The Importance of Fitness and How to Fit Exercise Into Your Busy Schedule!

Do you want to know the importance of fitness? Or are you searching for the best ways of fitting exercise into your busy schedule? If you have one of these questions, then you have come to the right place. You need to know that there are several benefits that you will get by exercising regularly.

You might not see the results you want immediately you start exercising. If you are someone who gives up easily, then you will never reap the benefits of exercising. You have to be consistent. You can also look for the best work out program that you can follow. Following a program that works is the best way of achieving your fitness goals.


Are you working fulltime, and you think that you don’t have time to exercise? Well, if this is what you are thinking, then you need to change your mind. Know that there are some exercises that will only take less than thirty minutes to do them. This means that you can do these exercises in less than an hour and you will still see positive results.

The problem is that people are lazy and they prefer watching TV and doing other meaningless activities. They avoid physical activities. You don’t have to be like these people. You need to change your lifestyle and start doing things that will change your body and mind. The following are some of advantages of fitness:

Controlling Weight

If you have been gaining weight for the past few months, then you need to check your lifestyle. Maybe you have not been exercising like you used to do before. Therefore, you need to know that exercising helps in preventing weight gain and also helps to maintain weight.

You burn calories when you engage in any physical activity. You can burn more calories by increasing the intensity of the physical activity you are doing. Another important thing that you need to know is that you don’t need a lot of time to do these activities. You can achieve this by being more active when you are doing your normal duties.

Some of the things that you might want to do is to take the stairs. You can also start doing all of your house chores. These are things that will burn calories and helps in maintaining your weight. The good thing is that you don’t even have to go to a gym.

Prevent Diseases and Combats Health Conditions

There are so many people who are worried about heart diseases. And there are some who are looking for ways of preventing high blood pressure. These worries are common among so many people and don’t be ashamed if you are afraid of them too. Your current weight should not cheat you that you will not get these diseases; you should know the only way of preventing these diseases is by being active.

Your blood will flow smoothly when you are always active, and this decreases the risk of getting cardiovascular diseases. There are a wide range of health concerns and problems that you can avoid by exercising regularly. Some of the concerns include; depression, some types of cancer, falls, type 2 diabetes, metabolic syndrome, stroke and arthritis.

Helps in Improving Mood

Do you need an emotional lift? Or was your day stressful and you are looking for the best way of releasing all the stress? If you are in this situation, then you should go to a gym or you can just go for a jog. These physical activities will help you in so many ways. Firstly, they stimulate brain chemicals and this will make you feel happy and relaxed.

Secondly, when you exercise daily, then your appearance will change. This means that you will always feel happy about how you look and this will improve your self-esteem. This also improve you self confidence. You love how you look, so, you will never be bothered by anything. You will feel like you can conquer the whole world.

Helps in Boosting Energy


Are you sick and tired of going grocery shopping and doing your household chores? If you are feeling this way, then you have not been exercising regularly. You have neglected your body and that is why your muscles are weak. However, when you exercise regularly, then your muscles strength will increase and this will also boost your endurance.

How does exercising help you to achieve this? When you exercise, more oxygen and nutrients are delivered to your body tissues. This makes your cardiovascular system to work more efficiently. This means that you will always have a lot of energy and you can do your daily chores easily.
Promoting Better Sleep

There are so many people who struggle to fall asleep, and those who find it hard to stay asleep. If you are among this group of people, then you should know that you can change this. You can learn how to fall asleep easily and continue sleeping for several hours.

You can achieve by exercising daily. Exercise can help you fall asleep and you will have a deep sleep. Your body needs to rest and that is why you will fall asleep. However, you have to exercise a few hours before bedtime.

Improves Sex Life

If you are feeling tired and out of shape, then you can change this by doing regular physical activity. There are so many men who think that they are poor in bed, but the truth is that they are very lazy. They have neglected their bodies and that is why they are not energetic.

