Start The New Year Off Right !!!

Dont fall back into bad habits! Commit to get fit in the new year and stick with it, There are 5 essential components to getting in shape

• Cardiovascular Fitness - This reccomends that you follow the F.I.T.T. Principal, Frequency - Intensity - Time - Type. You should do 20 - 30 minutes of cardio 3 - 6 times a week at your correct intensity level. This ensures the most important muscle you have, the heart, is as strong as all the the other muscles in your body.
• Progressive Resistance Training - Resistance training should be done 3 times per week and encompass all the major muscle groups. For best results employ the assistance of a certified fitness professional.   And when you do, demand that they have the appropriate education, such as a degree in a related field plus a nationally accedited certification, like  N.S.C.A., N.A.S.M., A.C.S.M., I.S.S.A. etc... and have at least 500 hours of training experience (http://www.fitnessexperienceclubs.com/)
• Proper Food Intake - Implement a balanced and intellectual approach to your nutrition, considering factors such as lifestyle, leisure habits and occupation.  Are youy active or sedentary? How often will you be working out and intensity levels at which you will be training? It is imperative to have goals such as fat loss (notice how I did not say weight loss) and muscle gain! Be specific with your goals.  The more vivid you can paint that picture, the more likely you are to take ownership of your goals and outcomes.
• Supplementation - It is impossible to get all the nutrients that we nood from food alone, unless one decides to in excess of 4500 calories per day.  And since the goal for most of us is to reduce body fat, 4500 calories is double to triple our needed caloric intake in a day. Since you will be training it is important to have the correct caloric intake, the right amount nutrienets, vitamins and minerals that your body will require.
• Accountability and Motivation - Develop a support system that will keep you on task for your goals! Find your signifigant other or family member to keep you motivated and vice versa.  Enroll in a health club or hire a  personal trainer.  Have clearly defined goals, set up an impending event such as a vacation or marathon etc...

Be proactive in your approach to your fitness goals and make a firm 3 month commitment, be sure to stay on track and check your results every 30 days. Avoid the scale  and just stay on point with your regiment and you will break bad habits and replace them with positive habits! After 90 days you will feel and look better and it will be easier to continue on your new fitness trend.

We at Fitness Experience would like to wish you and yours a Happy and Prosperous New Year! 

Let Fitness Experience be the Solution to your New Years Resolution!

And just an FYI... Coming soon is our Annual Fat Loss Competition!  Do you have what it takes to be a loser!?  Drop in for details. 



5 Tips That Will Help You Achieve Your Fitness Goals.

Success in any field of life is determined by the way you approach your goals. Similarly, achieving your ideal physique requires you to have a positive attitude towards it. Below are 5 useful tips that will condition your mind and body to achieve your fitness goals.

Be specific in setting goals.
One of the main reasons why people fail is that they don’t set specific or clear goals. If your goal is to lose weight, chances are that you might lose some but not as much as you would like to if you don’t set a specific target. In order to achieve your fitness goals, it is very important to decide how much weight you want to lose, what kind of physique you want and what is the time frame in which you need to achieve those results.At Fitness Experience in Scottsdale they provide an in depth analysis which will include Weight - Measurements - Body Fat - Structural Integrity. this will help to establish a proper goal for you to shoot for.
Be Realistic.
Setting optimistic and challenging goals is always useful but care must be taken that those goals are not impractical. For example if your goal is to lose 30 pounds in 1 week than you are bound to fall short of your target by a huge margin. Bear in mind that you did not gain all that weight in few days so there is no way that you are going to lose it overnight. Remember, patience is virtue and don’t let minor setbacks hinder your progress.
Make a detailed plan of action.
Once you have set a clear goal, the next step is to make a plan of action for the attainment of your fitness goals. You need to prepare a detailed road map of how you are going to reach your target. It is important to have a well thought out training and nutrition plan and it should be in compliance with your personal and professional life. For example if you are doing a regular office job than it will not be possible for you to work out in the afternoon or even in the evening due to work stress so plan your day is such a way that you get up an hour earlier in the morning for exercise.
Always keep a journal.
It is essential that you know how far you have come and how far you still need to go in order to reach your fitness goals. Keep a log of your daily diet intake and workout routine. Moreover, measure your body fat and weigh yourself on regular basis so that you can keep a track of your progress.
Stay focused.
For fast weight loss success you should never lose sight of your goal. Write down your goals on a diary or a piece of paper that you can carry around. It will be easier for you to avoid setbacks and cravings if you your goal is always in the back of your mind.
for more information on fitness or to set up a fitness analysis www.fitnessexperienceclubs.com

a positive statement by Og Mandino

I WILL PERSIST UNTIL I SUCCEED

I will persist until I succeed.

In the Orient young bulls are tested for the fight arena in a certain manner. Each is brought to the ring and allowed to attack a picador who pricks them with a lance. The bravery of each bull is then rated with care according to the number of times he demonstrates his willingness to charge in spite of the sting of the blade. Henceforth will I recognize that each day I am tested by life in like manner. If I persist, if I continue to try, if I continue to charge forward, I will succeed.

I will persist until I succeed.

I was not delivered unto this world in defeat, nor does failure course in my veins. I am not a sheep waiting to be prodded by my shepherd. I am a lion and I refuse to talk, to walk, to sleep with the sheep. I will hear not those who weep and complain, for their disease is contagious. Let them join the sheep. The slaughterhouse of failure is not my destiny.

I will persist until I succeed.

The prizes of life are at the end of each journey, not near the beginning; and it is not given to me to know how many steps are necessary in order to reach my goal. Failure I may still encounter at the thousandth step, yet success hides behind the next bend in the road. Never will I know how close it lies unless I turn the corner.

Always will I take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult.

I will persist until I succeed.

Henceforth, I will consider each day's effort as but one blow of my blade against a mighty oak. The first blow may cause not a tremor in the wood, nor the second, nor the third. Each blow, of itself, may be trifling, and seem of no consequence. Yet from childish swipes the oak will eventually tumble. So it will be with my efforts of today.

I will be liken to the rain drop which washes away the mountain; the ant who devours a tiger; the star which brightens the earth; the slave who builds a pyramid. I will build my castle one brick at a time for I know that small attempts, repeated, will complete any undertaking.

I will persist until I succeed.

I will never consider defeat and I will remove from my vocabulary such words and phrases as quit, cannot, unable, impossible, out of the question, improbable, failure, unworkable, hopeless, and retreat; for they are the words of fools. I will avoid despair but if this disease of the mind should infect me then I will work on in despair. I will toil and I will endure. I will ignore the obstacles at my feet and keep mine eyes on the goals above my head, for I know that where dry desert ends, green grass grows.

I will persist until I succeed.

I will remember the ancient law of averages and I will bend it to my good. I will persist with knowledge that each failure to sell will increase my chance for success at the next attempt. Each nay I hear will bring me closer to the sound of yea. Each frown I meet only prepares me for the smile to come. Each misfortune I encounter will carry in it the seed of tomorrow's good luck. I must have the night to appreciate the day. I must fail often to succeed only once.

I will persist until I succeed.

I will try, and try, and try again. Each obstacle I will consider as a mere detour to my goal and a challenge to my profession. I will persist and develop my skills as the mariner develops his, by learning to ride out the wrath of each storm.

I will persist until I succeed.

Henceforth, I will learn and apply another secret of those who excel in my work. When each day is ended, not regarding whether it has been a success or a failure, I will attempt to achieve one more sale. When my thoughts beckon my tired body homeward I will resist the temptation to depart. I will try again. I will make one more attempt to close with victory, and if that fails I will make another. Never will I allow any day to end with a failure. Thus will I plant the seed of tomorrow's success and gain an insurmountable advantage over those who cease their labor at a prescribed time. When others cease their struggle, then mine will begin, and my harvest will be full.

I will persist until I succeed.

Nor will I allow yesterday's success to lull me into today's complacency, for this is the great foundation of failure. I will forget the happenings of the day that is gone, whether they were good or bad, and greet the new sun with confidence that this will be the best day of my life.

So long as there is breath in me, that long will I persist. For now I know one of the greatest principles of success; if I persist long enough I will win.

SIX STEPS FOR SUSTAINING YOUR HEALTH AND STAYING FOCUSED ON YOUR FITNESS GOAL

There are plenty of diets, fads, work out and weight loss programs out there. Many of them are questionable, while others are reputable. However, ultimately it comes down to some pretty simple concepts to sustain your health. Eat healthy vitamin-rich foods and get regular exercise, while avoiding high fat and processed foods. With hectic and expensive lives, it is not easy to stick to your plan. Below are some ways to motivate yourself to sustain your health goal and stay in a healthy routine for life.

Tip #1 – Just Push Play

Steven Tyler may not know, but when Aerosmith released their Just Push Play album in 2001, they were providing advice for one of life’s biggest challenges – staying healthy. It really is about taking that first step! How many of us quit a diet or workout plan within a week (or few hours)?
Think about it: the first time on your bicycle with no training wheels, your first day of school or your first driving lesson all felt like daunting tasks! But once you surpass that initial step, the rest comes easier. So, Just Push Play, whether it’s literally starting your hardcore ab workout, ordering a healthful lunch or putting on your gym clothes – take that first step and don’t think twice about it!
Tip #2 – Make a Schedule (for Both Work and Play)
Humans are creatures of habit and the first few weeks while your body adjusts to changes can be tough, but you will find your body craving the healthier foods and the daily workouts. Life is all about balance and that’s why it’s important to also schedule your days off. Take a day to do something fun or relax guilt-free, since you’ve earned it!
Tip #3 – Stay Focused on the Goal
It’s easy to forget how great you feel after a tough workout. Everyday can be a struggle to remind yourself of this, especially when you’re tired or stressed. If you have trouble remembering, start a log of how you feel after a workout or a good meal. You can also take photos of yourself as you progress towards your goal to see the transformation.
No one ever regrets a good workout and yet how many of us regret sitting on the couch all night or eating that greasy pizza? It can take time to see results, so the best thing you can do is ignore the excuses and discouraging thoughts, andstay focused on your goal.
Tip #4 – Get Organized
Find ways to create a healthy environment in your home and office. Discard anything that promotes unhealthy habits, like salty snacks in your office. Also set up an area of your house for indoor workouts. Create a relaxing environment somewhere in your house to de-stress, since stress causes your body to crave sugar. Keep a protein snack in your car like unsalted nuts to curb cravings before you hit up your kitchen the second you walk in the door!
Tip #5 – Accept Your New Lifestyle
Many people don’t understand or don’t want to believe that being healthy is not something you GET TO – it’s something you live by. Once you recognize it’s not just a few months of workouts or dieting, you learn to take it one day at a time. You’ll learn what things you can do without and how to slowly change bad habits. For instance, the P90x workout works wonders for many and the show the Biggest Loser helps thousands of people. The one message that each organization continues to impress on its audience is that you don’t stop after the 90 days or one season. This is just the first step in taking control of and truly enjoying your life!
Tip #6 – Reward Yourself
After you whip yourself into shape, keep in mind that it’s vital to reward yourself in small ways to remain motivated, so that you don’t give up, say, six weeks after New Year’s! It’s a tradeoff – if you know you really want ice cream after dinner, skip the cookies at work. Or as you start to feel and see changes, purchase a small gift like perfume or piece of jewelry for yourself. You are the one controlling your destiny and no food can make you feel this accomplished.
Staying healthy or sustaining your weight loss routine can be very challenging, especially when you first embark on changing your everyday routine. But you will never regret taking control of your future and living a much healthier life. It requires consistent work, but once you create a routine, it will feel like small steps to avoid major health problems. The accomplished feeling and positive results will be like nothing you’ve ever experienced – including ice cream!

Fitness and Productivity in the Workplace

Help your staff become physically fit

Physical fitness has numerous benefits. The physical benefits of working out regularly include helping you achieve and maintain a healthy weight, warding off disease and illness, and making you more energetic. Physical fitness offers several mental-health benefits as well, such as relieving stress and improving your mood. These advantages and more make physical fitness a safe, healthy way to increase workplace productivity. Employees engaging in exercises will be out sick less often, be better equipped to handle workplace tension and feel happier and more focused.

