For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.

So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life.

1. Commit to a specific schedule

   When you fail to plan you plan to fail. Don’t try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don’t think you’re guilty? If you’ve ever told yourself “I’ll workout as soon as I get some time”,
   you were in direct violation of this key principle.

   In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.

   Therefore, right in the midst of all of your appointments, “to-do” lists, etc., should be a written plan for your weekly workout routine, so that
   you will never be in the dark as to when you committed to yourself to go.

2. Utilize the weekend

   Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.

   What is also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.

3. Keep your workouts as a high priority

   One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule to easily.

   Although things will occassionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.

   In the event that one of those important emergencies does happen and you can’t make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won’t be so to anyone else.

4. Enroll others in your goals

   Don’t go at this alone. Let the important people in your life know what you are up to. Your spouse or love interest, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware and ask for their support.

   Leverage these relationships to delegate some of your normal responsibilities
   or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don’t hesitate to form a buddy system with them as you move forward with your program.

5. Don’t beat yourself up

   No matter who you are, there will be times in your workout program that you just aren’t able to keep it up as you would like due to outside demands. Don’t be too tough on yourself when that happens.

   Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.

No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!

To Your Best Body,

Lawrence Cole
Your Lifestyle and Fitness Coach
YourbestbodyNOW.com

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Aging is an inevitable process for all of us. However, you don’t have to take it “lying down”. As a matter of fact, you can literally manage the whole ordeal and either hang on to your body’s prime condition or regain that which has been lost for years following a few very basic principles.

Eating Habits

The first and most important aspect of your prime maintenance program has to do with what you allow to enter your body via your eating habits. You know what they say—”garbage in, garbage out”—and it couldn’t be more true than when it applies to your longevity and how good or bad you will age over the next few decades.

One thing that you will want to start doing immediately is to wean your body off of its cravings for and dependence on sugar. Sugar has a very insidious way of speeding up the aging process by weakening your body in a number of ways. In fact, Nancy Appleton, Ph.D., and author of “Lick the Sugar Habit” outlines the following detriments of sugar intake:

• immune system suppression
• upsets the body’s mineral relationships
• can raise the body’s triglycerides
• reduces the body’s ability to defend itself against bacterial infection
• causes a loss of body tissue elasticity and function
• contributes to copper deficiency
• interferes with calcium and magnesium absorption
• can weaken the eye sight
• can cause general premature aging
• causes tooth decay
• contributes to obesity
• can cause gallstones
• can cause heart disease
• can cause appendicitis
• can cause M.S. (multiple sclerosis)
• can cause varicose veins
• can lower vitamin E levels in the blood
• increases cholesterol and systolic blood pressure
• can cause cataracts
• deregulates bowel movements
• can cause myopia (near sightedness)
• can compromise the lining of the capillaries
• can make the tendons brittle
• can contribute to Alzheimer’s disease
• can lead to the formation of kidney stones
• feeds cancer
• the body changes sugar into 2-5 times more fat than it does starch
• may induce cell death

Need I say more about sugar?

Good. Let’s move on.

Another thing that you’ll want to get a handle on is alcohol. Not such a bad thing in moderation, excessive alcohol consumption inhibits the youthfulness and vibrance of the body by making it more susceptible to a number of diseases and infections which debilitate its ability to function.

Of course, some of the same diet intake strategies that are affective in weight loss help to maintain prime condition as well. Not making a habit of eating late or consuming a lot of dairy and animal fat products will help to both keep you trim and preserve the functioning of your arteries in order to help your body keep control of its blood pressure and cholesterol levels as well, measure which will protect you from developing heart problems.

In addition to things that you will want to restrict from you diet, there are several that you will want to make sure to supplement it with or at least make sure that you get plenty of in your regular intake.

First on this list is water. Cliche as it may sound, there wouldn’t be enough room to discuss all of the things that it does to keep the body’s systems clean and operable. Not to mention the aesthetic benefit that it has on the clarity of the skin.

Antioxidants will definitely need to be a part of your daily food regimen. These substances fight the aging effects of free-radical damage to the body. Some of the more popular antioxidants include:

• Green Tea
• Vitamin A
• Vitamin B
• Vitamin C
• Vitamin D
• Vitamin E
• Selenium
• Soy and Isoflavones
• zinc

Two of the easiest ways to add anti-oxidants to your diet are to drink green tea daily and to use soy milk with added isoflavones in the place of where you would use regular milk or cream.

Body Tone and Mobility

You may or may not be currently putting your body through regular resistance training. However, doing so get more and more important as you get older. Once past the age of 35, our bodies lose approximately 1% of their muscle mass annually. Since it is this muscle mass that gives your body its shape, form, and much of its strength, you will want to use resistance training to prevent atrophy and preserve as much of the actual muscle tissue as possible.

A second way in which resistance train helps you is that it keeps the bones strong and able to take abnormal amounts of pressure. This “practice” for the bones will come in handy in keeping them away from breaks and fractures that are very common as well as debilitating in older people.

Even more important than resistance training is your body’s flexibility. Nothing contributes more to optimal mobility than having flexible joints and muscles.

What’s more is that a regular stretching routine not only adds to mobility but also helps to guard against 3 of the most common injuries—those to your back, knees, and hip area. Many of these injuries are the result of a rigid body being twisted into positions beyond its strength capacity or its range of flexibility to the point that something “snaps”. Once any of these areas suffers major damage, it is generally never the same again.

The third major ingredient in preserving prime body tone and conditioning is cardiovascular activity. The benefits of such activity are obvious: a stronger, healthier heart and minimized body fat, the latter of the two helping the body maintain its most attractive shape and tone.

Preserving What You Have

When someone said “An ounce of prevention is worth a pound of cure”, boy were they on target.

Taking the best care of your body’s condition before it begins to give you problems is the absolute most important part of any strategy to regain—or maintain—your prime.

Much of what has already been discussed has dealt with taking care of yourself through diet and exercise. However, there are additional things that demand attention cosmetically in order to “put the icing on the cake” in all of this.

Getting the proper rest so that your body may recuperate properly is of the utmost importance. Sufficient rest alone does a great deal to retard at least the appearance of aging. You’ll feel a heck of a lot better as well.

Other things can be done include staying out of the sun to avoid excessive skin damage, and following at least a basic washing and moisturizing regimen to keep the face clean and fresh. Good grooming also goes a long way as well with looking and feeling your absolute best.

