There is a catch though.  The study that was done determined that those four minutes had to be intense exercise.  So how do you get in that intense activities to reap the benefits?  Something called HIIT will be your best bet.  HIIT is the acronym for high intensity interval training.  You train in intervals so that you can really get the high impact without overdoing it.

There are different ways that you can use HIIT, but if you are one of those people with no time the best way only takes fifteen minutes each day.  All you need are some athletic shoes and room to run and walk.  HITT is simple to do, but after 15 minutes you are sure to be covered in sweat and feeling accomplished about the hard work that you put in.

Here are a couple of variations that you can do each day. With all HIIT you exert yourself to your maximum potential for an interval and then rest or take it easy for an interval. Figure out which one is the best option for you and go for it!

Option 1 – Walk at an easy pace for 1 minute and 30 seconds and sprint as fast as you can for 30 seconds.  Follow this routine outdoors or on the treadmill in the time it takes to complete 6-10 sprints.

• 0-1:30 Walk
• 1:30-2 Sprint
• 2-3:30 Walk
• 3:30-4 Sprint
• 4-5:30 Walk
• 5:30-6 Sprint
• 6-7:30 Walk
• 7:30-8 Sprint
• 8-9:30 Walk
• 9:30-10 Sprint
• 10-11:30 Walk
• 11:30-12 Sprint
• 12-13:30 Walk
• 13:30-14 Sprint
• 14-15 Walk (cool down)

Option 2

• 0-2 Warm Up Walk
• 2-2:30 Sprint
• 2:30-3 Rest (pause)
• 3-3:30 Sprint
• 3:30-4 Rest
• 4-4:30 Sprint
• 4:30-5 Rest
• 5-5:30 Sprint
• 5:30-6 Rest
• 6-6:30 Sprint
• 6:30-7 Rest
• 7-7:30 Sprint
• 7:30-8 Rest
• 8-8:30 Sprint
• 8:30-9 Rest
• 9-9:30 Sprint
• 9:30-10 Rest
• 10-10:30 Sprint
• 10:30-11 Rest
• 11-11:30 Sprint
• 11:30-15 Walk (cool down)

One favorite soup of mine involves about a gallon of chicken broth, half a head of shredded cabbage, garlic and onions, chopped stewed tomatoes, fresh basil and oregano, black pepper, celery, carrots, and kale.  These ingredients all boil up a delicious treat for all seasons, and make a filling and healthy meal that anyone can enjoy.  Apart from being simple to prepare, this soup is downright delicious.  Plus, you get in about two vegetable servings per 1 1/2 cups of soup!  What could be better?

Well, a lot, actually.  You can try making your own favorite soup out of ingredients you love. I often dig my crock put out of my aspenstroagecenters.com storage unit to cook up some crock pot soups, which are delicious!  Some people like to add corn, potatoes, or beans to their soup.  These additions, while still being healthy, add starch to the dish, so you’ll want to go easy on those if cutting calories is your goal.  Squash makes an excellent addition as well, but again, there is a little starchiness involved so go easy on it.

A friend of mine likes to make a fish stew out of mildly seasoned poached salmon, loads of fresh, juicy tomatoes, shrimp, beans, and rice.  It’s not a gumbo really, but it has that flavor due to the Spanish spices she adds to the soup.  She generally uses chicken stock to prepare this dish, and serves it as a main dish or a side with a heavier meal.

Whatever you choose, just remember that soup is your friend and a great way to attain better health.  So get out there and bag some of your favorite veggies, spices, and broths, and start cooking up a healthy meal.

Sugar is not always sweet, my friends, especially if it is coming from over-processed starches, additive-filled breakfasts, and desserts.  It took me quite a while to understand this fact, but it is indeed the truth.

Now I am incredibly conscious of what I eat and I suppose “what I am.”  Now I am organic.  Now I am fresh and full of vitamins.  I am even really colorful now too!  I feel better overall.  In fact, I sleep great at night, I great sick less often, and I have never been stronger.

So what are you?  What are you putting in your body that makes up who you are?  Many people do not take their health and eating seriously.  Maybe it is time though that we realize we might just be what we eat, even if that does weird us out a little bit.

Take a look how Americans eat…

“Move Your Body” workout is a workout routine that is designed to go along with Beyonces new song “Move Your Body”. This is the kind of song that is upbeat and gets you up and out of your seat. It also gets you out of your day to day routine by adding a mix of fun exercise to your normal workout. Sometimes you need to take a break from the continuous hard working out and have some fun so you will continue to enjoy being healthy and fit.

Check out this fun and creative workout dance video! Enjoy!

1. Aerobic activity like walking, dancing, or swimming will help prevent falls and aid in vacuuming and living a normal life on your own.
2. Strength training like light weights or resistance training will allow you to easily pick up your grandchildren and also build muscle to aid against falling and becoming injured.
3. Flexibility training like stretches and yoga will help you get into the bathtub with more ease.  A tip for yoga practice is to also get some relaxation.  Incense is a great way to do this, so go to legalherbsdirect.com to pick up some incense for ultimate relaxation.
4. Balance training like tai chi and yoga will also aid in helping to prevent falls and walk.

If you are elderly and are not currently active, then talk to someone who you know is active or a physical trainer that can create exercises to fit your desires and needs.  It is important to be healthy and happy at any age.

Internet

Youtube.com is an excellent resources for videos like the one above, which was done by SparkPeople, a popular online weight loss community. By searching Youtube for the specific exercise or body part you want to work, you will be served with lots of options to choose from. For example, in order to find the above video, I searched “ab workout.” If you would like to play the Youtube videos on your television, all you need is an HD cable, which will run from your laptop to your television.