Instructions

Things You'll Need

• Gym membership discount
• Trainer
• Motivation
• Accountability

1. • 1
     Contact a gym or fitness center near your workplace about a group discount for your staff members. If your business can afford it, consider paying a portion of the membership as a benefit for your staff to make it even more affordable.Fitness Experience in Scottsdale Arizona is one such place www.fitnessexperienceclubs.com or (480)451-7650
   • 2
     Hire a group trainer that will motivate your staff and make a before work, lunch or after work time spot for you . Improve productivity by offering elective fitness classes before the start of the workday or after lunch.
   • 3
     Get your employees involved in an afternoon group fitness or spin class with your local gym which will boost employee's productivity.
   • 4
     Improve workplace productivity, enhance camaraderie and raise money for a good cause by organizing a voluntary team for a fundraising walk or run held in your area. Employees who are unable to participate in the physical aspect of the event can still be part of the team by helping to raise funds, creating team T-shirts or simply cheering on their coworkers.
   • 5
     Hang posters with safe, simple stretches and poses that staff members can perform in the workplace. Taking breaks to get up, stretch and move improves physical fitness and will help employees be more alert and productive.

The Top Ten Fun Fitness Summer Activities for Kids

Summer is here and children need to stay active, healthy and busy during their break from school.
Parents need to encourage their children to warm up properly and stretch before each activity and teach them never to play through any type of pain or make winning the reason for playing any sport. Let them choose the activity and keep the focus on having fun.
To keep kids moving, the American Council on Exercise suggests ten, fun fitness summer activities.

1. Soccer This highly active game involving both agility and teamwork has grown increasingly popular in the U.S. in recent years. To keep kids injury free, be sure they are geared up in appropriate protective equipment, such as shin guards. Soccer players should also wear shoes with cleats or ribbed soles to prevent slipping.
2. Martial arts With a variety of forms to choose from, martial arts are a great way to get kids involved in a sport that involves strength, coordination and mental discipline. Proper training and equipment to prevent injury are a must. Fitness Experience houses John Greer's Black Belt Academy. a great place for kids to learn self defense
3. Bike riding Bicycle riding is a fun activity for the whole family. Experts suggest children ride on sidewalks and paths until they are at least 10 years old, show good riding skills and are able to follow the rules of the road. Helmets, of course, are a necessity for both children and adults.
4. Swimming Nothing beats splashing around a pool with friends, and swimming offers the benefits of a full-body workout for both young and old. The American Academy of Pediatrics recommends swimming lessons for children ages 4 and up, although classes are available for babies and toddlers as well.
5. Basketball Whether it's a round of HORSE, a game of one on one, or a full-court competition, basketball is ideal for developing hand/eye coordination and teamwork. Encourage children under the age of seven to use a smaller foam or rubber ball, and lower the height of the basket if possible.
6. Obstacle courses Challenge kids to use a variety of different skills by setting up an obstacle course at the park using playground equipment or other items, such as jump ropes, balls and cones.
7. Dancing Whether your kids like ballet or hip-hop, dancing encourages them to be creative and move their bodies freely. For video arcade fans, an innovative new game challenges opponents to follow a dance routine while watching the video. Kids can spend time learning new moves while also getting a great workout.
8. Board sports Whether snowboarding in the winter, surfing in the summer, or skateboarding year-round, kids love to be on the board. Injury risk, however, is higher for these sports. For both snowboarding and skateboarding, kids should wear helmets to prevent head injuries, and surfers or boogie-boarders should always be accompanied by an adult.
9. Jumping rope Jumping rope is still a favorite on most playgrounds. Whether alone or in a group, jumping rope challenges both coordination and stamina.
10. Ice-skating/inline-skating Ice-skating, inline-skating and hockey can be both fun and safe as long as appropriate protective gear such as a helmet, wrist guards and kneepads are worn. Hockey players should wear a helmet with foam lining and a full-face mask, a mouth guard, pads for shoulders, knees, elbows and shins, as well as gloves. 

To make sure that your children are safe get them involved in a regular exercise routine This will prevent injuries and make summer much more enjoyable all the way around. for more information visit www.fitnessexperienceclubs.com or call (480) 451-7650 to find out about a summer pass for your children.

SUmmer Workout Tips

7 Most Effective Exercises

Experts say there is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart.
That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively.
So what are the best exercises? We posed this question to four fitness experts and compiled a list of their favorites.

1. Walking

Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

It's not just for beginners, either: Even the very fit can get a good workout from walking.

"Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopaedic and sports rehabilitation at Beth Israel Medical Center in New York. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else.

Don't go from the sofa to walking an hour day, though. Richard Cotton, a spokesman for the American Council on Exercise, says beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session.
"Don't add more than five minutes at a time," he says. Another tip: It's better to lengthen your walks before boosting your speed or incline.

2. Interval training

Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight.

"Varying your pace throughout the exercise session stimulates the aerobic system to adapt," says Cotton. "The more power the aerobic system has, the more capacity you have to burn calories."

The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.

3. Squats

Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories."
And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example.
"They give you the best bang for the buck because they use the most muscle groups at once," says Oldsmar, Fla., trainer David Petersen.
Form is key, though, warns Petersen.
"What makes an exercise functional is how you perform the exercise," he says. "If you have bad technique, it's no longer functional."
For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear, says Cotton: "The knee should remain over the ankle as much as possible."
"Think of how you sit down in a chair, only the chair's not there," suggests Gotlin.
Physical therapist Adam Rufa, of Cicero, N.Y., says practicing with a real chair can help.
"Start by working on getting in and out of a real chair properly," he says. Once you've mastered that, try just tapping the chair with your bottom, then coming back up. Then do the same motion without the chair.
Gotlin sees lots of patients with knee pain, and says quadriceps weakness is the cause much of the time. If you feel pain going down stairs, he says, strengthening your quads with squats may very well help.

4. Lunges

Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings.
A lunge is a great exercise because it mimics life, it mimics walking," only exaggerated, says Petersen.
Lunges are a bit more advanced than squats, says Cotton, helping to improve your balance as well.
Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor.
Petersen suggests that you imagine sitting on your back foot. "The trailing leg is the one you need to sit down on," he says.
To make a lunge even more functional, says Rufa, try stepping not just forward, but back and out to each side.
"Life is not linear, it's multiplanar," says Rufa. And the better they prepare you for the various positions you'll move in during the course of a day, the more useful exercises are.