The Final Word

Finally, it is imperative that you keep at least a once-a-year appointment with your doctor for an annual checkup. This is the best way to catch any deficiencies that may slip through the cracks with everything that you’ve got going on to keep yourself in peak condition.

Even with lots of effort being put into your body’s maintenance, a few things are bound to slip through due to your
individual lifestyle, habits, and genetic predispositions. Therefore, keeping tabs on your vital signs and being on the lookout for common killers like heart problems, cancers, and auto-immune deficiencies are paramount to your success.

Keeping all of these things in mind AND in practice will not only help to restore and retain your prime, but will help you to enjoy the absolute best overall quality of life that you possibly can.

To Your Best Body,

Lawrence Cole
Your Lifestyle and Fitness Coach
See this Weight Loss Article at YourBestBodyNOW.com

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One of the things that makes people not get the weight loss results that they want is that they may occassionally be starving their bodies.

There are two basic ways that this can happen. One is for it to be done inadvertently—like when you just get busy and forget to eat.

Another is when you purpose deprive your body of food to try and “speed up” your results.

Regardless of how it happens, either scenario in this case is equally damaging. Although you will decrease the calories that you take in which may lead to some short-term weight loss, the kicker here is that you will be slowing down your metabolism.

What this means is that after the starving is over, your body will hold onto the next meal you eat for dear life, expecting be be starved again.

If you allow starvation to become a habit, you will actually be contributing to your own weight gain in the future.

Therefore, make sure that you are keeping your meals no more than 4 hours apart. As long as you do this, you will be supporting the healthy metabolism that you’ll need to lose the kind of weight that you’ve committed to.

To Your Best Body,

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Weight Loss Article at YourBestBodyNOW.com

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Well I’ve got a challenge for you.

I am literally daring you to make your weight loss goals the single, overriding objective to which you will make other things bend this month.

Am I asking you to put your weight loss absolutely first? Before Family? Before Work?

Certainly not!

Of course there will always be things in your life that will be more important to you than this.

However, I do believe that the list of things more important than your own weight loss and fitness is a short one. I also believe that even many things that are more important can be modified to help accommodate this part of your life.

There’s also a point to be made that without your health, nothing else matters anyway.

I mean think about it. Obesity is either a root cause or an aid in almost every major deadly disease and condition. I think that calls for your fitness and weight loss program to be just a bit of a top priority.

Wouldn’t you agree?

I thought so.

Now if you haven’t been prioritizing your program I don’t want you to go beating up on yourself. That’s not what this is about.

Instead of dwelling on what you may not have done, put in some extra effort this month to find ways to make SURE that you are making the time and resources available to yourself that you need to stay in shape.

1. Schedule Your Exercising, Keeping it Simple and Easy

   This sounds oh, so simple. But you wouldn’t believe how many people I talk to who “try” to get a workout in “if they can get around to it”, and never do.

   Look, the reality is that most busy people these days will not be able to get to the gym or even be able to workout at home every day. And the good news is that you don’t have to.

   Get out your planner and really take a hard look at your schedule. If nothing else, you will need to find 3 to 5 days in a week that you can set aside at least 30 minutes for some cardio. Of course you will get better results with 5 days, but it is more important that you are doing something than doing a lot.

   Try to plan activities that are easily accessible and even fun if you can. A cardio funk class at a gym that’s near by. Jogging while you walk the dog around the neighborhood. Sticking your favorite cardio DVD into the player and “working it out”.

   Do whatever is easy, simple, and hopefully fun. You want to set yourself up for success, so don’t try and complicate the issue.

2. Plan Your Grocery Shopping for Weight Loss

   Create a “master list” of all of the healthy foods that you’ll need to get through the week eating healthy. Go and get them all at once and them stock them at home.

   This way, you will always have healthy food options that will help you in your weight loss goals.

   You also won’t be caught off guard with the “munchies” and nothing to snack on in the house but your children’s (or significant other’s!) junk food. You can also plan to take certain snacks to work with you that can help you stay away from the temptations of doughnut-and-pizza-peddling co-workers.

3. Take Advantage of Weekend Time

   The fact of the matter is that for most people, the weekend is the only time when they have complete control over what they do during the day. Why not take advantage of this time to make sure you get in a little jog or some aerobics or even biking in the morning or afternoon when you are having some down time?

   Look at it this way: you’ll be knocking out 2 days of workouts before the week even begins. Then, based on your personal program, you will only have to worry about doing it again 1,2, or 3 days.

   This will go a long way to take some pressure off of you so that you won’t feel like you failed just because you got busy for a day or two and truly just could not get around to doing anything for your body.

   Using this tactics will go along way in making sure that you are able to stick with your program and not quit—even during times when your schedule is hectic and keeping up is rough.

4. One Day at a Time

   Most people won’t tell you this, but having the discipline to stay in shape—especially in the eating department—is something that usually is gradual and takes some time.

   And I know this from personal experience.

   It actually took me a year or two before I could really stick to a diet and exercise plan without fouling it all up. And to be honest, it is still a challenge even for me.

   Therefore, there is absolutely no reason why should feel defeated if you mess up on any given day. Just get back on the horse and commit to yourself that you’ll get it the right the next; and then the next; and then the next. And when you slip up again. Get over it quickly and do better the next day.

I know this all sounds pretty simplistic. That’s because it really is simple.

What makes it so challenging is that ugly four-syllabal word called C-O-N-S-I-S-T-E-N-C-Y. Its what separate people who achieve from those who don’t in virtually any endeavor.

But the bottom line of it all is that if the days that you do the right things far out way the days you do the wrong things, you will be truly successful in the end.

And yes, it really is that simple.

To YourBestBody,

Lawrence Cole
Your Lifestyle and Fitness Coach

Read this Weight Loss Article at YourBestBodyNOW.com.

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But no sooner had I stepped into my gym a week or two ago than I was sharply reminded of it.

Reminded of what?, you may ask.

The New Year’s Resolution crowd.

They come every year like snowbirds to Florida; they’re so predictable, that I can literally set my watch by them at the stroke of midnight each New Year’s Eve.

And they’re so easy to tell from everyone else, too. They show up in January in flocks and droves so thick that there is literally a line in front of every piece of equipment at the gym.

