Keep A Fitness Journal

A fitness journal is simply a way of recording your meals, exercise and fitness progress. You can record your  progress by creating a spreadsheet on your computer; you can create a simple journal by using a store bought notebook; you could also use the many digital fitness journals available on the internet.

The picture above is a printable page you can print out to log your meals and exercise for one day. Just print 7 of them for one week's worth of pages. Alternatively create your own printable sheets. There are no rules to creating a fitness journal, just do whatever works for you.

CLICK IMAGE TO VIEW LARGER

You CAN Do It

Yes, you CAN do it...just keep on trying. You will improve and you will eventually succeed if you stay positive and never give up.

Make Time For Exercise

Make time for exercise each day...make this your habit...make it your lifestyle.

CLICK IMAGE TO VIEW LARGER

Include Strength Training In Your Workout

Dumbbells

One of the major advantages to lifting weights is that the more muscle you have the higher your metabolism will be, and a high metabolism means your body will burn calories quicker. So instead of only doing cardio to burn calories, consider toning up your body by building some lean muscle using free weights.
Free weights include dumbbells, barbells, medicine balls, sandbells, and kettlebells.

Resistance bands 

.Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, resistance bands,  rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract. Read more HERE

For my UK readers looking for a great range of free-weights, resistance bands and other fitness equipment, try Millet Sports, they're one of the UK's leading online sports and fitness equipment suppliers.

Exercise Makes You Feel Great

The fact that exercise makes you feel great can be overlooked sometimes because we are prone to think of it as all pain, little gain. But exercise can make you feel great:

• Exercise releases endorphins which are a feel-good, natural chemical, produced by the brain
• Exercise makes you feel more alert and energetic
• Exercise helps to relieve aches and stiffness in the body
• Exercise boosts your confidence and self-esteem because you know you pushed yourself to do something that was challenging.

So the next time you want to feel good physically and mentally try doing some vigorous exercise instead of reaching for a less healthy alternative.

Yes, You Can Change

Yes you can change...you must ALWAYS believe that. Even if you have not found the way today, keep on looking for it. You will find a way to change your weight and your fitness levels if you look for that way every day.

Jumping Rope Is Good For You

Jumping rope is good for you.

Why not set yourself a challenge to see how many consecutive jumps you can do. Marc from http://gettinoldainteasy.blogspot.co.uk/ did just that. Check out his videos below to see how he progressed and succeeded with this challenge: