Small Victories

Losing weight can be tough, that is no secret. Just thinking about it can be overwhelming. In order to be successful at weight loss you need to attack your issues mentally, as well as physically. Whether you need to lose 20 or 200 pounds, setting small, measurable goals will help you achieve a healthy body. You should also celebrate small victories, this will give you the motivation and confidence to keep up the hard work!

For those who are new to exercise keep it slow and steady, but always challenge yourself to conquer new goals every few weeks. Then your weight loss efforts will be much less intimidating.

Any Question for the Cheaters?

Hope everyone’s questions have been answered on the cheat day topic. If for any reason you are still unclear feel free to ask your trainer or email me. You can also review the week’s newsletters here on the blog.

I really want to say good job to my team. You all have come in and tried to reschedule your appointment when you knew that you would need to leave early or could not make it. That really shows dedication to yourself. I am so proud.

Have a great weekend and hit the grocery store so you can experiment with this recipe.

Shrimp and Scallop Pesto
Serves 2

pound sea scallops or medium shrimp, peeled and deveined1/4 cup prepared pesto
tablespoons olive oil
2 tablespoons chopped fresh parsley
8 cherry tomatoes, halved

Bring 4 cups water to a boil. Add scallops or shrimp; remove from heat. After8 minutes, remove scallops or shrimp with slotted spoon.
In a large bowl, mix pesto, olive oil, and parsley. Stir in scallops. Before serving,gently toss scallop mixture with cherry tomato halves.

NUTRITION PER SERVING
CALORIES 490 FAT 29 g PROTIEN 44g SODIUM 270 mg FIBER 2g CARBOHYDRATE 10 g

How to Handle a Cheat Day

It helps to have just one bad meal or two small meals, no matter what it is, and then go back on your clean eating diet the rest of the day. The best way to handle a cheat day is to have a small portion of whatever it is you really want. By eating small portions, you get the taste, the flavor and then enjoyment without getting the guilt and the calories! Try it and see if you are satisfied.

It's easier to stick to clean eating when you KNOW that you'll be able to eat something you like or want in two days. Yesterday I told you that a cheat day can shock the system, it can, but physically, if you cycle your food right your body doesn’t need a cheat day..... It's more a mentally need.

Try to stay responsible. Even on cheat days keep an eye on the total calorie intake. Remember this is a treat; you don’t want to blow it. You also might be surprised to find what you eat will leave you feeling sluggish. This is due to your new style of eating. Once you get back to the good stuff your body will function better. Better gas in the car the better it runs.

A Few Good Reasons

Cheat days are good for more than one reason. Yes, they allow you to eat what you want and the things you crave, but it does more.

Having a cheat day allows the mind to rest and give in for a few hours. It is a lot like when you have been really busy all week and all you want to do is get off your feet and have a few moments of quiet time. We all know that we have to be productive most of the time or nothing would get done, just like we have to eat clean most of the time or we would be in a very unhealthy state. But this break can really rejuvenate you to continue on this path.

Next the cheat day keeps the body guessing. It has been use to processing and breaking down food all week. This small slip in habit will a make your body readjust how it is digesting food. This is similar to when your trainer changes up your workout from light weight/ high reps to heavy weight/ low reps. Your body has to adjust and therefore responds better to the good clean food because of it. Now remember it is a cheat day not cheat days! This does not work if you do it everyday, in fact it will hurt you in your path to health and fitness.

Cheat Day

We all have our favorite foods… you know what I’m talking about, the package of cookies or chips. You know you should not have it and you’re not even proud you have it, maybe even embarrassed, so you hide it so no one will know you have it.

Now, it is okay to have a cheat day, on this day you can eat what you want, but there are a few rules to the cheat day. First the way to pick a cheat day is to choose a day that you will be ACTIVE. If you know you will be doing a lot of sitting on one particular day, then that is not a good day to cheat. If you know you will be working out and running some errands and trying to get an afternoon golf game in, then that would be a good day to cheat.

Next you don’t want to blow it all in one day. Think of all the hard work you have done all week. Don’t give it all up for one day of un-nutritional food. Calculate the hours you will be awake. Then cut that in half and that is the number of hours you can eat what you want. We can use my Saturday as an example. I got up at 9am went for an 8 mile run. Went to the grocery store and mailed off some letters. Rented a few movies, went out to dinner with friends, came home and went to sleep about 11pm. Overall I was up for 14 hours. So for 7 hours I would have been allowed to eat what I wanted.

