Tip #29: Time for a Confession Session

"Where are are my headphones!!" I said (okay, I kind of shouted) to my husband.  "I have no idea" he replied.  After looking for the headphones to my ipod for 15 minutes, I decided I better just get going on my run.  But today was my long run...I might get bored!  I reluctantly headed out the door.  I wasn't nearly as motivated for the 8 miles I had ahead of me as I had felt earlier.  But alas, if I was going to run this 1/2 marathon in April, I needed to train for it.  For the first mile I had a song in my head, but after that I decided I would take this time to pray for my family.  As I started praying for my husband, a funny thing happened.  My personal imperfections and weaknesses kept coming to mind.  It's as if God was taking this "quiet" time to shine a flashlight on my heart and soul.  This run turned into both a "reflection session", and a "confession session" to the Lord.  Conviction over my sometimes harsh tone, critical spirit, and lack of patience, turned into remorse, the decision to turn away from such behavior, and a sweet time of forgiveness and mercy from my Savior Jesus.

For all have sinned and fall short of the glory of God.  Romans 3:23

"He's destroying his family and he doesn't even realize it."  Have you ever said that, or heard that about somebody?  Most of us are all too busy...too busy to reflect on our purpose; our heart; our life.  Even in our free time we fill our minds with music, TV, movies, e-mail, Facebook, and tons of other time-stealing activities.  Constant NOISE.  How will we ever know what is going on in our hearts and souls if we aren't quiet long enough to think about it?  Exercise is a great time for this.  I've heard so many people complain that running/walking on the treadmill or even outside is just too boring.  Why not take that time to reflect on where you are at in your life, relationships, roles, etc.?  After all, none of us is perfect.  We all fail; we all fall.  We all have things to confess, turn away from, and lift up in prayer.

  If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.  1 John 1:9

Use the next time you exercise to reflect, confess, and cry out to God.  I was so thankful for that hour of reflection, confession, and prayer...even if I did it somewhat unintentionally.  You can truly make exercise something that is good for your body and your soul.  Once in a while, leave the ipod at home; I'm glad I did.

Tip #28: Play!

There is certainly a need and time for intentional, scheduled exercise.  However, part of leading a healthier lifestyle is being active even when you're not at the gym, on a walk, on a run or at Zumba.  Enjoy getting exercise during regular daily activities and have a ball being active on the weekends.

Try these out...

Go on a hike
Walk through the zoo
Play with your kids (or any kids) in the back yard
Dance
Play basketball, football, etc...
Go on a family walk
Go on a bike ride
Plant a garden
Clean your house...well
Go to a park and PLAY (yes, adults are allowed to play)
Babysit young children
Take a dog on a walk

I'm sure you can come up with much better ideas than I have.  The idea is to just get moving!  Don't be a slave to your tv/computer/phone this weekend...try something new.

Tip #27: Discover the wonder of FLAXSEED

If flaxseed is not part of your regular diet, you need to make a trip to the grocery store in the very near future.  Flaxseed is so fantastic mostly due its omega 3 essential fatty acids (good fats), lignans and fiber.  Read the benefits of this wonder food and stand amazed.

Flaxseed...
*Has protective effects against Cancer (especially breast, prostrate and colon)
*Inhibits tumors and their growth
*Is super for your HEART
*Lowers cholesterol
*Boosts immune system
*Improves blood sugar (listen up Diabetics!)
*Dramatically decreases frequency of hot flashes in menopausal women

Flaxseed can be found in your local grocery store in the baking section near the flour.  Be sure to buy milled or ground flaxseed, as whole flaxseed is not fully digested and won't give you all of the health benefits.  Keep it in your freezer to prevent nutrient loss.

So, how do I use this stuff???

I throw 1-2 tablespoons in oatmeal, yogurt, spaghetti sauce, applesauce....whatever I can think of.  I also put it in pancake and waffle batter, as well as in muffins (see tip#23 for banana chocolate chip muffin recipe).

***IMPORTANT NOTE:  There is not enough research on the effect of flaxseed on developing babies in the womb.  So pregnant ladies, avoid flaxseed until more research is done.

Tip #26: Write it down

Most of you can get motivated enough to start exercising.  It's the sticking with it, that brings you troubles.  One tool that you may find helpful, is a training log.  Something about writing down what you've done brings some sort of accomplishment and accountability.  It's funny, I actually look forward to pulling out my running log after a run and adding the details of another workout.

 If you run or walk for exercise, you may want to include details such as the distance, time, course, weather, how you felt, etc.  If your workouts look different, record the zumba class, wii fit, P90X, swim, biking or whatever other workout you've done.  Being able to go back and see the progress you've made over time, can show you that your efforts are not futile, and that your body is responding well to the work you are making it do.

You can get a running/training log at a sporting goods store or a running specialty store.  Or if you want to save some money, just pay a few cents for a spiral notebook to jot down your workouts.

If you'd like to see an example of a training log, there is now a tab below the blog's title that has my personal training log that I'll be recording in.  http://todaysfittip.blogspot.com/p/my-personal-training-log.html

Some people like to keep a food log; that's just not for me.  There are too many meals in a week to record, while there are only 3-5 workouts in a week to record.  Writing down every bite of food that I eat in a day, makes me think about food too much quite frankly.  But if that is helpful for you until you get this eating healthy thing down, then go for it.

Record your journey.  Hopefully you'll be able to look back at it a month from now...6 months from now...a year from now, with great thankfulness.

Tip #25: WHOSE do you think you are???

We are ALL made in the image of God.  That makes every single person of great value.  That makes you of value.  That makes your body of value.

At one point in my life I actually thought that my body was mine, all mine.  I could do what I wished with it, and put into it what I pleased.  That dramatically changed when I got pregnant with our first child.  The day the pregnancy test was positive my husband and I bought a water filter, because suddenly we were very attuned to what would be entering my body.  I immediately started researching online the foods that were best for me to eat, and what foods to avoid as a pregnant woman.  If having a baby in my body made me aware and concerned about my health, how much more should I care, knowing that the Holy Spirit is in my body? For Christians, along with being made in the image of God, the Bible teaches that our bodies are temples of the Holy Spirit.  He dwells within us.  Wow.

 "Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God?  You are not your own, for you were bought with a price.  So glorify God in your body."

1 Corinthians 6:19-20

Exercising and eating healthy often get reduced to a superficial thing done only to look good or to boost self-esteem.  There is so much more to it.  Whether you are a Christ follower or not, you are not your own.  You must stop treating your body and your health as if they somehow only belong to you.  This means that laziness and indifference must die, so that God may be glorified in you.  Your body is not a garbage can; it is a temple.  Which are you treating it as?

Tip #24: Revamp your Spaghetti

Good 'ol spaghetti.  Many households enjoy this meal on a regular basis.  Why not take it from a good meal, to a GREAT and super-healthy meal that your family will still enjoy?  Here are some ways to revamp a family classic.

1. Replace white noodles with whole wheat noodles (or Garden pasta--made with veggies)
2. Replace sausage with lean ground beef or turkey
3. Here's the kicker:  Add veggies...LOTS of veggies.  Trust me on this one.

Here's how I make mine...

Ingredients:
minced garlic
veggies
1 lb ground beef
garlic salt
pepper
Italian seasonings (basil, oregano, etc.)
pinch of dark brown sugar
Favorite spaghetti sauce (or make your own; I'm just not there yet)
small can of tomato paste
1/2 spaghetti jar of water

Directions:
-Choose several vegetables to use in your spaghetti sauce.  I use carrots, onions, green peppers, squash, zucchini,  and sometimes mushrooms.
-Chop and dice veggies very small.  I usually shred the carrots.
-Heat olive oil in large pan.  Saute' garlic.  When garlic is light brown, add all veggies.  Saute' veggies until tender.
-Drain any excess oil.  Remove veggies from pan, and set aside
-In same pot brown the meat.  Once browned, add veggies back in.
-Add garlic salt, pepper, and Italian herbs
-Add jar of spaghetti sauce.  Once empty, fill 1/2 full and pour in pot.
-Add tomato paste, and stir well.
-Add brown sugar, and more herbs and spices to taste.
-Let simmer with lid for 30 minutes or more, for flavors to mix.

Serve sauce on top of the whole wheat noodles.  In my husband's opinion the regular sized spaghetti noodles are tastier than the thin noodles, because they aren't as "grainy".  I understand that you might be a little hesitant to try this, but just try it at least once.  At this point my daughters will not eat mushrooms, zuchinni or squash alone; but when I put them in spaghetti, they devour them!  It's one of my family's favorite meals, and our girls always get seconds!

Tip #23: Take the Fruit and Veggie Challenge!