However, if these men start exercising regularly, then they will be more energetic and they will look better. If you are a man and you are reading this, then you have to change your lifestyle. You should know that men who don’t take part in regular exercise are more likely to have an erectile dysfunction than the men who exercise regularly. You should keep this in mind.

Can Make People Happy

Perhaps, you might have been searching for something fun to do on your free time. The best thing that you can do is to exercise. This is important because you will get time to unwind or even spend time with your family exercising. If you love exercising outside, then you will enjoy the outdoors and you will get the chance to do the things that make you happy.

Here are some of the things that you can take part in; join a local soccer team, go for hiking, or take a dance class. What is important is for you to search for a physical activity that you love and start doing it. When you get bored with that activity, then you can now start doing something new.

Last, but not least, exercising will help you to feel better about yourself, keep you healthy and help you have lots of fun. Your goal should always be to exercise for at least 30 minutes a day. You should know the reason why you are exercising. Your reason might be to lose weight, so you need to follow a program that will help you in losing weight.

How do you get time to exercise? You have now learned the importance of fitness. However, you might be wondering where you are going to get the time to exercise. You might be working two jobs, so you don’t even have time for yourself. If this is your problem, then you are going to learn the best ways of fitting exercise into your busy schedule.

Here are some of the best ways of fitting exercise into your busy schedule:

Work Out Efficiently

There are so many workout forms, so you need to pick one that you can do anywhere. These are the exercises that you can do them when you are at home and when you are travelling. Also, they don’t require much preparation. But you have to make sure that this exercise accomplishes a lot in your body.

Make sure that you will be able to see physical gains in a short period of time when you are doing these exercises. The following are the best exercises that will help you achieve this; running, bodyweight exercises and high-intensity interval training.

Choose What You Like

There are some forms of exercises that you might hate and you will never do them efficiently. For example, if you hate running, yoga or weight training, then you don’t have to do them. You need to know yourself, so, that you can make the right decision. You will enjoy exercising if you choose something you like doing.

When you choose an exercise that you love doing, then you will find it easier to find time to do that exercise. It will be something you really what to, so, when you are free you will do it. You will never come up with excuses to avoid doing it.

What about if you are not sure of what you love? Then you have to experiment with all these exercises. You will find the one that you will love and you will do it daily.

Using Goals as a Motivating Factor


Do you set goals? Ask yourself this question. You need to have fitness goals. People usually set income goals, but they never set goals for their body. Therefore, they don’t know how they will look a few years from now. You don’t have to be like these people. You have to have something you are working towards to. It might be a small goal, but it will motivate you to work hard.

If you have a goal, then it will be easy for you to accomplish that goal. You will know what you need to do to reach that goal. This will make it easier for you to make time to perform the required exercises. The goal motivates you and you will always find time to exercise. You will never come up with excuses when you are committed to your goal.

Create Your Own Schedule

Do you have a schedule that you are following right now? If you don’t have one right now, then that is the reason you are not exercising. You need to have a schedule and commit to that schedule. This means that you have to be disciplined.

Don’t think that you are always busy. The truth is when we really want something; we always find a way of getting that thing. There are some things that might make you to stop following your schedule, so, you need to ask yourself if those things are really important. You will find that some of these things are not that important and you can do them when you are done with your schedule.

Track Your Results

You need to track your results. This is very important because you will never know if you are getting the results you want or not. For example, if your goal was to lose weight, then you will never know if you are losing weight if you are not tracking your results. So, you need to monitor your progress, so that you can identify the areas that need improvement.

Tracking your results also help in committing to your schedule. You will know if what you are doing is working or not. You won’t stop doing them if they are working. This also will make it easier for you to make up time to do these activities.

Do Something

You don’t need several hours to do these exercises. As mentioned above, there are some exercises that will only take less than 30 minutes to perform them. There are even some that can done in seven minutes. These are the exercises that you can do if you think that you are busy to exercise for 30 minutes.

