn’t need to give it up completely, but I was perfectly capable of putting it in its place and not let it rule me. You can, too!

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Do you enjoy soaking up the summer sun with sand in between your toes? Do you want to make sure you’re able to rock that little polka-dot bikini? Take advantage of swimming for exercise during these warm months!

Swimming for exercise could very well be the best thing you do during the summer for your health. Swimming is great for your body - it works so many different muscles. Swimming hits your lungs, arms, legs, and abs, too - all while cooling you down.

Here are a few ideas to get you going:

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Hello FitWatch Community! My name is John Sifferman, and I’m a health-first fitness coach from backwoods New Hampshire. I consider it my job to help rehabilitate “zoo humans” and get them back into their natural habitat — into their physical bodies, where they can enjoy physical living at its fullest and become strong, healthy, happy, and free. I’ve been a personal trainer and a group fitness instructor in health clubs, homes, and parks — coaching stay-at-home moms, businessmen, and high school athletes.

I also have an online website about physical fitness and living, where I publish interesting things about fitness, nutrition, and lifestyle design - among other things that I’m currently studying or practicing. Along with this, I’m also the manager of BurnTheFat.com and a regular contributor and forum moderator for the Burn The Fat: Inner Circle support community where I help men and women “burn the fat” together.

Suzanne has very generously offered me a position as a guest writer here at FitWatch, and I am honored to help you realize your physical potential.

My specialty is health-first fitness and strength training for the purposes of fat loss, building muscle, or general conditioning.
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Admit it! You’ve asked a friend or — gasp! — your hubby the question, “Does this make my butt look big?” As women, our backsides are probably the most thought-about part of our anatomies. We’re constantly on the lookout for jeans, pants, shorts or swimsuits that will slim, tuck and hold in our backsides so that we’ll feel more confident when we venture out in public.

A considerable number of fat cells (plenty more than we want) can be found in our backsides, and they aren’t likely to let go easily. You most certainly won’t acquire a tighter, firmer tush without dedicating yourself to a “kick ass” program that will eventually grant your wish.

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When you get started on a workout, you want to keep it going strong, but you have to remember that you can do too much. Working out as much as you can, for as long as you can, and as hard as you can, is more likely to get you injured than in shape. Our bodies require regular rest to heal and to function optimally.

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When you get started on a workout, you want to keep it going strong, but you have to remember that you can do too much. Working out as much as you can, for as long as you can, and as hard as you can, is more likely to get you injured than in shape. Our bodies need regular rest to heal and to function optimally. It’s a critical part of working out.

You see, every time you work out, you create damage in your muscles and other tissue. It’s too small to really notice, but it’s still there. Resting your body allows these tiny injuries to heal themselves. If you don’t get enough rest between workouts, these tiny problems can add up to a larger, more serious injury. Rest also gives our muscles time to build themselves, so if you never get adequate rest, you won’t see significant improvement. Not only should you take adequate rests between each individual workout, you should also alternate light and heavy workouts during the week, and have a much lighter week every 6 weeks or so.

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(ARA) — With the cost of everything so high these days, people are looking for ways to trim their budgets. Among the most obvious places to cut back, eliminating that morning cup of coffee, bringing a lunch from home instead of dining out and canceling those services you can really do without — like cable TV and that gym membership you don’t really use much anyway.

That’s not to say you shouldn’t stay active, however. Numerous studies have shown that regular exercise is a critical part of staying healthy. According to the Centers for Disease Control (CDC), regular exercise helps people maintain a healthy weight and delay or prevent the onset of diabetes and heart problems.

Regular activity is so important, in fact, that the Federal Government recommends American adults get at least 30 minutes of exercise five times a week. But that doesn’t necessarily mean you have to head down to the gym, which can be more of a chore than a fun activity, not to mention expensive.

Here are some ideas for getting that 30 minute workout anytime, anyplace:

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I found another free e-book for you called, “The Trouble Spot Tune-Up - A 10 Minute Workout For Your Most Stubborn Areas,” by Joey Atlas.

Joey was the “fat kid” in school, and that motivated him to get fit and healthy later on in life — he now has a Masters Degree in Exercise Physiology! He’s the author of The Ultimate Leg, Butt, Hip and Thigh Makeover (see image on the right).

The Trouble Spot Tune-Up is a 10 minute home exercise routine for women that can be repeated 2 to 3 times to give you a 20 to 30 minute workout. It’s a small sample of the exercises found in The Ultimate Leg, Butt, Hip and Thigh Makeover.

Right-Click Here to Download Your Free 10 Minute Workout!