5. Push-ups

If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time.
"I'm very much into planking exercises, almost yoga-type moves," says Petersen. "Anytime you have the pelvis and the core [abdominals and back] in a suspended position, you have to rely on your own adherent strength to stabilize you."
Push-ups can be done at any level of fitness, says Cotton: "For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes."
Here's how to do a perfect push-up: From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout.
There are always ways to make it harder, says Rufa. Once your form is perfect, try what he calls the "T-stabilization" push-up: Get into push-up position, then do your push-ups with one arm raised out to the side, balancing on the remaining three limbs without rotating your hips.

6. Abdominal Crunches

Who doesn't want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them.
For a standard crunch, says Cotton, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.
Be careful not to pull your neck forward by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.
For his part, Petersen teaches his clients to do crunches with their feet off the floor and knees bent. He says that with feet kept on the floor, many people tend to arch the back and engage the hip flexors.
"Crunches can be excellent, but if they're not done correctly, with the back arching, they can actually weaken the abdominals," Petersen says.
To work the obliques (the muscles on the sides of your waist), says Cotton, take the standard crunch and rotate the spine toward one side as you curl off the floor.
"Twist before you come up," he says. "It's really important that the twist comes first because then it's the obliques that are actually getting you up."
But keep in mind that you won't get a flat stomach with crunches alone, says Cotton. Burning belly fat requires the well-known formula: using up more calories than you take in.
"Crunches work the ab muscles; [they're] not to be mistaken as exercise that burns the fat over the abdominals," he says. "That's the biggest myth in exercise going."

7. Bent-over Row

Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps.
Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)

Technique

These seven exercises are excellent, efficient choices, the experts say. But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute.
"Done with good technique, all exercises do what they're supposed to do," says Petersen.
The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.
So especially if you're a beginner, it's a good idea to seek the advice of a fitness trainer - Fitness Experience in Scottsdale Arizona has a variety of well qualified trainers to assist you (480) 451-7650-- to be sure your form is safe and correct.

A Fit X Easter

Your 7 Step Survival Guide to a Healthier Easter

If you’re like me you probably love chocolate, and the risk of indulging a little too much at Easter is always a possibility!
But, help is at hand! With my 7 step survival guide you can be sure this Easter holiday will be a healthy, happy family time without the added stress of piling on a few pounds.

#1 Choose smaller chocolate eggs

A 100g milk chocolate Easter egg contains over 500 calories. So, instead go for small, individually wrapped eggs. The act of unwrapping each egg will help you to eat less in one sitting.
If you can, go for dark chocolate eggs, which have the benefit of offering healthy antioxidants, as well as being lower in sugar, and having fewer calories. The added bonus is that you will also be satisfied with eating less.

#2 Give alternative gifts

Why not step out of the mould this Easter and give gifts that don’t involve chocolate?
You could go for storybooks or toys for children, gift cards, seasonal books or poems, baskets of fresh fruits, or bunches of flowers.

#3 Go for a healthy Easter menu

If you’re in charge of cooking this year here are a few healthier options for your Easter dinner:

• Serve lean meats and fish, such as roast chicken, beef, salmon, or trout.
• Go for healthier cooking options such as grilling, poaching, or baking.
• Serve a vegetarian option such as grilled vegetable kebabs, or stuffed portabello mushrooms.
• Go for a salad of brown rice or Bulgar wheat with lots of veggies added for extra colour and nutrition.
• Make a delicious salad of leafy greens, tomatoes, basil, goats cheese, and homemade citrus dressing.
• Bake your own themed cookies and cakes. Check out this post on healthy ingredient substitutions for more tips on how to make your recipes healthier.
• For nibbles, dried fruits, unsalted nuts, fresh fruit, homemade cookies, mini fruit muffins, and low fat frozen yoghurt will go down a treat.

#4 Balance things up

The secret to enjoying a little chocolate over the Easter holidays is to make sure you eat carefully at other times.
If you feel you’ve indulged a bit too much, try to cut back on your meal portion sizes and snacking for a few days to get the calorie balance right.
Remember, a little bit of what you fancy does you good!! So, have a smaller portion of chocolate and don’t allow yourself to feel guilty about it.

#5 Hold an Easter egg hunt

For many families Easter is simply about the chocolate eggs, but it can also be a wonderful opportunity to spend time with family and friends.
Why not organise a family outing to the local park or forest?
If you have younger children you could arrange for an Easter egg hunt. This will get everyone outside in the fresh air, and will help you burn off a few extra calories!
Go for non-chocolate prizes, such as brightly painted hard boiled eggs, or hollow plastic eggs filled with small gifts, such as toys, mini stationary, and money.
You could also hold an egg and spoon race and other appropriately themed events to make the day even more active and fun.

#6 Add a spring to your step!

Take advantage of the gorgeous spring weather and kick start your exercise regimen by going for brisk walks in the longer evenings.
Or, why not use the Easter break as an opportunity to give your home a good spring clean? Remember, vigorous household chores such as vacuuming, sweeping, or gardening can all contribute towards your daily exercise.

#7 Salvage leftover chocolate eggs

If your house is overflowing with chocolate after Easter, keep some back and use in your cooking throughout the year.
How about these mini morsel pancakes, I’m sure the whole family will love these!
Ingredients:
1-1/2 cups all-purpose flour
1 cup wholewheat flour
1 cup leftover chocolate egg, broken into small pieces
1 tablespoon baking powder
1/2 teaspoon salt
1 3/4 cups low fat milk
1/2 cup egg substitute
1/3 cup olive oil
1/3 cup packed brown sugar
Mixed berries to serve
Method:

1. Combine flour, chocolate, baking powder and salt in large bowl. Combine milk, eggs, vegetable oil and brown sugar in medium bowl; add to flour mixture. Stir just until moistened (batter may be lumpy).
2. Heat griddle or skillet over medium heat; brush lightly with vegetable oil. Pour 1/4 cup of batter onto hot griddle; cook until bubbles begin to burst. Turn and cook about 1 minute longer or until golden. Repeat with remaining batter (makes about 18 pancakes).
3. Top with mixed berries to serve.