It is better to do something than to do nothing at all. The seven minutes exercises can be done easily and you can even do them on your desk. So, you don’t need to come up with excuses.

You have now learned the importance of fitness and how you can fit fitness into your busy schedule. If you follow the tips mentioned above, then you will always find time to exercise and you will love how you look and this will improve your self-esteem.

4 Easy Ways To Cut Calories From Your Daily Diet

Losing weight can be challenging, between getting your exercise in, and counting calories, staying in shape might seem like a circus act! Thankfully, there are easy, and seemingly minor changes you can make in your kitchen that can help you cut down on calories without starving. These slight modifications might seem to good to be true, but they can make a world of difference in your weight loss and fitness efforts.


1) Leave Out The Yolks!

Eggs are one of the most popular breakfast foods, and for good reason, not only are they high in protein they are quick and easy to make. Now for the math, 1 large egg has about 78 calories a piece, which isn’t bad. But, if you use only the egg whites it drops to only 17 calories, meaning a 3 egg white scramble will have less calories than a single whole egg!

2) Avoid Dairy and Cheese

While that might seem logical, believe it or not many people use cheese and dairy to add flavor, and boost their calcium intake. While it can be a great source of calcium, remember milk is produced for the sole purpose of helping babies gain weight fast, so a single cup of milk has over 140 calories! Minimizing your dairy intake and adding a calcium supplement instead, is a great way to cut out calories.

3)Avoid Pre-processed and Packaged Foods

Avoiding processed and packaged foods is always a good idea, in many cases the pre-made meals are full of saturated fats and additives that not only add calories, but also loads of chemicals and hidden sugars. Avoid processed snacks, such as cookies, crackers, and cakes even if they say ‘low-carb’, stick to fruit and vegetables if you feel the urge to snack.
4)Opt Out of Dressings and Sauces

Ketchup, Barbecue sauce and salad dressings are chock full of empty calories, turning your 100 cal salad into a 170 calorie one with only one tablespoon of dressing! Instead, opt for lemon juice, balsamic vinegar, or home made dressings that are low on fat, oils and sugar. This minor tweak can cut out loads of calories without much effort at all!
So you see, there are many simple ways to cut calories daily, without killing your wallet or starving yourself! These minor tweaks can mean the difference of hundreds of calories, helping you achieve your fitness goals much more quickly!

Exercise as a Family to Improve Your Health and Your Life


Many people with a spouse and children complain that they do not have enough time to exercise. They juggle spending time with their family and staying physically fit, and sometimes, their weight and their health suffer for it. While it is often necessary to change the way you workout when you have a family, you do not have to give up on staying in shape. Here are some activities that just might inspire your family to get out and get moving!

One of the best ways for anyone to get exercise is to walk. This low impact exercise is great for burning calories and it poses minimal stress on muscles and joints. As a family, consider developing a routine where you walk to school every morning. Use this time to talk, get to know more about eachother and plan out the things you will all do during the day. If you are too far to walk to school, consider a regular afternoon outing to a favorite park or restaurant that lets you get your legs moving and your butt off the couch!

If you are fortunate enough to have a pool in your neighborhood or close by, swim when the weather allows. Everyone from infants to seniors love spending time in the pool, and swimming offers a wonderful opportunity for blending fun and exercise while involving the whole family. While swimming laps is an option, it’s not necessary to go this route. Play some games in the pool, have a race or just splash around and enjoy getting wet.


When the weather is cool and the pool won’t do, spend some time at the playground instead. Rather than sitting on the bench while your kids swing and slide, join in the fun. This can bring back memories of your own childhoold and offer plenty of opportunities for giggles and laughs.

Enjoy a class as a family. Whether you choose martial arts, gymnastics, dance or yoga, taking a class is a great way to bring the family together, learn a new skill and stay active.

Stop sitting on the couch and making excuses for not staying active. Instead, get the family outside and have some fun together! You will all benefit from it when your health and energy level improves, and the opportunities for bonding offers something you are sure to remember for a lifetime.