Now I’m not saying that during this 7 hour period I was stuffing my face. What I am saying is that we should eat about every three hours…right? With this rule still in place that meant that I could have a cheat meal at 4:30 and another at 7:30. Two meals! I got a yummy treat without undoing all I had done. That is a win in my book.

Push Ups

Push ups are one way to develop chest muscles while also strengthening your abdominal and back muscles.

The Standard Push up:
Proper position is with your body in a straight, horizontal position, with you hands shoulder-width apart. One proper repetition involves lowering your body to the point that your chest touches the ground, and then lifting yourself back to starting position.

Wide-stance Push up:
This type of push places more emphasis on your chest than the standard push ups. By placing your hands in a wide position, wider than shoulder width, you will be forcing your chest to do more of the work. This push up also lightens the load on your triceps.

Close Grip Push up:
Place your body in a straight, horizontal position. Slide your feet apart to approximately shoulder-width. Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumb should form sort of a diamond or triangle shape. This type of push ups puts a heavy emphasis on the triceps.

Elevated Push up:
The elevated push up is exactly the same as a standard push up, but it involves elevating your feet by placing them on a chair, or surface. By lifting your feet, you will be accomplishing two things: increasing the amount of weight being lifted, and shift emphasis to the upper pectorals. The elevated push up can also involve elevating your chest and upper body while leaving your feet on the ground. This is easier. Doing this the load is shifted to the lower chest.

Short and Sweet

We've all been there before. You decide to start a regular exercise program, buy all the latest fitness gear and join a health club. Even with the greatest intentions you still don't do the necessary cardio to see the benefits of your new lifestyle.

I have great news for those with busy schedules. Short intense workouts are effective for a cardio workout. Those who couldn't find time in the past for that hour long session now only need to free up 30-45 minutes from their busy schedules.

To make it easy, keep an exercise calendar and schedule in your workout time each day preferably in advance. With a little creative thinking and planning a power packed shorter duration high intensity workout fits easily into anyone's schedule.

We wish everyone a great Easter holiday, be safe and have fun. See you all on Monday, and be ready to work off some major calories.

Swordfish Kebabs
Serves 4

1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground black pepper
3 tablespoons lime juice
1 tablespoon Dijon mustard
1 pound fresh swordfish
1/2 large red onion, cut into quarters
1/2 green bell pepper, cored, seeded, and cut into quarters
1/2 red bell pepper, cored, seeded, and cut into quarters
8 cherry tomatoes
8 mushroom caps

Preheat the broiler to 450° F.
Combine olive oil, black pepper, lime juice, and mustard in a bowl, and blend. Cut fish into cubes. Coat the fish cubes evenly in the marinade.
Thread the fish and vegetables onto 4 skewers, alternating fish with vegetables. Brush the kebabs lightly with the reserved marinade. Place skewers on a broiler pan. Cook for 3 minutes, and brush with marinade one last time. Broil for another 3-4 minutes until veggies are crisp and fish is no longer translucent.

NUTRITION PER SERVING
CALORIES 167 FAT3 PROTEIN 22 g SODIUM 99 mg FIBER 7 g CARBOHYDRATE 15 g

Body Rows

Nobody likes them, because they are hard, but they are a great move. The body row is an intermediate move, meaning it will be a move you will have to build up to. This strength move is for core, back and neck. It can be done from a fix machine, but we like to give the body and the shoulders the movement that they need so we use our Free Motion equipment or use the TRX system. Progressions to the move is two feet on the ground, 1 leg on the ground, 2 legs on a stability ball, then one leg on the stability ball.

Preparation:
Lie under bar so that the bar is at mid-sternum level.
Choose appropriate grip (under or overhand)
Activate core with drawing in and pelvic floor contraction.

Movement:
Perform row and lift body upward.
Lower slowly to full extension.

Try not to retracting the scapula before pulling yourself up, this movement should be a smooth action through the joints as you lift yourself up.

Losing Motivation?

1. Have an explicit goal
Be precise on your goals. Set some detailed amount of pounds that you really want to lose in a realistic time frame. See yourself at that desired weight. Doing this will inspire you.