Wake Up and Work Out

BOSTON -- Ninety-one percent of Americans say they “feel well” and 76 percent “consider themselves healthy,” according to a survey by Health Dialog Services Corp., a provider of health care analytics and decision support.
Two-thirds of Americans are overweight or obese, according to many health reports, a number that many survey respondents seemed to be aware of as 52 percent of them say that obesity is the most widespread health problem in the United States. Despite this, 12 percent of respondents say they do not exercise at all and 20 percent say they exercise for 30 minutes to an hour per week. The U.S. Department of Health & Human Services recommends that adults get a minimum of 2 hours and 30 minutes of moderate-intensity exercise or 1 hour and 15 minutes worth of vigorous-intensity exercise per week.
The survey, commissioned by United Kingdom health care services provider Bupa, was conducted as part of Bupa Health Pulse 2010, a global study of health attitudes and behaviors of more than 12,000 individuals across 12 countries.
Of the 12 countries surveyed, Americans were the most sedentary on a daily basis, with one out of every 10 saying they sit for 12 or more hours each day.
“Americans need a wake-up call,” said Jan Maurer, MD, vice president and medical director at Health Dialog. “People need to realize that lifestyle factors are actually life-and-death factors. With over 50 percent of U.S. health care costs attributable to chronic disease, we literally cannot afford to continue living as we are. Americans must take a good look in the mirror and realize that the ‘they’ are actually ‘we.’”
Globally, heart disease is the biggest killer, and diabetes is the fastest-growing chronic condition. Medical evidence has shown that obesity is a precursor to both.
“Chronic disease is the leading cause of death and disability globally, representing 60 percent of all deaths. What’s concerning is that many of these diseases are preventable,” said Julien Forder, senior research fellow, the London School of Economics, which published the study. “We know from research that exercise is one of the most effective lifestyle changes you can make to reduce your risk of developing long-term conditions.”
He said that 30 percent of cardiovascular disease and 27 percent of diabetes could be avoided if Americans started to exercise.

Beat the Heat

Beat the Heat: 5 Ways to Stay Fit and Cool

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It's no secret that this summer's temps have been some of the highest in history. With increased risk of dehydration, diminished air quality in some areas and air so thick it feels as if you're moving through humidity soup, it's no wonder you've lost your motivation. So how are you supposed to keep active in a summer so hot that the only thing most people feel like doing is hibernating until fall? We've got five tips to keep you going and beat the heat.

1. Move in the Morning
Be an early bird with your outdoor workout when temperatures are lower and air quality is at its best. According to a variety of international studies, car emissions and other pollutants (which can trigger a slew of breathing problems) are less ostensible in the a.m. If you prefer to run in the evenings, take to a park. Streets have higher levels of carbon monoxide, according to research conducted by the Environmental Protection Agency. And no matter what time you head outdoors, slather on a sweat-proof sunscreen 30 minutes prior to extended sun exposure. A light spray formula, such as Coppertone Sport Clear Continuous Spray, makes all-over application a cinch.

2. Make a Splash
Cool off with a dip. Swimming is one of the best workouts out there. It is low-impact, cardio-enhancing activity that also strengthens and tightens muscles. Other water sports also offer full-body benefits. Kayaking targets the core and arms, windsurfing enhances balance and upper-body strength, and waterskiing challenges the entire body. Mix it up and try stand-up paddle surfing, a Hawaiian import that has been making a splash across the country. Water's reflective properties can make the damaging effects of the sun even stronger. Protect skin with a wide-brimmed hat and wear UV-blocking sunglasses at all times. And opt for clothing with sun-shielding properties such as Patagonia's W Sunshade shirt.

3. Stay Indoors
Watch The Weather Channel and it's easy to see that many cities are issuing heat advisories. So although the sun is shining, staying inside may be a healthier option. Try a new class at your gym or, Get involved with a Personal Trainer - Sign up for a free fitness evaluation at Fitness Experience

4. Drink Up
Post-exercise, switch from summertime favorite lemonade to water with lemon and you'll save calories. According to a recent study, those who consume sweet drinks after exercising tend to overeat afterward. Lemon water not only curbs caloric intake but also prevents dehydration, keeps potassium levels in check and can even banish bloat. Make sure you drink water every 15 to 20 minutes while exercising in the heat. Want a little more flavor? Unsweetened iced tea can amp up antioxidant intake. Bonus: Green tea has been linked to metabolism boosting properties.

5. Find Balance
Sweating can be positive (the action eliminates waste), but it can also strip the body of much-needed nutrients. Along with potassium, salt is lost through sweating. Replenish the nutrient with body-benefiting foods like olives (which help heart health), low-fat cheese (which has been linked with weight loss) and almonds (a good source of fiber and protein).

Come do Zumba at Fitness Experience

About Zumba^® Fitness

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ZUMBA FITNESS^®. MOVING THE WORLD TO A NEW BEAT.

Are you ready to party yourself into shape? That’s exactly what the Zumba^® program is all about. It’s an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party^™ that’s moving millions of people toward joy and health.

Who We Are

Zumba Fitness^® is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive.
Since its inception in 2001, Zumba Fitness has grown to become the world’s largest – and most successful – dance-fitness program with more than 10 million people of all shapes, sizes and ages taking weekly Zumba classes in over 90,000 locations across more than 110 countries.

Our Story

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Sometimes, great ideas are born from accidents. Penicillin, X-rays, Post-it Notes, even ice cream cones were all serendipitous "accidents." From these "happy accidents" came a world of good – innovations that changed things. In the mid-‘90s, no one could have predicted the success of the Zumba^® program, not even Alberto "Beto" Perez, who created the Zumba program, after what many have called a true "happy accident."
The Original "Fitness-Party" As a fitness instructor in his native Cali, Colombia, Beto’s life took an unexpected turn one fateful day in the mid-‘90s when he darted off to teach an aerobics class and forgot his traditional aerobics music. He improvised using his own mix of music from tapes he had in his backpack (salsa and merengue music he grew up with). Spontaneously, he created a new kind of dance-fitness, one that focused on letting the music move you (instead of counting reps over the music). Energy electrified the room; people couldn’t stop smiling. His class loved it! And on that day, a revolutionary new fitness concept was born – the Zumba^® Fitness-Party.