Then around mid to late March they start disappearing one by one like game birds being picked off by hunters. By April, they’re pretty much all gone.

These seasonal “birds” are the joke of the gym every hunting season.

The question is, will YOU be one of them?

Because you certainly don’t have to be. Everyone who’s in shape now was once someone who was just getting started or getting back on the horse after “letting themselves go” a bit. So getting a fresh start is nothing to be ashamed about.

In fact, it should be applauded. Getting started new and fresh means that you have stepped up to the plate to do something that so many people at home just are not willing to do for themselves.

The trick is not to let it all end just as quickly as it started.

I’ll give you the secret to being the last man or woman standing when everyone else has “flown back north” because they couldn’t hack it.

Set your weight loss and fitness goals NOW. Make them as specific as possible. The dress or waist size you want, your perfect weight, the outfit you want to wear, the reaction you want to get. Write it all out.

Studies have shown that written goals are more than twice as likely to become reality than those that are not.

Then when you go in the gym, forget about everybody else. You heard me right—EVERYBODY.

Don’t pay any attention to those toned physiques that look like they must have taken years to put together. Pay no mind to the show-off in the corner doing some fancy upside-down exercise with chains, ropes, and 2 machines. They aren’t your concern.

Its all about you.

Your body. Your goals. Your workout. Your results.

Go ahead and take that “before” picture. Look at it everyday as you work away from the old and toward the new you.

If you can just make it through the first few months you’ve greatly increased your chances of being around for the long haul.

Don’t cheat yourself by being on of this year’s gym casulties.

…And if you can’t make it to a gym, that’s all the better. Do the YourBestBodyNOW 15 Minute Workout at home and find a place close to home to get in your cardio.

The only thing that can keep you away from your goals is you.

Don’t allow that to happen.

Start this year strong and dig as deep as you can to make sure that you keep it up until you get exactly what you want. You can do it, I know you can.

To YourBestBody,

Lawrence Cole
Your Lifestyle and Fitness Coach

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I could try and tell you how to not eat anything but lettuce and fruit while the rest of the family is enjoying succulent hams, delicious cakes, and scrumptious pies; but that would be a waste of time, wouldn’t it?

Besides, if you’ve been “good” all year with your eating habits (haven’t you?), why shouldn’t you get to enjoy some of that wonderful holiday food?

But what about your weight?

Your waistline?

I can show you how to manage that. The trick is to not get so carried away with all that food that all your weight loss and fitness efforts go down the tube.

How is that done?

It’s pretty simple, actually. Just like any successful undertaking in life, it all comes down to a few rules that are geared toward helping you reach your goal. Keeping yourself together after sampling a veritable feast is no different.

In this case, there are just a few things you need to keep in mind and follow:

1) Don’t munch yourself into a coma day after day. Choose 3 or 4 designated days through the REST of the season to “do your thing” at the table, and practice restraint on the rest.

2) On your big eating days, plan a morning cardio workout that is about an hour long. Why an hour? Sixty minutes of cardiovascular activity at the start of your day will keep your metabolism elevated well into the afternoon. It doesn’t matter what you do—the gym, walking around the block, jogging with the dog—whatever. Just plan to do an hour of SOMETHING on each of those mornings.

3) Don’t eat anything before your workouts. Just jump right into them with a bottle of water and don’t allow yourself to be too interrupted until you are done. This will help you to get the most out of shedding some of the fat that is already stored on your body to give you a “head start” on the day’s festivities.

4) This one is optional, but can make a difference if you stick to it. If you know that you just aren’t going to be able to resist all those wonderful cakes and pies, try eating them with your entree’s and pass on all or most of the starchy sides.

Remember, the goal here is not so much to lose weight, but to BREAK EVEN.

All you want to do is SURVIVE so that you don’t blow up like a house and derail all of the work that you may have done up unto this point.

If you have any questions, feel free to email them to me at lawrence@yourbestbodynow.com

Happy Holidays!

To Your Best Body,

Lawrence Cole

Your Lifestyle and Fitness Coach

See this Weight Loss Article at YourBestBodyNOW.com.

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Were you alone? And if not, who were you with?

More than likely, you were pigging out with the same person or group of people that you have no doubt done this with on more than one if not many occassions.

One of the things that I teach in the Your Best Body NOW Weight Loss Program is that a regular “treat” is actually a healthy thing to keep you mentally in the game of weight loss.

At the same time, we can all tend to go overboard with this when we are in “certain company”. Whether that company be friends, a significant other, or co-workers, it can be difficult to not give into the pressure and go along with whatever fattening food they may want you to indulge in with them.

Can you remember the last few times you completely gorged on food that you KNEW was making you fat?

Were you alone? And if not, who were you with?

More than likely, you were pigging out with the same person or group of people that you have no doubt done this with on more than one if not many occassions.

One of the things that I teach in the Your Best Body NOW Weight Loss Program is that a regular “treat” is actually a healthy thing to keep you mentally in the game of weight loss.

At the same time, we can all tend to go overboard with this when we are in “certain company”. Whether that company be friends, a significant other, or co-workers, it can be difficult to not give into the pressure and go along with whatever fattening food they may want you to indulge in with them.

So how can you get a grip on the situation?

One word—CONTROL.

Now, when I mention this “control”, I’m not talking about the strict, cast-iron stomach type that has you to stick to your celery and fruit even in the midst of your favorite pizza or pastry. If you had THAT, you wouldn’t be pigging out in the first place, right?

What I’m referring to is much easier, because you don’t have to do it all alone.

This type of control is not just over yourself, but is exercised on your environment. It works by simply letting everyone around you know that you are participating in weight loss—not just for aesthetics, but for your health, and sincerely ask for their help.

Some people in your life will be resistant to your change at first. However, with time and consistency you will see them develop a respect for you that will make them want to HELP you eat the right thing so that you reach your weight loss goals.

This doesn’t mean that you’ll never enjoy your favorite decadant food with friends or loved ones again, but it does help you to not fall into a revolving door of poor food choices by giving in to every bad-for-you treat that is placed before you.

Then, when you do get around to indulging, you can do so guiltlessly because you’ve exercised the CONTROL to stay on the weight loss straight and narrow—most of the time.