2. Develop a strategy
Willpower does not work alone! To lose weight and stay with it, your strategy must consist of both exercise and diet. Motivate yourself by throwing away clothes that are bigger sizes. This will put you in a situation where you don’t have the bigger clothes to go back to.

3. Practice
Practice actions that will suit your lifestyle. This means you have to implement moves that you will benefit from.

4. Construct a sensible timeline
What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap. In order to stay motivated to exercise it will take a lot of hard work. The main idea is to change your lifestyle because it is only through absolutely change will you see a change in your weight.

Saboteurs

You have talked about your weight-loss goals. You've talked to others about them. You've talked the talk, but now you have to walk the walk. That means eating right and exercising regularly. Your efforts may have even started paying off, because you have lost some pounds, feeling more energy, and are committed to staying the course.

Why then, does your spouse or friends not seem too excited about your change in lifestyle? Maybe they are always suggesting unhealthy foods to have for lunch or dinner, and tell you that it is okay to skip a workout.

If you feel this is the case, ask yourself why. It doesn't mean that the person doesn't care about you. It might be that they may be having an underlying feeling of insecurity. When you change your lifestyle you change so many others. This person might be worried that if you get healthy while they don’t, you'll be bored with that relationship. They are not doing this on purpose; in fact they probably have no idea that he or she is undermining your new goal. To help things along give examples of how they can help you in your new journey, and keep reassuring this person of his or her value and important role they play in your new life.

Making Cuts

You can find ways to cut back those calories by cutting or limiting: the milk in your cereal ... the can of soda you drink daily ... the butter on your toast. Making little changes like these will really add up in the long run. Next pay attention to serving sizes. If your portion consisted of two servings, then cut it in half, and only eat half. Next, find foods you can do without altogether, reduce portions of, or switch for lower-calorie alternatives. It's easier than you think. Take it one meal at a time, one food, and one day at a time.

Burn it Off
Becoming more active will also help burn calories. An example is a 180-pound person who walks at a brisk 3 mph will burn just over 250 calories in 45 minutes. It is easier to exercise than just cut calories. Just being a little more active can do a whole lot as far as calorie reduction is concerned.

Good job Team. You came in did your best, burned some major calories. I could not ask for more. Have a great weekend! This is a yummy lunch or dinner, give it a try.

Shrimp and Asparagus Salad
Serves 4 (serving size is 1 3/4 cups)
If you cannot find white asparagus, you can use regular asparagus in this recipe.

cups (1 -inch) sliced asparagus (about 1/2 pound)
3/4 pound medium shrimp, peeled and deveined
1/2 teaspoon freshly ground black pepper, divided
teaspoon vegetable oil
cups torn spinach
1 (19-ounce) can cannellini beans, drained and rinsed
1/2 cup chopped Vidalia onion
1 garlic clove, minced
1/4 cup fat-free, low-sodium chicken broth
tablespoon chopped fresh parsley
tablespoons fresh lemon juice1 tablespoon cider vinegar


Steam asparagus, covered, 3 minutes. Drain and rinse with cold water.
Sprinkle shrimp with 1/8 teaspoon pepper. Heat oil in a medium nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes. Remove from pan; place in a large bowl. Add asparagus, spinach, and beans to shrimp; toss well.
Place onion and garlic in skillet on medium heat; cook 3 minutes or until soft, stirring frequently. Remove from heat; add remaining pepper, broth, and the re­maining ingredients. Drizzle the dressing over the salad; toss to coat. Serve im­mediately.

NUTRITION PER SERVING
CALORIES 205 FAT 2.8 g PROTEIN 21.5 g SODIUM 278 mg FIBER 5.5g CARBOHYDRATE 19.1 g

It's Relative

Technically, there is no magic number of calories we should all eat each day to lose weight. Some people can lose weight eating around 1,500 calories other can’t. An assessment of your own personal calories can be done with a little math. All you need to assess is your basal metabolic rate (BMR). To lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.

BMR
Your BMR is the amount of energy your body needs to function. 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.

BMR Formula:
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
If you are sedentary: BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your weight. To lose weight you'll need to take in fewer calories.
As you lose weight re-calculate the formula to assess your new BMR.