We all know that fruits and veggies are fantastic for us...but most of you don't eat nearly enough of them.  So, I want to challenge you to eat either a fruit or veggie with every single meal for the next 7 days.  Change it up a bit--stop by the grocery store and give yourself some variety.  For those of you who really struggle with swallowing some of your fruits and veggies, try some V8 Fusion juice.  It's not as good as plain fruit and veggies, but it does have a full serving of fruit and vegetables in one serving!  For the record, corn dogs do not count as a vegetable!  (that's for my Facebook friends :))

Here are a few ideas to get your fruits and veggies in this week:

1.  Make a fruit smoothie with bananas, strawberries, peaches (or with whatever fruit you like)
2. Replace your french fries with a fruit cup if you have any fast food
3. Make homemade banana chocolate chip muffins (recipe below)
4. Carrots and ranch dressing
5. Sliced apples and peanut butter
6. Sliced tomato on sandwiches
7. Spinach leaves on sandwiches
8. Saute' sliced zucchini and yellow squash in some olive oil with garlic and favorite seasonings
9. Throw some blueberries, bananas or strawberries in your cereal or oatmeal
10. Make guacamole!  If you're not up for making homemade, buy a guacamole seasoning packet and mix with 2 avocados.  It actually tastes really good.

Those are some ideas to get you started, but there are endless ways to make fruits and veggies a large segment of your daily diet.  One of the great things about challenging yourself to do this is that the fruits and veggies, along with being so nutritious, will replace a lot of the "junk" that you typically eat.

If this is not already the norm for you, I can assure you that at the end of the week, you will find eating this many fruits and veggies to be refreshingly delicious!

Banana Chocolate Chip Muffins
2 ripe bananas
3/4 cup dark brown sugar
3/4 cup water
1/2 cup oil (OR replace with 1/2 cup applesauce)
2 eggs, lightly beaten
1 3/4 cup whole wheat flour
1 tsp. baking soda
3/4 tsp. salt
dark chocolate chips

*Combine wet ingredients.  Add dry ingredients.  Stir in chocolate chips.
*Bake @ 350 degrees for 14 minutes (for mini muffins).  For regular size muffins, bake until "springy" on top.
*This is one of my family's favorites!

Let me know how your 7 day challenge goes!

Tip #22: Scale back on the scale

Think of your scale as an acquaintance; someone you touch base with a couple of times a week.  If you two are really close, it's time to give each other some space.  Your scale can be a positive tool on your trek to a healthy lifestyle.  However, if made too much of, it can also be a detriment.

Here are some "do's" and "don'ts" to remember when you hop on the scale:

DO:
*Weigh yourself on a regular basis to monitor what your body is up to.
*Weigh yourself at the same time of day (morning is good).  Your weight can vary 5 pounds in a day!
*Weigh yourself in the nude.  Different outfits/shoes can vary your weight several pounds.
*Realize that muscle weighs more than fat, and that sometimes your weight loss will be slow going at first as you start exercising.
*Use your scale as a tool.  It's normal for your weight to fluctuate within 5 or so pounds from day to day.  However, if you notice a large jump in your weight, you'll know to skip dessert that night, and take a couple more walks that week.

DON'T: 
*Weigh yourself every single day.  It's just not that important, and doesn't need to become an obsession.
*Compare your weight to others.  Every body is unique and is uniquely composed.
*Obsess over the numbers you see.  You may want to get to the weight that you were in high school or college.  Though that might be possible, you must take into account that your body has experienced many changes since then...aging, slower metabolism, childbirth for some, and a different distribution of fat and muscle.  More than an exact number, keep the focus on the healthy habits in your life.
*Use your scale as the only measurement of your progress.  Other tools you need to use to monitor your progress are:  how your clothes fit, body fat percentages, body measurements (waist/arms/thighs, etc.), and energy level.
*Let the numbers on that scale dictate what kind of mood you are in.

If you are one of those people who weigh themselves incessantly...obsessing over 1 or 2 pounds, you might just want to step back, and take a good look at your priorities and your motivations.  It's great to want to be healthy, but elevating your weight and/or appearance to a place where it is all consuming and almost worshiped by you...there is nothing healthy about that.