To YourBestBody,

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Weight Loss Article at YourBestBodyNOW.com

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One of the health benefits you should be aiming for as you lose weight should be getting a good daily dosage of antioxidants while on your weight loss plan and even afterward while in maintainence mode.

Just a few short years ago, the average person had never even heard of an antioxidant, let alone could actually tell you what one was.

Now, antioxidants are one of the biggest buzz words in health and fitness. Nearly every other product on the market claims to be chuck full of them. So what are they? REALLY? And what’s so darn good about them that it creates such hoopla?

Simply put, antioxidants fight to help eliminate the body of one of its most dangerous internal enemies—free radicals. “Free Radical” is the layman’s term for an oxygen atom that has been split in half so that it only has one electron as opposed to the two that it is supposed to have.

These split particles are constantly being made in the body, and if they are left unchecked, they can cause a myriad of problems. One such problem is to bump into and damage the internal tissues of the body’s organs and systems.

A second problem is to attached themselves to molecules within the body and throw of the chemical balance within us, setting off chemical chain reactions and causing health problems while multiplying more and more new free radical particles from these reactions.

Damage from free radicals has been proven to contribute to such common and deadly illnesses as atherosclerosis, cancer, quickening the aging process, and eye cataracts.

There are currently 3 vitamins and 2 minerals that have been identified to have antioxidant properties:

Vitamins:

• Vitamin C
• Vitamin E
• beta carotene

Minerals:

• Sulfur
• Selenium

As you embark on your weight loss program, remember that your goal is not only to lose weight, but to gain optimum health. Weight loss itself is just an added benefit of being a wholistically healthy person.

To YourBestBody,

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Weight Loss Article YourBestBodyNOW.com

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How does waist-to hip ratio (WHR) work? Well, if your waist and hips are exactly the same circumference, you have a ration of 1 to 1 (1:1).

If your waist is smaller than your hips, the ratio will go down. For example, if your waist is only half as big around as your hips, the it changes to 1 to 2, or 1:2.

If the opposite is true, and your waist is twice as big as your hip area, the ratio goes up to 2 to 1, or 2:1.

Apparently, having a waist to hip ratio of 1:1 or more greatly increases your chances of suffering from a potentially fatal dysfunction of the heart.

A recent global study has come to some pretty alarming conclusions about the link between your waist-to-hip ratio and the risk of suffering from a heart attack.

How does waist-to hip ratio (WHR) work? Well, if your waist and hips are exactly the same circumference, you have a ration of 1 to 1 (1:1).

If your waist is smaller than your hips, the ratio will go down. For example, if your waist is only half as big around as your hips, the it changes to 1 to 2, or 1:2.

If the opposite is true, and your waist is twice as big as your hip area, the ratio goes up to 2 to 1, or 2:1.

Apparently, having a waist to hip ratio of 1:1 or more greatly increases your chances of suffering from a potentially fatal dysfunction of the heart.

Check your waist-to-hip ratio (WHR)

Being in a state of obesity makes the threat many times worse. Currently there are more than 300 million obese people worldwide.

An obese person is generally regarded as somewhat with a body mass index (BMI) of 30 or more.

Find out your body mass index (BMI)

What makes this issue so tricky is that some people will have a natural advantage with their WHR based on their genetic body type and shape.

Women with small waists and curvy hips will have the easiest time managing this ratio, while both men and women who have large midsections will have the most difficult time managing it.

Regardless of sex or body type, what is important for you to know is that you must do everything you can to keep your waist size down, down, DOWN!

In addition to heart attack, the WHR has been linked to determining your general risk of developing chronic diseases. It represents one of the many reasons why weight loss has so much more to offer you than a just a sexy body (all though it does come with that!)

The Your Best Body NOW Weight Loss Program teaches you not just how to lose weight but how to improve your entire lifestyle to make weight control and WAIST control simple and easy.

You only get one chance at life. Take care of it by living healthy and fit.

To YourBestBody,

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Weight Loss Article at YourBestBodyNOW.com

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Although there are numerous ways in which exercising safely is beneficial to you, one of the most important and the least observed is concerning the spine and lower back.

There is nothing inherently wrong with spinal movement. However, problems tend to arise over time as a result of holding static positions such as sitting or standing with bad posture or not using proper body mechanics for lifting objects over a period of months and/or years.

Due to the above factors, a very large portion of the population eventually develops one form or another of complications with their lower spine and back.

Here are some ways that you can protect your lower back and spine area from injury and strain while exercising to tone up and lose weight:

• Avoid bending over and lifting objects with your back muscles

  This is a common habit that wears down on the spine and lower back area by placing more tension on the area than it should be handling. As an alternative, bend fully at the kness when picking up objects of any significant weight and use the power of your larger, much stronger leg muscles to carry the majority of the weight load and give your lower back and spine a break.

• Strengthen your abdominal muscles for additional back support

  The abdominal muscles are antagonist to the lower back, meaning that they stabilize movement at the back by providing a force in the opposite direction. They also have the potential to significantly reduce or even stop a force made on the back if they are strong enough.

Either way you slice it watching out for your spine is a crucial part of your weight loss program in that it keeps your body in good enough condition to continue your plan to help you tone and lose weight effectively.

To YourBestBody,

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Weight Loss Article at YourBestBodyNOW.com

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But now, experts are saying that those of us who have 1-2 drinks a few times a week are less likely to become obese than non drinkers.

Finally! A Weight Loss “Do and Don’t” that we can have some fun with!

Not too much fun though.

Those of us who consume 4 or more drinks daily are a whopping 46% more likely to be obese, research says. The connection between moderate drinking and avoiding heart disease is pretty much old news to most of us at this point.

This new information was based on a study of over 8,000 people conducted by Dr. James Rohrer of the Mayo Clinic and Dr. Ahmed Arif, from the Texas Tech University Health Sciences Center.

“We don’t want to give people the wrong impression”…says Rohrer…”We certainly don’t want to recommend that nondrinkers become drinkers just to control their weight”.

If you’re a non-drinker—don’t panic.

The odds for moderate drinkers are only .73% better than nondrinkers for staying thin. The main message here is that a few drinks consumed socially isn’t anything to worry about if that’s your M.O.

Some experts don’t completely agree with these findings. Dr. David L. Katz, Director of Yale University’s Prevention Research Center, says that the slight reduciton in obesity risk may very well be attributed to additional healthy behaviors unrelated to drinking.