Calorie Deficit
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.
So, if you cut back 500 calories a day, you should lose about one pound per week. If you exercise to burn off 500 calories a day you should lose approximately one pound per week. You should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).
Your weight loss will vary from week to week and at times you could even gain weight -- if you're working out you could be developing muscle, and we all know that muscle weights more than fat. The long-term is what matters.

Losing
Healthy weight loss is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.

The Good and Bad...Fats

We all have fat and the fact is we all need fat. Fat helps nutrient absorption, nerve transmission, and has many other jobs. It is only when we consume fat in excess amount that it contributes to weight gain, heart disease and cancer. The key is to replace bad fats with good fats in our diet.

The Good Fats

Monounsaturated Fats
Monounsaturated fats lower LDL cholesterol (bad cholesterol) while increasing HDL cholesterol (the good cholesterol).

Monounsaturated fats can be found in items such as:

Peanuts
Walnuts
Almonds
Pistachios
Avocado
Canola
Olive Oil

Polyunsaturated Fats
Polyunsaturated fats also lower LDL cholesterol.

They can be found in:

Salmon
Fish oil
Corn oil
Soy oil
Safflower oil
Sunflower oils

The Bad Fats

Saturated Fats
Saturated fats raise total blood cholesterol as well as LDL cholesterol.

Saturated fats are found in:

Meat
Dairy
Eggs
Seafood

Even some plant foods:

Coconut oil
Palm oil
Palm kernel oil

Trans Fats
Trans fats are liquid oils so food can withstand better in food production process and provide a better shelf life.

Trans fatty acids are found in:

Packaged foods
Fried food
Microwaved popcorn
Vegetable shortening
Hard stick margarine

Tips to use:

Minimize using commercially packaged foods which are higher in trans fats. Always read labels to look for alternatives. Trim visible fats and skins from meat products.

Counting

Working out can be a lot of counting, measuring, hours of sweat and strain. It may not seem worth it, but you’re wrong! What seems like a lot of work is necessary if you want to look and feel your best. And after everything else we do it's not all that bad once you get used to it.
It's a great feeling to see the results. You can measure results by measuring your waist, by the way you feel, your energy level and by weight. With some behavior modification we can change how we view ourselves.

I know we all hate to counting calories. But this can be necessary part of getting your eating habits on track. If you need help you can get a copy of “The Calorie King's Calorie, Fat & Carbohydrate Counter”. You'll always know how many calories you’re eating. Don’t have time for that (who does), then give us a few more weeks, the "Bodybuggs" are on the way. It is a sure fire way to keep track of those pesky calories with out having to do the counting yourself. See you trainer if you are interested.

Work the Backside

Shoulder exercises are a great part of resistance workouts. But did you know that the shoulders have three heads? While working out many of us face a mirror, and many only train what they can see, which is the front and middle heads of the deltoid muscle (shoulder). But the back side of the shoulder or deltoid needs attention, too. Otherwise, you will be unbalanced. Most of your strength will be in the front of your shoulders, which can set you up for a rotator cuff injury. Another little known fact is that the rotator cuff actually has a big attachment in the back of the shoulder.

A good exercise to target the back of your shoulders is bent-over shoulder raises.

• Sit on the edge of a workout bench with a dumbbell in each hand and your feet flat on the floor. Bend forward at the waist so that your upper body is parallel or close to parallel to the floor. Let your arms hang straight down under your chest. Exhale and raise the dumbbells out to the side until they are parallel to the floor.
  Inhale and slowly lower your arms back to the starting position. Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weights.
  
• The rear deltoids are a small muscle group. You will not be able to handle a lot of weight, so this won't be the move where you will be dropping huge dumbbells to the floor after a set. In fact, you will likely start with very light weights (2-5 pounds).

Progress can be measured by both amount of weight and number of reps, Remember we want you to have a healthy, balanced physique.

Right Mind

This week we talked about thinking positive to ward off sickness, help handle stress and prolong health. The power of the mind is great, we have more control than we realize. Use your mind to help push you to your goals. There have been many of you who have come in this week and were told to do 50 repetitions of an exercise and with big eyes you questioned the number. Why? Because you didn’t think you could do it. And I handed some of you some really heavy weight, so heavy that you did not think you could lift but you did! A lot of what holds us back is the way we think. Use your mind positively.

