Getting fit, healthy & happy

1. Having the right attitude The mind is incredibly strong, and can make the difference between succeeding and failing at your goal. Being fit is a marathon, not a sprint, and it requires making changes to your entire lifestyle. Don't approach this with the mindset that you can abandon the changes you make as soon as you reach your ideal fitness goal or you risk slipping into your bad habits again. Being fit should mean incorporating things into your life that you can eventually do by habit.

2. Keep track of your progress and be proud of minor improvements. It is a good idea to start a 'fit journal' so that you can keep track of when you work out, what you do and for how long. You can also log what you eat each day. Don't think that just because you have one setback, you may as well scrap it all and give up for the day. Don't be discouraged if you stop losing weight or if you have a few setbacks; remember that, overall, you've put yourself on an upward trajectory and that's de

3. Get someone else to get fit with you. It is much easier to reach your goals when you have someone to share the pain and the gain. Create a schedule that you can both commit to and keep each other on track. You could even get a group of people in on the 'get fit' schedule. Have everyone put $10 into a pot and the person who works out the most during the set amount of time wins the money.

4.Incorporate more physical exercise into your daily routine. By regularly challenging yourself you keep your physical self "tuned up". If getting fit means losing weight, this will help the pounds melt away — and stay away! If you're training for endurance, this is the way to ensure steady improvement. Take the subway or bike to work or school instead of driving. If that's not possible, park several blocks away from your office building to force yourself into two 15-minute walks every day.

5. Start an exercise regimen and stick to it. A proper fitness program has five components: a warm-up, an aerobic workout, strength-building exercises, stretching (flexibility), and a cool-down. A good warm-up is a steady walk outside or on the treadmill, a slow pedal on a stationary bike, or a few rounds on the stair master. You want to exercise just enough to get your blood flowing so that your muscles warm up. Exercising without a warm up could lead to pulling or straining a muscle. Cardio workouts improve circulation and endurance. This could include going on ---------->

on a run, biking at a high resistance, or doing an increased speed on a stair crunching machine. You want to work up a sweat and get your blood pumping. Good cardiovascular health is not only good for heart health and blood pressure, it has even been linked to a decreased risk of Alzheimer’s Disease.Doing interval training (alternating between low-intensity and high-intensity activity) has been shown to be an especially fast and effective way to improve heart health and endurance. Building muscle through strength-training will not only increase your strength and tone, but will also --------->

increase your metabolism, as muscular people have been shown to burn more calories even when they’re at rest. You could work with weights, do squats, push ups, or crunches, among many other exercises. If going to the gym isn’t for you, try strength-training at home. Stretching during a workout increases your flexibility. It can also relieve muscle and joint stiffness. Stretch your legs, arms, back, any muscles that you used while working out. A cool-down is very similar to a warm-up. Cooling down allows your muscles to relax so it is very important.

6.Switch things up Dance for exercise. Anything from ballet dance to breakdancing or even jump style will increase your fitness if you stick with it. Enroll in a Zumba or hip-hop class. You’ll be surprised by how many calories you burn while having fun. Jump in the pool. It doesn't matter if you're treading water, dog paddling, or mastering the butterfly stroke. Swimming is a good form of exercise that can be fun, too. Pick up yoga. Yoga is a healthy exercise that keeps both your mind and body fit. Pick one day a week to let your body indulge in some serious stretching, rather ---------->

than doing your normal workout. Yoga will help you maintain your flexibility, but is also a great way to tone your muscles. Give your body the fuel it needs. As you become more active, you'll need more food, but not just any food — you need healthy, energy-laden food that will jump-start the next phase of your day, not weigh it down. Learn how to eat healthfully and drink more water. Switch to whole grain. It's healthy and delicious. It might not be what you're used to, but you'll enjoy the richer, nuttier flavors. If you don't want to switch entirely to whole grain, try to make ---------->

half of the grains you eat whole grains. 7. Cut out unhealthy snacks and replace them with fruits and vegetables. The high fiber and water content will make you feel full, and the high vitamin and mineral content will nourish your body naturally. Try to make meals that are half fruits and half veggies. Eat lean protein foods. Try to buy meat that is lean (which means that it has a lower fat percentage). Eat beans, eggs, and seeds to boost your protein intake without the fat that comes with meat. 8. Cut back on solid fats. These include items made with butter or shortening such as ---------->

cookies, cakes, and other desserts. They are also found in processed meat like sausage and bacon, as well as in ice cream and pizza. Solid fat is the kind that results in you hitting the gym alot more. 9. Eat foods with a low glycemic index. These are foods that take longer for your body to digest and convert into energy, so you will feel fuller throughout the day with a smaller number of calories. You avoid the "sugar rush" that comes as a result of eating foods with a high glycemic index, getting a nice boost of sustained energy throughout the day instead.

10. Let your body rest Not getting enough sleep also comes at a huge expense to your immune system. You're much more likely to get sick if you don't give your body the energy or time to fight against infectious viruses and bacteria, and you'll take longer to recover from common conditions like a cold. Sleeping too little has also been linked to overeating. Be sure that you don’t deprive your body of sleep energy or you will make it up in calories.

TIPS: •Start with something simple, like jogging 5 minutes everyday. The next week, go 10 minutes a day. Continue increasing your output until you establish a solid routine. •Once you have gotten to your desired fitness, continue the steps that got you there. Wellness is a lifestyle, not a prize. •Keep a food journal and eat small portions. •Consider limiting the amount of processed and junk food you eat, such as fast food, soda, and other foods high in fats, sodium, and sugars. •Eat fresh, organic food. Consider buying groceries locally.