“Many health-conscious people have a daily drink because of the widely touted health benefits; it may be a constellation of behaviors in such people that lead to weight control”…says Katz…”This would produce the appearance of a weight-control benefit from moderate drinking, but it would be illusory.”

Well here’s my 2 cents on the matter:

As mentioned above, I feel that the primary takeaway from this research is that responsible, moderate drinkers need not be alarmed at the implications of drinking on their weight loss.

Though the overall trend presented here makes sense to me, I am a slight bit skeptical of the percentages given for risk levels.

My suspiscion comes from the fact that body mass index, or BMI, was used as a measure of obesity. As I mention in my program, BMI is not the best determination of true obesity. Its measurements, though useful, are not accurate enough to be followed to the letter—certainly not for coming up with percentages in a medical research study.

So if you choose to drink, do it moderately and responsibly. And if you don’t choose to do so, that’s o.k. too. WHATEVER you choose to do, make sure you’re eating right and exercising daily!

To YourBestBody,

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Weight Loss Article at YourBestBodyNOW.com

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At the same time, if you do ultimately decide to hire trainer at some point, I want to make sure that you are going about it in a way that will bring you the absolute maximum benefit. I wouldn’t be a good fitness coach if I did anything less.

There’s no doubt that getting a good personal trainer has many benefits, including but no limited to:

• Speeding up the learning curve
• Great source of motivation
• Getting increased results
• Having a training partner to hold you accountable

At the same time, it is a HUGE mistake to simply rely on any old trainer to help you to consistently get the results that you desire. I can’t tell you how many people pay tons of money for expensive personal trainers and get little to no results after months and months of working with these people.

To keep as many people as possible from this horrific fate, I’ve put together a little check list to help you in choosing a trainer that is worth your money, time, and efforts.

1. All trainers are not created equal, so you do the picking

   There are a lot of gyms and health clubs who will literally assign you a trainer when you sign up for the 1 on 1 option. Don’t fall for this. With the time, effort, and discipline that it takes to get great results for your body—even with a trainer—you want to make sure that you are getting someone that you are going to be both happy and comfortable with.

   You will want to meet several trainers, and may even want to ask a couple of them for a trial session to get a feel for their coaching style, depth of knowledge, and motivational skills. It also would not be a bad idea to talk to some of the members of the gym who are already in great shape and ask them which trainer or trainers they think knows what he or she is doing. You’ll
   be surprised at the quality of information that you will get.

2. Don’t Listen to a trainer who does not look
   any better than you do

   I literally gasp for air everytime I walk into a gym and see a trainer with a
   client and noticing that the trainer is in no better—if not worse shape than the person who is paying them to improve their health and physique.

   I mean really, do the math on this one. How can someone who has not achieved what you want to accomplish possibly help you how to get there?

   You wouldn’t take investment advice from someone who was broke; you
   wouldn’t pay for piano lessons from somoene who’s tone def; and you certainly wouldn’t ask for tutoring from the class dunce and then pay him to do it. So why in the world would you pay someone to help you have the body
   you want who has not already accomplished it for themself?

3. One Size Does Not Fit All

   Just like you tend to wear clothes that compliment your particular body composition, there are numerous aspects of working out and dieting that will cater to making the best out of your very unique body type and its characteristics.

   Make sure that whatever trainer you use is not only knowledgeable of this fact but makes it a part of your program to evaluate specifically what should be done to best enhance your body type, not someone else’s.

4. Expect the Unmagical

   Rome was not built in a day, and neither will your best physique be. It is not what you do in spurts, but what you do consistently or a long period of time that determines what your body will look like and how well it will function.

   Hiring a personal trainer may slightly accelerate your results, and will most definitely focus them. Nevertheless, a trainer is not the end-all to your development, and getting what you want out of this will take just as much if not more work than you would have to put out anyway.

   Think of your trainer as a guide and a coach—not the silver bullet to Your Best Body in 30 days or less. Just know that as long as you are consistent, your results will gradually take care of themselves.

5. Be a Good Student

   Once you’ve picked a good personal trainer who you feel comfortable with and confident in, LISTEN to them! Make sure to really take advantage of not only the precious time that you have with them during your workouts but also to their wealth of knowledge regarding your health and fitness that you can apply to your life outside of the gym.

   Many of the information and techniques that you learn from a good trainer can serve you well for much of your life as you constantly improve your overall health and well being.

Whether you are a fitness newbie, or a seasoned exercise buff looking to take your workout program to the next level, a well selected personal trainer can be a HUGE benefit to the attainment of your fitness goals. Just make sure that you are shrewd in your selection of them and that you sponge all of the good information that you can for yourself. If you truly take on the task of doing it right, I assure you that you won’t regret it.

To YourBestBody,

Lawrence Cole

Your Lifestyle and Fitness Coach

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Nevertheless, there still is a very clear divide between those people who become successful and losing weight and/or staying fit and those who do not.

Why is that? And what can you do to improve your chances of being in the successful minority as opposed to the unsuccessful majority?

When it comes to the world of weight loss and being fit, there are generally two areas that help to determine what you can expect for your efforts.

1)Genetic Factors
2)Psychological Factors

Most of the information out there is geared around the Genetic factors and how to compensate for any natural shortcomings with a certain amount of physical activity and dieting.

One of the most popular topics along the lines of genetics is that of Body Type.

Anatomical body type is generally broken down into 3 basic groups: Ectomorphic, Mesomorphic, and Endomorphic.

Ectomorphic types are characterized as people with thin, up and down body frames who have the easiesttime keeping their weight under control. Basketball players and runway models will often fit into this category.

Mesomorphic body types are characterized as people with athletic frames and generally muscular, well-proportioned bodies. Bodybuilders and dancers will often fit in here.

Endomorphic body types tend to be generally round figures and will often have the most trouble in keeping unwanted weight off of their bodies.

Most of us are combinations of two or more of these types with one being more dominant than the others.

One important note about these anatomical types is that while they may give some insight to how you look on the outside, they can deceive us as to how healthy you are internally. Many people who may be “thin” are literally decaying inside due to bad habits (poor diet, smoking, lack of exercise).

By contrast, there are many people who are not stereotypically thin, but are pictures of healthy due to healthy lifestyles (proper nutrition, physical activity).