Zumba Fitness^®: The Company

In 2001, Beto brought his new dance-fitness style to Miami, Florida, and, through a student (Alberto Perlman’s mom), met entrepreneurs Alberto Perlman and Alberto Aghion. All three hailed from Colombia and all three had a vision to bring this dynamic dance-fitness class to the masses. The three Albertos formed an alliance and created a business, calling it Zumba Fitness. They trademarked the word Zumba^® and set a goal to expand the brand all over the world. First came the DVDs, then the infomercial – which introduced the Zumba Fitness-Party to the public on a wide-scale basis – then came the demand for Zumba classes and Zumba Instructors. That’s when the company took off and the Zumba program expanded in a big way. By 2005, Zumba Fitness spawned a full-fledged Zumba Academy^™ to license Zumba Instructors to teach Zumba classes. More expansion followed with the launch of Zumbawear^™ apparel and accessories, music CDs, and in 2008, one of the best-selling at-home fitness DVD series ever – the Zumba Fitness® Total Body Transformation System – which starred Beto and introduced Zumba Fitness’ newest stars, Tanya Beardsley and Gina Grant. In 2010, Zumba shook the ground (once again) by being the first branded fitness program to launch a video game on all three major gaming platforms: Wii, Xbox, and PS3.

From "Happy Accident" to Worldwide Phenomenon

Fast forward to today, the Zumba program is now taught in gyms and studios all over the world to millions of Zumba enthusiasts. And as the program continues to evolve – from its humble beginnings, to a global movement, to a way of life – its growth has only deepened our commitment to providing accessible fitness, without the strain, without the sacrifice, just the pure joy of a party.
So, whether it’s a life-saving drug or a new kind of dance-fitness, a "happy accident" can move you in a new direction and change your life forever. That’s what happened to us. And now we look forward to sharing the Zumba program with you.

As the weather changes hike safely

When you hit the trail, please be mindful of commonsense hiking safety.A few words about safety in the mountains. Many people go up the mountain totally unaware of how long it may take and what time the sun sets. Too often rescues have to be made for silly reasons due to lack of preparation by "stupid people," unaware of the demanding terrain and weather extremes that can be dangerous. The most common rescues have been sprained ankles, extreme dehydration, total exhaustion and heart attacks by people and dogs, overweight and out of shape. This is your first warning, bring water for every person and dog in your party! Don't Hike In The Dark Experienced hikers don't do it , and without a flashlight it is extremely dangerous as very little if any city light reaches into the canyons and trails. Allow about one hour for each two miles covered, plus an additional hour for each 1,000 feet of altitude gained. Know your Route. Know as much as possible about the area and the trail prior to venturing out. Know Your Limits. All trail users need to be aware of their physical abilities and limitations, and those of their hiking partners. Realize that when you push beyond your limits, you can start making bad decisions. If you are not a regular exerciser, check with your doctor before embarking on a challenging hike. Check the Weather. Know the weather forecast and be prepared for changes in the weather. Extreme heat, cold, and lightning are particular threats in Arizona. This information about lightning safety should be read. Travel in a Group. Do not hike alone. Unless you are very experienced and prefer solitude, a party of at least four persons is recommended because you should try never to leave an injured person alone. He or she may wander off while in shock. Tell Someone Where you are Going. Make sure you tell someone, in writing, exactly where you are going and when you expect to be back. In the event that you are not going to be very late returning but you are OK, be sure to let that person know. Trails Are Often Located in Remote Areas. Therefore, injuries can present a potentially dangerous, frustrating, and even expensive experience. In most cases, with trails outside of a municipality, the county sheriff's department will be responsible for search and rescue operations (with the exception of National Park Service units that typically conduct their own). You will most likely be billed for the expense of your rescue.

Bring the Right Stuff. Some essential items that are useful in challenging and/or survival situations include the following: One gallon of water or sports drinks for each person, per day! Sunblock Wide-brimmed hat Sunglasses Map & compass (and the knowledge of how to use them) Trail guide Signal mirror Whistle Two-way radio or cellular phone Space blanket for warmth and weather protection. Waterproof matches or lighter Candle or lightweight flashlight Firestarters Nylon cord First aid kit Tube tent High energy food Instant soup or bouillon cubes Sierra cup Water purification (iodine) tablets and/or filter system. Water sources along trails are almost always polluted. Raingear, windgear, gloves, and warm hat for any mountain hike and any winter hike. Dry shirt, dry socks Sturdy footwear Pocket knife Toilet paper

The summer climate can be very harsh. Daytime temperatures during the summer months are over 100 degrees. Temperatures are more moderate between October 1 and April 30th. The terrain in many areas is extremely rugged.

Fit X Motivational Tips

Fitness Programs: 10 Tips for Staying Motivated 

Fitness Programs: 10 Tips for Staying Motivated

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To stay motivated with a fitness program, you need to think of it as a way of life, not something to do to get into shape. Being fit is essential for good health, and it involves a long-term commitment. With a mindset of healthy living and an intense desire to be strong and energetic, you'll have no problem getting started. Now all you need to do is maintain this yearning for a lifetime of fitness.

Fitness Goals-Do A Trainer Evaluation With Your Favorite Fitness Experience Trainer

Before you begin your fitness program, set some realistic, attainable goals for what you hope to achieve. If you set your goals too high, you'll set yourself up for failure and frustration. After you have your ultimate goal written down, break this into shorter-term goals. If you haven't participated in any type of fitness program in years, you might want to begin with a short walk around the block rather than a lofty 3-mile run. After you accomplish your first goal, expand it to walk farther. Reevaluate your goals periodically.

Vary Your Program - With Our Expansion We Have A Lot More Options

To prevent boredom, do something different each day. Maybe one day, you can walk; then the next, you may want to ride your bicycle. You can even count the times you play outdoors with the children, as long as you are physically active. The key is to be active for strength, endurance and cardiovascular health.

Work Out With a Partner - Try Group Training

Turn your fitness program into a social activity. This will be more fun and interesting, and you'll be accountable to someone else, which will be another motivation for both of you.

Reward Yourself - With A Massage or Something Physical (Not Just Food)

After you reach each short-term goal, reward yourself with something other than food. The reward can be as small as an at-home facial, or you might treat yourself to a spa day. If your goal is to lose inches, buy yourself something new to wear when you drop a size.