Try These 3 Quick, Healthy Breakfasts To Help You Jumpstart Your Busy Day

You are probably a busy person, but if you want to jumpstart your busy day, then you need to eat a healthy breakfast. Yes, it is possible to eat breakfast, even if you are busy. In matter of fact, below are some quick and healthy breakfasts you can try.


1. Berry And Banana Smoothie- Smoothies are very quick to make and easy to make, but best of all, they are healthy to drink. All you need is a decent blender, berries and some bananas and you are good to go. If you have this as a breakfast, then you can bring it with you while you are on the go, as after you have made it, you can place it in a shake and drink it while at work or on your way to the gym to do a morning workout.

2. Yogurt And Bananas Or Peaches- Another quick and healthy breakfast option you can go with is yogurt and you can mix some sliced bananas with it or slices peaches. Simply pick up some containers of low-fat yogurt and before you head out, add some sliced bananas or peaches to it and you are good to go. Yogurt is pretty good for you and so are bananas and peaches, so you should consider eating this for breakfast, especially when you are in a rush and don’t have time to cook breakfast.

3. Egg And Avocado On Toast- Cooking an egg doesn’t take long to do, and if you are really that busy, then you can microwave your egg. With that said, you can make some toast and then add an egg and some avocado on top of it. This is a great breakfast idea and it should only take you minutes to prepare, so if you are rushing around in the morning and you have a busy day ahead of you, then eat this for breakfast. Also, feel free to have a glass of milk or orange juice with this breakfast, and after you finish, you should be ready to take on the day, regardless of how busy it is going to be.

There are other quick and healthy breakfasts you can give a try. However, the ones mentioned above are some of the best ones. With that said, you should make note of the above breakfasts and give them a try the next time you need to make something quick for breakfast.

How to Easily Fit Cardio into Your Day

No time to exercise? Well, you are not alone. Most adults complain of too many tasks filling their plate every day, and this often results in skipping the gym more often than they would like.

While a busy career, family and social life may keep you away from the aerobics class that you love, it should not be an excuse to ignore your cardiovascular system. A healthy dose of cardio everyday is essential for health and well being, and here is how to get it in.


Take three 10 minute breaks and work and power walk. While it might not be possible to step away from your desk for 30 minutes at a time, everyone can make time for exercise in 10 minute spurts. Take a walk outside and get some fresh air, or climb the stairs for ten minutes to get your heart rate up. This will give you more energy, and it can help to day go by quicker too.

If your reason for staying away from the gym has to do with an excessive schedule of work or personal travel, stash a jump rope in your luggage. This convenient and easy to pack device is great to use in a hotel room, parking lot, meeting room or just about anywhere. Wake up for your meeting twenty minutes early to jump rope, or take a couple of 10 minute breaks during your meetings to get your workout in.

If you are lucky enough to work from a home office, trade in your traditional chair for an exercise stability ball. These large balls require core strength to sit on, and you can easily use them to roll around the room during phone calls or while taking a break from typing and get that cardio workout in.

For city dwellers, ditch your car for a bike whenever you need to make a shorter trip. A bike offers a great method for commuting, and it provides an excellent cardio workout too. While you might not be able to use your bike for cross country trips, it’s perfect for riding up to the corner store or even traveling to work.

Stop making excuses for skipping exercise. Instead, try these workout ideas. Make it a goal to use at least one of them everyday to improve your cardio health, lose weight and feel great too.

Drinking Water – An Important Component in Any Diet

If you are trying to lose weight, you have no doubt heard someone tell you to drink plenty of water. Grabbing several glasses of water a day can indeed help you to shed pounds, look healthier and feel better. This is why.


Water helps you to feel full. Before eating a large meal, have a glass of water, and see how you feel. Water can fill your belly, and it often curbs your appetite so you eat less. If you have a tough time drinking plain water, remember that adding fruit, using a calorie free flavor enhancer or enjoying a glass of sparkling water also counts toward your daily intake.