The general role of knowing your body type is to get an explanation of how your body will tend to respond to your diet and lifestyle in terms of how easy or challenging it may be for you to “hold it together” in certain areas. Another way of classifying your body is by which of your hormone-producing glands dominates the way you process nutrients in the food you eat.

These Glandular (“metabolic”) types will fall into one of 4 categories: Adrenal, Thyroidal, Pituitary, or Gonadal. The explanation of each is very similar to that of the anatomical body types above. The adrenal type tends to correspond with the mesomorphic anatomical type. The thyroidal is similar to the ectomorphic, and the pituitary to the endomorphic.

The gonadal type is a women-only classification that is a hybrid of being slender on the top but somewhat larger below the waist with a greater amount of body fat. The gonadal body type among women is more commonly referred to as being “pear shaped”.

There is a third type of body classification that you may come across that originated in Ancient India. It has to do with “Doshas” – how the energy fields of the earth and your physical mass interact to influence how you feel.

This is not directly related to the physical aspect of weight loss but tends to give you an idea on how what psychological advantages or challenges you may have when it comes to getting and staying fit.

This brings me to a major point of clarity in this article:

As valuable as all of the body type information may be to learning your body, it is not the “end all” that it is often marketed to be.

You are neither “guaranteed” to look and feel great nor “doomed” to be overweight and unhealthy simply based on your genetics and body classification. Body types should only be used to give you insight on what advantages or challenges that you may have in your quest for life-long fitness—not a life or death sentence that limits what you can achieve.

In reality, the Psychological factors related to how you look and feel are really where the rubber meets the road in weight loss and staying healthy and fit.

It is here that you will find the tools to overcome whatever physical challenges that you are faced with. Therefore, it is here where you absolutely focus the MAJORITY of your energy if you are become and stay successful with your health and fitness goals.

One thing that many people do not consider is how the knowledge of their “body type” and what that means affects their psychological outlook in the first place.

Many “fit” people who look great because they eat right and exercise do so because they already believe that they’ve “got something” that is valuable and maintained. Therefore, their healthy lifestyle is just a matter of course.

The importance of the effect that your outlook on your results cannot be ignored. To put it plainly, your outLOOK directly affects your outPUT.

If you don’t happen to be one of those people who seem to “naturally” have it together when it comes to your body (or you have been before but have since lost the “magic”), then what you will need to do is simply tap into the strength of your own psyche to push you toward success.

There are 5 Key Steps that you need to follow in order to take advantage of your own reservoirs of power, drive, and confidence.

1. Self Acceptance

   In order for ANY of this to work, you will want to either have or develop of certain level of self acceptance for your body and all of its great points as well as its weaknesses.

   This doesn’t mean that you have to be satisfied with yourself when you may be out of shape. What is DOES mean, however, is that you have to be “ok” with having YOUR “best body”—not someone else’s.

2. Find the Keys to Your Own Motivation

   Different things work for different people. While there may be 4 or 5 body types, there are even more different personality types. You may want to try several different types of motivational tools to see which one you respond to best for the results you want. Here are a few ideas of things to try:

   • Having a workout/diet buddy (or buddies)
   • Motivational books and tapes
   • Imagining how you will look and feel when you reach YOUR personal best
   • Thinking of the quality of life benefits of being healthy and fit

   And there are tons more.

3. Setting Attainable Goals after You’ve Gotten #1 and #2 Firmly Under Your Belt

   Most people try to simply pull random goals out of the sky. This can often lead to first failure then disappointment when issues with self acceptance are combined with a lack of understanding what motivates you.

4. Drown Yourself in Those Things that Motivate You

   Once you’ve figured out what works for you, DROWN yourself in it! If it works, then work IT. Take full advantage of the #1 factor in successfully achieving weight loss and maintaining physical fitness.

5. Maintain Your Progress by Making Fitness a Lifestyle

   As many of you know by now, I am NOT a fan of traditional diets. They simply do not work. More than anything else, it is your day-to-day lifestyle that will determine what results you get, and your psychological outlook is what either drives you to or pulls you away from the activities that form that lifestyle.

There is simply no reason on earth that you cannot be one of the “Successful” people when it comes to weight loss and fitness.

Educate yourself on your body’s strengths and weaknesses, then develop a winning attitude by provided your psyche with effective motivation that it will respond to. That’s the hardest part. And its very doable with the right information and coaching, which is why I came up with the YourBestBodyNOW web site and weight loss program for people just like you. The rest, as they say, is will be a cinch.

To YourBestBody,

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Weight Loss Article at YourBestBodyNOW.com

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You’re sick and tired of being sick and tired and are once and for all hell bent on losing weight.

Well, let me be the first to warn you of a very grim fact:

Millions have tried before you and most of them have failed miserably at reaching their weight loss and diet goals.

Therefore, I’ve put together a little beginner’s guide to help make sure that you are one of the few that actually ends up being successful at this.

1. Get an accurate picture of where you are now

   Many people just go and hop on a diet or weight loss program without knowing exactly where they are from the start. This is dangerous because along the way there WILL be numerous times where you will be tempted to simply quit altogether. Without knowing where you started, you won’t be able to accurately gauge your progress. Not being able too see that progress put you at an extremely high risk of quitting down the road when the going gets tough.

2. Set specific, realistic goals for your weight loss, and WRITE THEM DOWN.

   This is one of the most ill-executed steps in the entire process of losing weight. Most people will passively quote some random amount of weight that they “hope” to lose.

   “I need to lose 30 lbs.”

   “I’m trying to get back down to a size X”

   “If I can just fit back into Y, I’ll be fine”

   That is the exact WRONG way to go about your weight loss. All above the above are hopes. Wishes. Desires. And none does a thinner body make.

   What you need are detailed, definite goals that are written and time bound (e.g. “over the next 3 months”) to hold yourself accountable to doing what you said you were going to do by the time you said you were going to do it.

   Adopt a step-by-step course of action to get you there

   In order for this to work there needs to be a concrete method to your weight loss madness. To this end, you need to chose a weight loss plan that will lead you step-by-step through what to eat (and what not to eat), how and when to exercise, and every other imaginable aspect of losing weight. The reason for this is that goals have a much better chance of becoming reality when they are being attained as a result of a plan or system of action.