Work Out to Music or Books on CD -Try A Group Fitness Class

Some people find that music or books on CD help prevent boredom while working out. Before setting out on your next power walk, arm yourself with some entertainment to keep yourself from thinking about stopping.

Factor in Pleasure - Working Out Is Fun

When you plan your fitness program, consider what you enjoy doing. If you're a swimmer and you hate running, don't set your goal to enter a marathon. Instead, slip into your swimsuit, find a pool and start swimming. Or if you're a team player, join a league.

Give Yourself a Fitness Treat - Dot Fit Bars :)

Every once in a while, like when you reach one of your short-term goals, give yourself a fitness treat. This could be a new workout DVD or a new pair of bike shorts.

Tune in to Your Body - Push Yourself

As you work out, think about your muscles moving and how much better you'll feel once you reach your goal. Instead of seeing fitness as something you dread, consider it something you deserve.

Keep a Fitness Log - Use Dot Fit Platform

As you progress through your fitness program, write down your accomplishments. A daily fitness log will give you something to look at when measuring your success.

Time Off - Sundays

Every once in a while, give yourself a day off from your fitness routine. This may be a planned or unplanned break. It's counterproductive to worry or feel stressed out about missing a day. Just plan to get back into your program where you left off.

Swimsuit Ready

Get ready for swimsuit season with these slimming strategies

Love it or dread it, swimsuit season is right around the corner. We've got tips to help.

Love it or dread it, swimsuit season is right around the corner.
If the thought of getting your body beach- or pool-ready has you a little more freaked out than usual, we're here to help.
We've got tips to help you smooth it, soothe it, tan it and tone it so you can get out there and enjoy it!
TONE IT
Rather than crash diets and intense workouts, try targeting specific areas to get your bod back into swimsuit shape. For most women, the abs, arms, hips and thighs are problem areas. Nabilah Shamseddine, personal trainer and co-owner of Vibe Fit Club in South Tampa (vibefitclub.com) says if you start now – and watch your diet -- you can see some real results by summer. And make sure to follow the proper form to prevent injury and get the best results.
Stomach – Crunches on exercise ball
For killer abs, it's all about the crunch. Shamseddine suggests doing crunches on an exercise ball. On the ball, the abs do more work.
Lie on the ball, positioning it under your lower back. Bring your arms behind your neck. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable and breathe out. Lower your back down and repeat.
Do 1 to 3 sets, 12 to 15 repetitions.
Legs, thighs and gluts – Squats with dumbbells
Holding dumbbells adds more intensity to this workout and helps build muscle.
Stand with feet hip- or shoulder-width apart. Hold light to medium dumbbells in each hand just outside the thighs or with arms bent above the shoulders. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back. Contract the glutes and legs while stabilizing your body with a strong torso. Slowly stand back up without locking the knees. Always keep the knees in line with your toes.
Do 1 to 3 sets, 12 to 15 repetitions.
Total body – Pushups
This exercise works your upper body and builds core strength. It uses muscles in the chest, shoulders, triceps, back, abs and legs.
Get on the floor and position your hands slightly wider than your shoulders. If you're a beginner, raise up to your knees. If you're more advanced, you can raise up to your toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Your feet can be close together or a bit wider depending upon what is most comfortable for you. Contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin pushing back up to the start position. Don't lock out the elbows; keep them slightly bent.
Do 1 to 3 sets, 5 to 10 repetitions, or as many as you can.
SMOOTH IT & SOOTHE IT
The best way to get dry, dull skin ready to show off is to exfoliate, says Joezette Hite, owner of Crave Spa in South Tampa (cravespa.com). Exfoliating products contain tiny granules to gently lift the dead cell layer from the skin's surface, stimulating the layer beneath it. Use a body scrub or brush while you're in the shower to make skin glow. Spend a few extra seconds on rough spots like elbows, knees and feet. This is also important before getting a spray tan to help it last longer. After exfoliating, hydrate with a good body moisturizer that contains ingredients like shea butter. And always use an SPF moisturizer when you go outside, regardless of the season. If you plan to wax, do it before hitting the beach. The sun can make skin more sensitive.
TAN IT
If you're looking for a way to zap 10 pounds off your body, or if you just can't bear baring it when you're winter white, you can fake it with a spray tan.
Michelle Roehrig, owner of Designer Skin Mobile Spray Tanning (designerskintanning.com) says spray tanning can create the illusion of sculpted muscles, a butt lift or even thinner thighs – instantly.
Color makes your muscle definition pop because it brings out the shadows, she says.
"You can contour thighs, décolletage, arms, glutes and stomach muscles to make them look slimmer. It even helps reduce the appearance of cellulite."
Roehrig will first spray on a base tan, then go back with a darker shade to spray on a six pack or define the areas you want enhanced.
Even dark skin tones can benefit from a spray tan, Roehrig says. Using a lighter color, she can create muscle definition and make your skin glow. And it helps correct hyperpigmentation.
That weird orange-y look is minimal with a spray tan because of the higher grade spray solutions, Roehrig says.
A spray tan can last anywhere from seven to 10 days; it costs $45 at the salon; $65 for the mobile service.
Don't forget: You still must wear sunscreen outside, because a spray tan doesn't contain sun protection.

3 Resons Why You May Not Be Losing Fat

3 Reasons Why You May Not Be Losing Fat

You've been sticking faithfully to caloric intake and exercise regiment for awhile now, but you're not seeing the results you want.  Meanwhile, your weight -loss buddy is shedding the pounds and inches week after week. Not fair!

Or maybe you're losing weight but not from the areas where you really want to shed some fat. (Skinny feet are nice, but not so much when your muffin top is still as big as ever.) And then you have that other friend who can eat anything and everything without gaining a pound, while just watching him or her eat seems to make you gain weight.

What's going on here? Why don't your efforts seem to be paying off while weight loss seems so easy for other people? Is there anything you can do to get better results?

Sometimes there is a simple, general reason why one person loses weight faster than another. For example, men tend to lose fat more readily than their female counterparts, mainly because most men naturally have more lean muscle mass (thanks to their higher testosterone levels), and more muscle translates into a higher metabolism rate. Men and women also tend to store excess weight in different places—men in the abdominal area ("apple" body type), which is usually easier to lose; women in the hips and thighs ("pear" body type), which is usually harder to take off.