Tip #21: Just because you have kids doesn't mean you have to eat like one

When our first daughter was a toddler I fell into the habit of eating whatever she ate for lunch.  This meant I had a delectable lunch menu of PBJ, mac 'n cheese, grilled cheese...umm....and that's about it.  Don't get me wrong, I'm all for feeding my children healthy foods, and making sure that they have either a fruit or veggie at every meal; but let's face it, kids can be picky.  There are a couple of things to consider here.  One:  your child still has a lot of growing to do--you don't.  They need more fat than you do, and if you are always eating what they eat, you are probably taking in more than you need.  Two:  hopefully you are not near as picky of an eater as your child is.  They'll probably grow out of it eventually, but until they do, it doesn't mean that you should be confined to such a limited menu.

The cool thing is, that when you start branching out and eating healthier foods, and having more variety, your kids take notice, and they might even ask for a bite now and then.  My 3 year old always steals my tuna and crackers, and my 19 month old devours my spinach saute' (see fit tip #10 for recipe).  Another thing to try at lunch instead of your standard sandwich, is a wrap.  This is how I make mine:

Layer some turkey and cheese on a whole wheat tortilla.  Throw some sliced tomato and a couple of spinach leaves on there too.  Sprinkle with some garlic salt and/or basil.  Toast in the toaster oven.  Ta da!  A quick, healthy, delicious lunch...and a nice change from a PBJ.

Tip #20: Aim for more than skinny

Everyone knows someone like this...the skinny chic that drinks nothing but Dr. Pepper, eats whatever she wants, and never exercises. You may hate her, but she is simply blessed with something called, genes. Don't envy her too much though, skinny chic may look the part, but if you could look a little deeper, you'd find one unhealthy gal.

Skinny cannot be your ultimate goal; healthy must be. Sure it's great to lose weight, and to fit into clothes you wore long ago; but if "skinny" is your only goal, you could be on a dangerous path. Why? Because people can get skinny by starving themselves, throwing up their food, eating foods that are terrible for them in small amounts, replacing meals with an addiction like smoking...and the list goes on. Skinny people have heart attacks, skinny people have major health problems. Skinny cannot be the goal. Frequently as one endeavors to make "healthy" their new lifestyle, shedding some pounds along the way is a glorious by-product, but becoming skinny mustn't be the ultimate goal.

If you make thin your ultimate goal, you'll often become frustrated, give up, not recognize all of the positive changes that ARE happening, and never be satisfied with where you are at. If you adjust your perspective and make healthy your goal, you can acknowledge and celebrate the little changes you are making day by day. Maybe you can't quite fit into the pants you want to fit into yet, but you have more energy, you are sleeping better, you feel better, you are preventing future diseases and health problems, and you are positively affecting and influencing your loved ones around you. And that right there? Priceless. Stick with it, and eventually those pounds will come off; those inches will dwindle. In the mean time...celebrate the little changes, the healthy choice you made today, the progress you are making, and press on my friend. There is SO much more to life than skinny.

Tip #19: Don't stop fighting when you get knocked down

In your quest for a healthy lifestyle, you will fail. You will fall. Everyone does, so stop stressing about it. The key? You must get up again. It is not random that I chose to write about this today. Valentine's Day often involves extra sweets, treats and indulgent desserts. Or perhaps I chose to write this because, I just finished devouring almost an entire sleeve of Thin Mint Girl Scout Cookies...hey, they're my favorite, and I only get them once a year!

Have you fallen off the wagon of trying to eat well...eaten too many desserts...overeaten until you feel sick? Have you gone weeks without intentionally getting some kind of exercise? Well, that's in the past and you need to look ahead. Yesterday does not define who you are. You don't have to continue on that destructive path; you have a choice. You always have a choice. Each day is new. Start over today. (Or perhaps tomorrow, after all of those cupcakes and treats are out of sight.) :)

No matter how many times you fall back in to old bad habits, you pick yourself up. I don't care if you have to do it every single day. You. get. back. up.

Today is a gift to you. Your body is a gift to you. After all...it's the vehicle for your soul! If you received a brand new flat screen tv or diamond necklace for Valentine's Day, undoubtedly you would treat it with great care; how much more valuable is your body? Take care of it; and ALWAYS get back up again.

Tip #18: Do a little dippin'

Dippin' on a chair that is. To strengthen your shoulders, stand in front of a chair with your back facing it. Place the palms of your hands on the edge of a chair and grip the chair. Put your feet out in front of you on the floor, keeping your legs straight. Support your body, by locking your arms straight, and have nothing on the chair but your hands. Now lower your body, keeping your legs straight, and now bending your arms; come back up until arms are straight. Repeat (go up and down) as many times as you can without stopping. Rest and do it again.