   Get started IMMEDIATELY

   Most flunkies know how to study. Most broke people know how wealth is generated. Most overweight people how to lose weight. However, what separates all of these very knowledgeable, yet unsuccessful people from the results they desire is action. Don’t let that be your fate.

   Once you have written specific goals and chosen a plan of action, don’t delay in getting right on track to weight loss. The cheesecake, burgers, chocolate, and pastries aren’t going anywhere. You can snack on them moderately once you’ve achieved your goals. Don’t get caught into the trap of holding off having Your Best Body any longer. The sooner you start, the sooner you’ll be done.

   Be Prepared for the emotional roller coaster

   Nearly everyone who has tried to lose weight has had some level of success at one time or another. For those who have not been able to sustain desirable results, being knocked out by the emotional roller coaster is most likely to blame.

   Look, losing weight is very simple, but not easy. If it were, there wouldn’t be so many people trying to get it right. The #1 skill that you will need to develop in order to make it through is surviving the roller coaster of emotions. One day you’ll feel as if you’re getting great results. A week later, you may actually feel that you are moving backwards. Either way, just know that as long as you consistently follow the weight loss principles, you will ALWAYS move forward, even if it does not feel like it.

   Don’t stop until your goal is reached, no matter WHAT

   So many times people come to a screeching halt in their efforts to lose weight and diet because they get discouraged a portion of the way through OR after they reach a certain benchmark they allow themselves to be satisfied and quit the program even though their goal has not been reached.

   DON’T DO IT.

   There was a specific reason that you set your initial goal. Do not sell yourself short by settling for anything less. Stick it out until the very end, and your sense of accomplishment will be irreplaceable.

   Once you’ve reached your goal, never, EVER let yourself blow up
   again

   This is the last and final barrier to ultimate success in your efforts to lose weight.

   Make sure not to allow yourself to relapse while you are in maintenance mode. I recommend sticking to the same general principles that helped you lose the weight and then occasionally indulging in some of the foods that you love. This balance is the best way to keep the body that you’ve worked for and not feel over-restricted.

Make this the first and last time that you ever have to go through a weight loss program. Remember that if you can just get it right one good time, you can literally maintain it forever with little effort.

To YourBestBody,

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Weight Loss Article at YourBestBodyNOW.com

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During her journey to lose 40lbs in 16 weeks, my good friend Kim faced some pretty serious challenges with regards to her level of motivation.

Another friend of mine, Antonio Goodwin, who lost 4 inches from his waistline in 9 weeks with my program, faced the same frustration.

The problem was that at several times during their weight loss, they both felt as if they were not losing much weight and were not seeing results.

Now, a look at either of their before and after photos on my web sites shows that each of them made quite a substantial improvement in their bodies.

So what would make someone who’s losing weight each week feel as if they were not?

I’ll tell you exactly what. Its referred to as the emotional roller coaster.

This is how it usually goes:

You start a new diet or weight loss program. You’re all excited to be doing something great for your health and the way you look, and you’re sticking
to the program, step by step.

Consistent action pays off and after a short while you start getting compliments about the pounds you’re losing week by week.

Then all of a sudden, it all seems to stop. You can no longer see the physical changes in your body, and maybe you even have a moment of weaknesand cheat a bit on your diet plan. So now you’re frustrated and mildly depressed. You feel as if true weight loss may NEVER happen for you, no matter what you do.

TIME OUT.

The trick here is to not get stuck in your own frustration.

Now this is a tough one, because everyone and I do mean EVERYONE goes through this stage. Whenever I need to trim down for a photo shoot, I go through it as well.

One of the things that you must understand about the body is that for as long as you are doing the right things on a consistent basis it WILL respond with results.

The Jedi Mind Trick is that oftentimes the progress is subtle, or may be primarily taking place in an area that you cannot see as well.

For instance, my friend Kim loses weight in her back the fastest. Her frustration came because she did not see the fat loss on her stomach the way she would have liked to. Little did she know that from behind she looked like a completely different person.

Listen, the emotional roller coaster is an inevitable aspect of any worthy undertaking that we take on in life. Remember getting through college? Or maybe waiting for puberty to set in? How about paying off your debts? The mental battle while attempting to diet and/or achieve weight loss is no different.

So make a conscious decision to stick to your guns. Let it play out. Victory lies in having the strength to make it through the rough spots without cracking under the pressure and losing all that you’ve worked for. If you can just master getting past the point of frustration, before you know it you’ll be seeing results again and getting more compliments.

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Weight Loss Article at YourBestBodyNOW.com

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Essentially, what you have here is weight loss diet plan health food delivery services for body fat reduction support. This is a creative health food delivery services solution that solves at least one of four major obstacles most dieters face in the quest for a better body.

Common weight loss diet plan obstacles include the following:

Lack of Know-How – (Solution): Professional chefs, coupled with and supported by the bona fide expertise of nutritionists, bodybuilding, weight management, and personal trainers, help make it a lot easier for you to take part in successful and effective health food diet plan achievement by eating foods that taste good, as well as supporting negative energy balance needed to lose body fat.

Lack of Money – (Solution): There is much controversy and debate over whether or not being in great shape with maximized performance ability is truly costly, or merely a basic sacrifice that one chooses to make in order to attain more self-satisfying, long-term, weight loss diet plan success. Perhaps you notice that typical junk foods don’t really cost you much. Yet, they also leave you high and dry in terms of healthy meal diet plan weight loss support. Probably, like other things worthwhile in this life we live, items that provide consistent, reliable service come with a slightly higher ticket price. Yet, weight loss diet plan food delivery services strongly appear to keep your financial outlay at reasonable minimums. Lack of cash need stop no one from attaining the level of fitness they highly desire and truly work to achieve. Less of the bad things and more of the good remains part of a smart, highly recommended, professional health food delivery strategy. Weight loss diet planning is not about money; it’s about awareness, commitment, and dedication.

Lack of Motivation – (Solution): For many, it’s hard to get started on almost any weight loss diet plan at all. Even for some, simply getting up in the morning proves a chore in itself. Yet, a good weight loss diet plan remains an essential part of the body fat reduction process. Without such advance body fat planning or strategy, you leave yourself wide open to yo-yo dieting behavior. That is, you try one weigh loss approach for a while, it fails you; then you return to where you started, feeling frustrated and doubtful about your ability to attaint consistent and lasting body fat results. Viable healthy meal food delivery services augment your drive to achieve weight loss results by providing your body with not only physical fuel in the way of food energy, but also helps you release your mental powers with added focus on losing weight. Liking gaining an extra, customized, personalized, or specialized tool to cut excess fat away from your body… diet meal plan food delivery gives you extra options and more alternatives to healthy eating behavior.