Another great resource for fitness on the internet are communities like Sparkpeople.com. Other popular weight loss websites are MyFitnessPal (free) and WeightWatchers (subscription required).

TV

Many local television providers and popular dish packages offer fun fitness channels to their subscribers. For example, The Discovery Channel has a sister channel called Discovery Fit and Health. Every morning at 6am it shows fitness shows that sculpt and tone the body. Many cable providers off such channels, so check your local listings!

Gaming Console

I cannot say enough about using the Wii fit to get into shape. There are so many fun games and accessories to get you moving, you will never be bored! Many other companies like Sony and Playstation have come out with such games and accessories. However, Wii Fit is my favorite. About.com Nintendo put out a list of the Top 7 Wii Fit Games. Definitely check these out.

So, there you go! Three options for getting in shape this winter without every leaving your home! The best part is that 2 of the three are FREE. No excuses!

Find a pal with similar goals but more motivation.  One of the greatest ways for many people to stick to a workout routine is by enlisting the help of a friend who has the same goals of getting healthy but maybe has a bit more motivation to do it.  When you set yourself up with a exercise buddy who is incredibly motivated, then that encouragement will pass on to you.  You will also have someone to hold you accountable for missing workouts.  If your friend is able to go harder on the treadmill, you will probably push yourself harder too.  A little friendly competition, encouragement, and accountability can go a long way when you are working out.

Join a group exercise class.  Many local gyms, churches, and organizations are offering group exercise classes.  These classes are usually a lot of fun, and they will keep your mind off of the workout itself.  Sometimes when people think about how fast they are running or how much weight they are lifting it causes them to feel strained and tired.  Group classes take your mind off of the pain or strain and allow you to get in a good workout and have fun.

Take the time to make the time for your workout.  This only works for those people who follow their daily schedule to the exact minute, so if you are one of those people this is for you.  In your planner, write down the time that you will workout that day.  Take a few minutes at the beginning of each week and create your weekly workout schedule.  If it’s in your planner to go to the gym at six o’clock each day, then technically you have to do it.

After looking at this survey it made me wonder if there really are connections with things as opposite as what you eat to your political views. There are somethings that are going to be effected by where you live and the way that you are raised while other things are purely your personal preference.

Some of the questions that were asked in this survey are things that I could see how they might have some something to do with the way you think that the government should run. Although there was also a large amount of things that I didn’t see how they had any relevance to the way that you vote. I don’t even like sandwiches so I don’t see how that could have anything to do with me being a liberal, conservative, or somewhere in the middle.

I found it fairly interesting to see how your dietary choices relate to political views.

A health center is a place where people can receive personal training or work out on their own. Some health or fitness centers are larger than others. Many have high quality equipment and  things that make working out a little bit more enjoyable. When you go to work out you want to find somewhere that is close to your home or work. If it’s too far away you might loose your motivation along the way there. You might also like to work out with a friend or family member. Working out is always more fun when you have someone with you. It both motivates you to keep going as well as pushes your limits with some friendly competition.

Many health centers have many different kinds of machines that you can customize your own workout around. They have things for cardio like treadmills, elliptical machines, stair steppers, stationary bikes, and others. If you are looking to build muscle mass many health centers have a number of weight lifting machines that are specific to a certain muscle group. If you don’t like to use machines that have you going in a specific repetitive motion, free weights are also common in health centers. Free weights allow you to move and work out virtually however you choose to use them. There are other things such as bench pressing and bar weights that can be used in a number of muscle building ways.

If you aren’t into the hard core working out many gyms have fitness areas that you can work with medicine balls, weighted ropes, and yoga balls to practice less impact fitness. If you don’t know what you should be doing when you join a gym, try going to some of their fitness classes. Many health centers have classes for all different kinds of people that do different things. If you want to lift weights, learn a dance routine, or anything in between there are classes for you.

Many fitness centers also have recreational area’s that include basketball courts, volleyball courts, an Olympic sized swimming pool, racket ball, kick-boxing and other action packed activities that make you forget that you are even working out. Before you join a health or fitness center go check out the things that they have to offer as well as meet the people that work and attend there regularly. If you think that you fit in, give it a try! When you begin getting a trainer or experienced buddy to show you the ropes is always recommended.

Enjoy finding and joining a health center near you! Who knows, working out or recovering from an injury could turn out to be fun instead of a hassle.

Shape-ups

Everyone has seen the commercials about Sketchers new shoe “Shape-ups”. Shape-ups are designed to optimize your workout and  heighten the muscle use. Shape-ups improve posture by positioning your foot in a certain way that retrains your body into holding yourself taller and straighter. They reduce the stress on your back by giving you a better posture and absorbing the shock of your step in the specially designed layers. Shape-ups firm your buttocks, thighs, and calves by having a rounded bottom to the shoe. The rounded bottom causes you to roll your foot when stepping which causes an increased muscle flexion. Shape-ups are designed to be easier on your joints and allow you to have a more effective workout without all of the stress that is caused when wearing traditional shoes.

Easytone

The Reebok “easytones” is designed to strengthen and tone your legs as you walk. The Easytone shoes line  have build in balance pods on the bottom of the show located at both the ball of the foot and the heel. These pods cause the foot to have micro instability, when this happens muscles being to constrict and contract  to maintain balance. The combination of this action when walking allows you to have a more thorough workout from walking. Unlike shape-ups which have a bulky unappealing design, Easytones have a sleek design and fashionable colors to choose from.

Runtone

Reebok has also created a show to enhance the effects of running. The Runtones are designed similarly to the Easytones but have more stability to reduce the risk for injury when running. The Runtones have a similar technology which included the micro instability pods. Three are located both at the ball of the foot and five are located at the heel of the foot. Runtones are created to be efficient as well as fashionable enough to wear not only in the gym but running errands as well.