I had a client once, who at her first session with me, could barely eek out 1 of these "dips". After only a few months, she could do almost 20 without a break! It's amazing how our bodies respond when we actually work them, and what our bodies can do if we just try.

If you're wondering why you're actually considering taking time out of your day to dip up and down on a chair, revisit Tip#14 real quick. Have a great day! Take care of that body of yours. It's a precious gift you've been given, and it needs maintenance too!

Tip #17: Try a new way of walking

Strength Training is the focus this week, and today we're moving on to another major muscle group, your calf muscles. Your calves are essential in the walking motion and for raising up on your toes.

A clever and sometimes fun way to strengthen them? Try a new way of walking...around the house at least, where no one will think you are crazy. :) While you're doing your normal daily activities, simply spend some of that time walking up on your toes (really, the balls of your feet). If you want to change it up a bit and strengthen some different muscles, while up on your toes, invert your toes (point your toes toward one another). You can also do the opposite, and evert your toes, by bringing your heels close to one another and your toes apart.

I suppose if you are really motivated you could buy some of those fancy "shaping" shoes, that put you up on your toes for you, but I don't want to spend the money.

So put a little pep in your step. You won't have to carve out any additional time from your day, and you'll reap the wonderful benefits of strength training.

Tip #16: Do the push-up step-down

You've worked one major muscle group this week (gluteus), now let's knock out 3 more with some push-ups (deltoids, triceps, and pectorals). Working these muscles are important for lifting things over your head, throwing, reaching, pushing, opening a door, and many more everyday movements.

Push-ups are a pretty standard exercise. Everyone knows about push-ups; the key, is to know how many to do, and to have some sort of goal. You may start doing some push-ups, do about 5, start feeling uncomfortable, and then you are done. Instead, let's set that goal.

Try a push-up step-down. The number of repetitions you do will vary based upon your strength level. Here is a step-down starting with 10.

10 push-ups
rest (@30 seconds or less)
9 push-ups
rest
8 push-ups
rest
7 push-ups
rest
6 push-ups
rest
5 push-ups
rest
4 push-ups
rest
3 push-ups
rest
2 push-ups
rest
1 push-up
YOU DID IT!

If you can complete that push-up step-down, you will have done 55 push-ups! If you started with 5, you will have done 15!

If you aren't able to start with at least 5, don't be discouraged. Start with 1 or 2 if you need to! Keep at 2, until you're strong enough to move up to 3, and then 4...you get the idea. If you do it on a regular basis, you will get stronger; that's just science.

*If you are brand new to push-ups try these standing up, pushing on a wall. If you're strong enough for that, try them on the floor on your hands and bent knees. If you can manage that, go for the standard push-up form; balanced on flat hands and balls of your feet.

As a reminder, the American College of Sports Medicine recommends that healthy adults exercise their major muscle groups 2-3 times per week. So far we've worked 4, just 9 more muscle groups to go!

Tip #15: Get your rear in gear!

Your buttocks is a lot more important than you may realize. Your gluteus muscles are a major muscle group that are responsible for helping you walk, run, climb, stand up and many other motions you do every single day.

Let's get started. If you need reminders of why strength training is even necessary or important, look back at Tip #14: Strength Training is not just for body builders. These are called, "Butt Exercises". Super creative.

Start out by getting on your hands and knees, with your back straight and parallel to the floor. This will be the starting position for exercises 1 and 2. You will do three different exercises on each leg.

1. Leg straight back: start with your left leg, keeping it slightly bent, and put it straight up in the air behind you, and return to starting position. Do this 5-10 times.



2. Dog at a fire hydrant: Sorry, that's the best way I can explain it. Put your left knee, bent 90 degrees, in the air, until your thigh is parallel to the floor, and then return to starting position. Do this 5-10 times.



3. Straight leg: Put your leg completely straight behind you (this is the starting positon for this exercise), bring your toes in the direction of your nose (keeping your leg straight), and then return to starting position. Do this 5-10 times.





*Note: Foot should not be pointed, but flexed for these exercises.
*Repeat all of these exercises on the right side.

This is a great exercise to do while watching a favorite TV program, etc. It's an extremely effective exercise, and you can feel your body working right away! Start out conservative, and as you get stronger and more comfortable with the exercise, you can add more repetitions.