Lack of Time – (Solution): To lose body weight effectively, it is important that you be able to concentrate and focus on the daily chores you constantly face. Time management contributes to peace of mind and reducing undue stress, which is counterproductive to weight loss achievement.

Probably the greatest fact you can take home with you, in regard to diet meal planning and health food delivery, is this: Convenience need no longer be a stumbling block to your body fat success. Imagine the power of having professional, caring, educated, and specialized experts affordably prepare your meals CORRECTLY, virtually each and every day, so that you can be as free as possible to reach body fat and weight loss goals effectively, safely, reliably, enjoyably, and in good taste, too.

Being successful at weight loss will almost always require that you do at least three things with as much accuracy and precision as possible. You must keep your health food or weight loss diet plan, plus:

1. Maintain a daily negative energy balance.

2. Monitor your input and output, carefully keeping accurate records of your progress and failures, too. (Yes, record failures too, so that you can fix them and avoid future repetition.)

3. Challenge and engage your body with gradually increasing, higher energy action of intentionally longer durations. (This is how you build and develop maximum endurance, energy, power, stamina, and strength.)

Adding weight loss diet plan food delivery services to your above action plan propels body fat reduction success rates to optimized attainment levels.

Take a good look at weight loss diet plan health food delivery services in the mindset of losing body fat with additional commitment and reachable body fat goal support. Without proper health food diet plan eating habits, even the best exerciser struggles with losing weight because it’s practically all about calories. Exercise can only increase calories out, depending upon your level of fitness and the intensity at which you can stand to operate.

Yet, with or without exercise, health food delivery diet planning virtually always scores points for you in body fat achievement because the everlasting body fat equation remains true:

ENERGY IN (that’s the food you eat), minus ENERGY-OUT (that’s the exercise you do), equals ENERGY BALANCE (that’s the amount you weigh right now). In a nutshell, if your health food weight loss diet plan remains simple, effective, and delicious, then you can stick with it and get the results and rewards you desire or attempt to reach. Easy or not, health food diet planning is necessary, and weight loss diet plan food delivery services can help you with this challenging task.

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The plot thickens for women in particular due to the fact that their bodies regularly lose iron during menstruation. Therefore, eating a low-calorie, low-iron diet in an effort to lose weight only makes the problem more severe.

It is generally suggested that women supplement their diets with an iron supplement such as the Vitality multivitamin offered by Melaleuca, the Wellness Company. This is particularly important during periods of heavy exercise and training that are typical aspects of any weight loss program or general effort to lose weight even when a special program is not in use.

One thing to be on guard for, however, is excessive iron supplementation by iron-deficient (non-anemic) women. There is a disorder known as hemosiderosis which results from large deposits of iron made in the liver that causes a glitch in the proper metabolism of the iron itself. Avoiding prolonged large doses will eliminate the risk of this particular disorder.

Below are a few recommendations from the American Council on Exercise (ACE) that will help you to make sure you get the adequate amount of iron intake in your daily diet, whether on a program to lose weight or not:

• Eat foods with a high vitamin C content with all meals. Vitamin C aids in the absorption of iron. (examples: salsa; chili peppers; oranges)
• Include dark meat chick and/or turkey in the training diet. Both of these are rich in iron
• Vegetable proteins such as split pea soup or chili beans with lean meat help the iron in those meats to properly absorb
• When eating starchy carbohydrates such as cereals, breads, and pastas, gravitate to those labeled “enriched” or “fortified” for their higher iron content.

To YourBestBody,

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Article at YourBestBodyNOW.com

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There are actually 3 primary factors that may put someone at risk for osteoporosis—women in particular:

• lack of calcium
• hormonal deficiency (estrogen in particular)
• lack of physical activity

So in addition to exercise and hormonal factors, a woman’s diet is extremely important in guarding off this very debilitating condition.

One of the reason’s why we do not recommend most traditional diet plans and programs is because the over-restrictive eating guidelines often eliminate or seriously limit the consumption of some very necessary vitamins and minerals that keep the body healthy and strong.

You never want to get to a point where you are sacrificing health merely to lose weight. In fact, any weight loss program
worth half its salt will make sure that the recommendations made for your daily diet intake are well balanced and full of all the nutrients that you need.

The most important time to get an appropriate amount of calcium is between the ages of 14 and 24, when peak bone mass is obtained. Then after that bone continues to develop until about age 35 to 40, at which time the bone mass that a woman has will strongly determine how much at risk she may be
for bone fractures in her later years.

The National Institutes of Health (NIH) recommends that women intake 1,000 mg (1g) of calcium daily, and then increase their daily dosage to 1,500 mg (1.5g) post menopause.

Sadly, only an estimated 25% of women in any age group consume the recommended daily amount of calcium to guard against osteoporosis. And when they go on diets and weight loss programs, they tend to consume even less.

Lowfat dairy prodcuts such as milk (skim milk is a better option), yogurt, and cottage cheese are all excellent sources of dietary calcium. For those who are lactose intolerant or who wish to generally stay away from dairy products, non-dairy alternatives fortified with calcium will do as long as they contined the recommended daily allowance (RDA). The nondairy product Lactaid added to lowfat and nonfat milk may also work to help you meet your desired goal.

In your efforts to lose weight, make sure that the weight loss program that you use includes calcium-rich food choices. And if it does, you will need to add them yourself. No matter what weight loss program you are on or what other means you use to lose weight, here are some good ideas recommended by the American Council on Exercise (ACE) that you may add to your daily diet in order to get the amount of calcium you need while you lose the weight.

• Prepare canned soup with skim milk instead of water
• Add nonfat dry milk to soups, stews, and casseroles
• Add grated lowfat cheese to salads, tacos, and pasta dishes
• Eat yogurt as a snack, or use it to make low-calorie dressings
• Choose calcium-rich desserts, suhc as lowfat cheese and fruit, frozen nonfat or lowfat yogurt, and puddings made with skim milk
• Drink hot chocolate in the winter made with skim milk

To YourBestBody,

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Article at YourBestBodyNOW.com

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