Water gives you energy. When you are dehydrated, your body feels depleted, and it can be difficult to get moving. Drinking 8 to 10 eight ounce glasses of water a day can combat this feeling and provide you with the boost you need to keep going. This makes it possible to participate in vigorous exercise programs and enjoy more time moving around, thus, burning more calories.

Water boosts your metabolism. Your body is composed of mostly water, and when you don’t drink enough of it, your body cannot function properly. A serious depletion of water can cause your metabolic rate to drop, making it difficult for you to burn calories. By drinking water throughout the day, you avoid this and allow your body’s mechanisms to function properly.

Water helps you to eliminate waste. When your body holds on to extra waste, it can cause you to feel bloated, uncomfortable and heavier than you actually are. By drinking water, you boost your digestive system and help your kidneys to properly filter waste too. This results in less bloating and less extra weight around your hips, thighs and belly.

Water helps to tone muscles. If your muscles are dehydrated, it is very difficult to see the definition that you’re hoping for after a day at the gym. Rehydrate those muscles with water, and your appearance can change dramatically, making you appear lean and toned. This helps to make your clothes fit better, boosts your ego and can motivate you to want to lose those extra pounds.

As you can see, there are many advantages to drinking enough water when you want to lose weight. Keep these tips in mind, and make sure to stay hydrated while you work toward reaching the goal of a leaner, trimmer and happier you!

Fall Inspired Cooking

When I was in high school and college I always said that my plan was to marry a chef because that way I would never have to cook for myself. I had no interest in cooking and wasn’t that great at it, except for baking cookies. Well, that never happened, but I have to say that going vegan for six months really made me more interested in cooking and a better cook. If you are vegan, than you know that you cannot rely on restaurants or pre-packaged foods to get you through the days. That’s why it can be a tough lifestyle choice for most people. Even though I am not completely vegan, I do eat a more plant based diet than animal based. When I bake, 95% of the time, I don’t use animal based ingredients like eggs or butter. I have found that the vegan recipes can taste almost identical to regular recipes…you just have to find good recipes.

Today I must have woken up on the culinary side of the bed because after my fabulous trail run, I decided that today I was going to cook pumpkin bread and a soup recipe from my Fitness magazine. I think the trees of orange, red, and gold leaves on the drive to/from the train run also inspired me to eat some traditional Fall foods.

I took this picture in driving on my way back from running. Probably not the safest move in the book, but hey…it is just SO pretty in New England right now. I think this may be my favorite time of year.

First up…vegan pumpkin muffins/bread

I’ll let you know how it turns out…

Eatin Good!

If we’re not willing to settle for junk living, we certainly shouldn’t settle for junk food. ~Sally Edwards

I found this quote and I just love it. It’s so true! If you eat good, then you feel good. I recently learned that in order to have a beautiful, healthy body you have to follow this equation…80% nutrition +10% training + 10% genetics = body beautiful/body healthy.

That’s right, 80% nutrition! I always thought it had way more to do with trips to the gym and what your Aunt Mildred looked liked. Boy was I wrong! It makes total sense though, I mean…you are what you eat, right? If you eat Taco Bell all the time, then you ass is bound to end up looking like a big bell!

I still have a few bad habits to kick…mainly my sugar addiction, but I plan to follow this equation from now on. It shouldn’t be hard to do–I love fruits and veggies and plan to eat more real, unprocessed foods. Anything that has ingredients in it that I can’t pronounce, cannot be good for me!

This eatin’ good page will give you easy access to the recipes that I have known and loved for a while and some new ones as well. I also have a review page where I will post my thoughts on the products I try. I hope you all enjoy the recipes and my thoughts, if you have any good products that you want me to try, just let me know!

Welcome to the Church of the Holy Cabbage.  Lettuce pray.  ~Author Unknown