Tip #14: Strength Training is not just for body builders

When you think of strength training (weight/resistance training), the first picture that comes to mind may be a steroid-enhanced, fake-tanned, inhumanly muscular guy, with blinding white teeth, posing in a speedo. Let's erase that please. Gross. That's not natural, that's not healthy, and that's not the product of correct and balanced resistance training.

The American College of Sports Medicine recommends for healthy adults to exercise each muscle group 2 to 3 nonconsecutive days per week. Wondering why they would suggest such a thing?

Strength training:
-raises your metabolism
-gives you more energy
-reduces your risk of osteoporosis
-reduces lower back pain
-reduces high blood pressure
-reduces risk of diabetes
-increases muscular strength
-increases endurance
-helps to maintain a lean body weight
-enables older individuals to function independently longer
-helps you to better perform your activities of daily living

Don't have any weights? No worries. Most of the strength training I do is with no weights at all; I simply use my body weight, and you can too. If you are convinced that strength training is important now, then stay tuned this week because I'll be sharing different exercises that you can start right away!

*Check out the new pages on the home page: Why this blog? and My Story.

Blog update...

Hello friends, I have decided to get realistic and keep my daily "fit tips" to Monday-Friday, and take the weekends "off". So enjoy your Sunday, and I'll be seeing you Monday.

***If you want something to read, check out the new pages on my blog: Why this blog? and My Story. You'll find those tabs on the home page, right under the heading. Enjoy!

Tip #13: Use the buddy system

We are humans. We are social beings. We need one another; we weren't meant to do life alone...and this includes your health. Even the most elite athlete needs a supportive team to do what she/he does. Living a healthy lifestyle is no different. While we may not have an entire team behind us, almost all of us can reach out to at least one other person for some support.

Changing your lifestyle can be challenging, especially if it has been a sedentary and unhealthy one. If you can find someone to actually meet with you and exercise (etc.) on a regular basis, you'll be a lot less likely to skip out on a workout when you know someone is waiting on you! If your schedule doesn't coincide well with another person's, at least having someone to check in with you and ask you about your eating habits/exercise, is extremely beneficial also. The key is, to find some kind of accountability.

My buddy? My husband. I'm super duper blessed to have a husband that is active and cares about his health. We don't actually run together, but he makes out running schedules for us and we stick to it together. We talk about how lousy or how great we felt on a run. We keep each other motivated and encourage one another when we're feeling lazy. He's my buddy, and I couldn't do what I do without him.

Can't think of anyone to be your buddy? Well, until you find one, I'd be happy to fill in! I may not be ideal, but at least you can have some form of encouragement every single day.

Don't stop caring. Your health is important, and it's worth the effort you put into it. Keep up the good work!

Tip #12: Take a minute to investigate

Before you head out to a restaurant this weekend, take just a minute or two to do a little investigating. You may be surprised at what you find. I know it may seem a bit tedious, but really, it only takes a minute and it's worth it.

Simply go to the restaurant's website to see if they offer nutritional information for their food. For example, if you're heading to Chick-Fil-A anytime soon, check out their site; they have extensive nutritional info. You may head out planning on ordering a Chicken Sandwich. But if you check the nutritional info, you might just decide to order the grilled chicken sandwich instead, and save yourself 140 calories! As I always say...little changes over time make a BIG difference!

Tip #11: Analyze your sleep habits

Do you have to read a book to fall asleep? Do you wake up in the middle of the night unable to get back to sleep? If so, let me ask you this...do you exercise on a regular basis? If not, that may just be the answer to your sleeping woes. There certainly could be other reasons for your wide-eyed condition, like too much caffeine in the evening, super high stress, or maybe you're a worry wart. However, for many of you, you're just not getting enough exercise.

You may claim that you are too tired to exercise, but if you exercised regularly, you might not be so tired! When you exercise, not only does it help you sleep better, it helps you to feel more alert during the day. When you choose day after day NOT to exercise, you get in a dragging, sleepy mode during the day, and then a not able to sleep mode at night, that becomes a vicious cycle. So, break the cycle. Test it out. We all love sleep, and we all need it! If you can learn to love a little exercise...you may just get more of it.

*Important note: don't exercise too close to bed time--you might get too wound up to go to sleep! Believe me, I know this from experience. Whenever my husband runs right before bed, he is a tad "chatty" in bed, and I usually fall asleep to him talking. :)

Tip #10: Popeye may eat it from a can, but you don't have to

You could take a multivitamin...or you could just eat some spinach. Spinach is a super food that has more vitamins, minerals and benefits than I have time to write about.