People who have more weight to lose may also drop the pounds more quickly in the beginning of a fat-loss program. This is because the more you weigh, the more calories you burn during any given activity. (Walking with an extra 50 pounds on your frame is harder than walking with 20 extra pounds of weight.) A person who weighs more can also cut more calories from his or her diet without jeopardizing the body's ability to function efficiently. If you weigh 300 pounds, you may need 3,500 calories per day or more to maintain that weight; cutting 1,000 calories from your diet (down to 2,500/day) will let you safely lose 2 pounds per week. But if you weigh 150 pounds, you may only need 1,800 calories to maintain your weight, and if you try to cut the 1,000 calories from your diet (down to 800/day), your body won't have enough fuel and your metabolism will slow down drastically, making fat loss harder, not easier. Therefore a person with less weight to lose needs to aim for a smaller calorie deficit, which will translate to a slower rate of weight loss.

Likewise, factors like age and body type can affect how fast you can shed extra pounds. Older individuals, for example, often lose weight more slowly, perhaps because of hormonal changes and/or because they have less muscle mass or may be less physically active.

So, if you're comparing your weight loss to someone else's, make sure you're not comparing apples to oranges (or pears)—that's just going to be frustrating and won't tell you anything useful about your own efforts.

Sometimes, though, people who seem to share a lot of these factors—similar body size, weight, age and activity levels—just don't get the same results, even when they do the same things. A lot of individual factors, including your individual genetics and quite a few medical conditions and medications can make weight loss difficult. If you're in this boat, you may need to work closely with your health professional to find an individualized approach that will maximize your weight loss results without jeopardizing your health.

But more often, slow or non-existent fat loss can be traced to very common problems that can be identified and overcome with the right kinds of changes in diet, exercise, or daily activity patterns. That's what we'll be looking at below.

The No. 1 Problem: Your numbers aren't right.

In a healthy, "normally" functioning body, fat loss occurs when you use (burn) more energy (calories) than you take in from food, (without placing yourself on a starvation diet of course.) This calorie deficit forces your body to take fat out of storage and turn it into fuel that your cells can use to maintain necessary body functions. A pound of fat represents about 3,500 calories of stored energy, so you can predict that a caloric deficit of 500 calories per day will yield a reduction of one pound of fat in a single week, give or take a little.

By far the most common reason why weight loss seems to be going slower than people expect is that their calorie deficit is not as large as they think it is. Either they're not burning as many calories as they think they are, or they're eating more than they think they are, or a combination of both.  And most Americans miscalculate their caloric intake by nearly 30%, through ignorance or flat out denial.

The formulas used to estimate how many calories people need to maintain their current weight aren't accurate for everyone—they can be off by as much as 30-40%, especially if your body fat percentage is pretty high, your physical activity level is significantly higher or lower than average, or you're counting almost everything you do (e.g., light housework, grocery shopping, walking up one flight of stairs) as "exercise" even though it doesn't actually meet the parameter of what a fitness professional would consider exercise(a high enough intensity to elevate your heart rate to an aerobic range; a duration of at least 20 continuous minutes for the activity; the moving of large muscle groups in a rhythmic way).

You can have the same problem on the other end of the energy equation: calorie intake. It's very common to underestimate how much you're actually eating, even when you're tracking your food consistently. If you just eyeball your portion sizes instead of accurately measuring them, or if you tend to forget the little "extras" you eat during the day (like licking peanut butter off the knife while making your sandwich, or tasting your pasta sauce while you're cooking it), you can easily add a few hundred uncounted calories to your daily total.

To fix this problem, make sure your calorie numbers are as accurate as you can get them. Track your caloric intake carefully and diligently, until you can recognize portion size of the foods you eat often without measuring. And don't count the regular activities of daily life you've always done as part of your "exercise."

Remember that fitness trackers and cardio machines only estimate how many calories you truly burn, and these trackers and machines tend to overestimate how much you're really burning. For a more accurate reading, you could invest in a good heart rate monitor that better estimates your calorie burn based on how hard you are actually working during exercise.

The Second Most Common Problem: Excess muscle loss

We'd like to think that every pound lost is a pound of fat, but in reality, all weight loss involves some combination of fat loss and muscle loss. To get the best results from your weight-loss efforts, you want to maximize fat loss and minimize muscle loss. The best way to do that is to include adequate strength training (i.e. WEIGHTS!) in your exercise routine. Without strength training, a substantial amount of the weight you lose could be muscle (lean tissue), which can reduce your fitness and lower your calorie burning capacity. To avoid these problems (and make it much easier to keep the lost fat off), be sure to include at least two full-body strength training workouts in your weekly routine. You can get plenty of strength-training ideas from the Personal Training Staff at Fitness Experience either through our FREE monthly fitness evaluations or one of our personalized individual training programs.

The Final Problem: WHAT you eat may matter almost as much as HOW MUCH you eat.

How your body handles the food you eat is governed by a very complex set of biochemical interactions that determine when and where any excess calories are stored, and how easily this energy can be retrieved for later use. For some people with certain genetic predispositions, a diet high in fast-digesting carbohydrates like refined sugar and refined grains can make it easier for their bodies to store excess calories as fat and harder to get that energy back out of fat cells later on when it's needed. It can also lead to increased appetite and more cravings for high-sugar foods. There aren't yet any easily available tests that can identify people with this problem, but if you've been significantly overweight for a long time and you struggle with appetite, carbohydrate cravings, and slow weight loss, it may be worth your while to experiment with a diet higher in protein and healthy fats, and lower in refined carbohydrates and sugar. Be sure to discuss this with your doctor first, especially if you have any medical conditions/medications that can be affected by your diet.

Weight loss seems so simple on the surface: Eat less, move more and your body will drop pounds. But for many people, there's more to the equation than counting calories in and calories out. We are all an experiment of one; you cannot compare your results to someone else's, just as you can't expect to have the same results as another person, no matter how similar you may think you are. Think of your weight loss as a continuous journey. There will be bumps in the road, along with times when the sailing is smooth, but no matter what, you'll just have to pay attention to the route and be open to making changes in your approach or direction along the way. When you follow those guidelines, weight loss will become that much easier!