Let me just share a few: vitamins A, B1, B2, B2, B5, B6, C, E, K, Beta Carotene and Folate. Calcium, Iron, Magnesium, Phosphorus, Potassium, and Zinc. Spinach is also a great source of fiber, omega-3 fatty acids and antioxidants.

Spinach is excellent for you because it is low in calories and super high in nutritional value. It's great for your heart and gastrointestinal health. It has anti-inflammatory properties, slows age-related decline in brain function, protects against eye diseases, and is one of the BEST sources of Iron you can eat.

Okay, so if you are still reading, you understand that yeah, spinach is good for you; but for some, it's hard to stomach. Here are two ways to eat spinach that even my husband (who is no spinach fan!) and my young kids will (sometimes) eat.

Spinach Saute'
(I eat this for lunch a couple of times a week--yummy!)

1-2 tsp of extra virgin olive oil
1/3 bag of baby spinach
1 T minced garlic (I love garlic-you may want less)
2 slices provolone cheese (or your favorite cheese)
lemon pepper

*Heat the oil in a pan and saute' the garlic (sometimes I throw in some mushrooms to saute' also). Once the garlic is lightly browned, add the spinach. It looks like a lot, but will cook down. Tear the cheese into pieces and lay it on the spinach to melt. Toss it around until cheese is slightly melted, and spinach is tender. Put on a plate and serve immediately. This serving is for one person. I season it with a little lemon pepper, but you can use whatever you like.

Spinach Salad and Dressing
(got this one from a Bed and Breakfast-Delicious!)

1 pkg. baby spinach
8oz. mushrooms, sliced
2 green onions, sliced
2 hard boiled eggs, chopped
6 slices beef bacon, cooked and crumbled

Dressing:
1/2 cup oil
1/4 cup apple cider vinegar
1/4 cup ketchup
1/3 cup sugar
1/8 tsp. salt
1/4 tsp. pepper

Put salad ingredients together in large serving bowl. Combine dressing ingredients and cover to shake vigorously to mix well. Pour over salad right before ready to serve. Serves 6.

Spinach is an amazing food that your body--your health, needs every bit of. Even if spinach is not usually an item found in your grocery cart, it's worth at least trying.

Tip #9: Find your inner athlete

Before you start moaning and groaning, read on.

We all know that our bodies need to exercise, but sometimes it's just hard to get motivated. It was hard for me to get motivated to get moving after I had my third child. There was always something more appealing than going out for a walk...like sleeping, watching TV, browsing Facebook...you name it. I knew I had to do something. So, I signed up for my first 1/2 marathon. Signing up for a race gave me a goal to look toward. Knowing that I had it coming up, helped me to choose to go on a run over wasting time on something else. Four months after signing up for the race, I had completed my first 1/2 marathon, lost all of my pregnancy weight, and felt healthy and strong. I was quite pleased; setting a goal had really helped.

My suggestion for you? Sign up for a local 5k (3.1 miles). Everyone can do this. Whether you label yourself as an athlete, runner, walker, couch potato or someone in between, a 5k can be done by all. You can run it, jog it or walk it. Don't worry about coming in last; there are always walkers at the end, often in a group, smiling and having a grand 'ol time, being cheered in by fans near the finish line. If you've never been to a 5k run, you'll find that it can be quite an event. You usually get a t-shirt, sometimes there are bands, games/inflatables for kiddos, and there is almost always free food and drinks at the finish.

So, let's do this:
1. Find a race to run--search on the Internet for a runner's club in your area. Most cities have one, and their website usually lists all of the local 5k's around.
2. Sign up at least 2 months in advance--give yourself some time to train.
3. Get a friend or two to sign up with you if you can.
4. Start training!

Walkers: go on 2-3 walks a week (or more if you're really motivated!), and make sure you get up to 3 miles for some of them, so you'll be prepared on race day.
Beginning runners: If you'd like to run the 5k but are not currently running at all, check out this website : www.c25k.com (Couch to 5k), for a great training plan.
Runners:If you are a more regular runner, and would like some direction on a training plan for a 5k, let me know and I'd be happy to help you out.

*If you have a severe medical condition, do not sign up for a 5k until you consult with a doctor.

Be brave, try this out. You might just surprise yourself and enjoy it...and who knows, you may even come back for more.