Great work team!!! Have a great weekend, try this little breakfast treat.

French Scramble
Serves 4

1 teaspoon olive oil
3/4cup chopped red bell pepper
3/4 cup chopped green bell pepper
1 garlic clove, minced
1/2 teaspoon dried thyme
1/4 to 1/2 teaspoon ground red pepper
1 cup fresh diced tomatoes
4 large eggs, lightly beaten
1 tablespoon chopped fresh parsley (optional)

Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and garlic; sauté for 5 minutes. Add thyme, red pepper, and tomatoes; cover, reduce heat to medium, and cook 7 minutes or until bell peppers are tender. Uncover, and cook 1 minute or until liquid almost evaporates. Gently stir in eggs; cover, and cook 3 minutes or until set. Garnish with parsley, if desired. Cut into wedges and serve warm.

NUTRITION PER SERVING
CALORIES 134 FAT 6.8 g PROTEIN 8.1 g SODIUM 76 mg FIBER 1.4 g CARBOHYDRATE 6.7g

Positive Thinking

Positive thinking helps with stress management and can even improve your health. Is your glass half-empty or half-full? This can reflect your attitude toward yourself, and whether you're optimistic or pessimistic. In fact, some studies show that these personality traits — optimism and pessimism — can affect how well and how long you live. Learn how to put positive thinking into action. Positive thinking is a key part of an effective stress management.

Understanding positive self-talk

Self-talk is the endless stream of thoughts that run through your head every day. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information. If the thoughts that run through your head are mostly negative, your outlook on life is likely pessimistic. If your thoughts are mostly positive, you're likely an optimist, or someone who practices positive thinking.

Health benefits that positive thinking may provide include:

Decreased negative stress
Greater resistance to getting sick
A sense of well-being and improved health
Reduced risk of coronary artery disease
Easier breathing
Better coping skills during hardships

Having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. Negative self-talk just means that your own misperceptions, lack of information and distorted ideas have overpowered your capacity for logic and reason. Instead of giving in to negative self-talk, challenge them with rational, positive thoughts. When you do this, your self-talk will gradually become realistic and self-affirming. You can learn to turn negative thinking into positive thinking. This takes time and practice but you are creating a new habit. Periodically during the day, stop and evaluate what you're thinking. Are they negative or positive thoughts? Practicing positive self-talk will improve your outlook. When your state of mind is generally optimistic, you're able to handle everyday stress in a constructive way.

The Negative Self Talk

You've tried and failed to reach your goals in the past, but negative thoughts held you back. Want to succeed this time?

1. Do you have a pessimistic self-image?Do you pick yourself apart and beat yourself up when you look in the mirror?


2. Do you need self-confidence?Do you doubt your ability to attain your goals? Do you doubt your ability to accomplish things?


3. Do you feel ineffective?Do you feel as if you have no control over your life?


4. Do you classify yourself in self-deprecating ways?Do you think and talk about your failure as a foregone conclusion?
Now think about your responses. Describe the tone of your answers. Are they constructive, or destructive? The following question will help you understand why you have been propagating these destructive thoughts and behaviors so that we can cut them out.

5. How is this negativity hurting you?Is what you say about yourself really the truth? Are you just making an excuse? How does this kind of negativity help you achieve your goals? The answers to these questions should help you start to see what's at the root of your negative thinking.


Answer the five questions again, and force yourself to use only positive terms. It can be hard to let go of these negative thought patterns, but you can do it. Remember, knowledge is power.

Changes, Changes and More Changes

Today I though we would take some time to let you in on some stuff we have been working on behind the scenes. Below there is a note from Gabe and Andrew to catch everyone up on all the new changes that will be happening here at Expert Fitness!

A message from Gabe:

Dear Friends,

I am writing this letter hoping for a response within seven days. I hope this letter reaches you in time for your immediate reply. You have been selected from those individuals who have shown an interest in fitness and health in your life. I would like to offer our clients a 40% discount on our bodybugg program!
We at Expert Fitness have dedicated our careers to helping people be more successful. Over the years we have seen people struggle with weight management issues brought on by stress and not having control in their own lives. As a result, we have done extensive research on tools that can help our clients be more successful. We have found that the bodybugg will do just that! Help you be successful!What is the bodybugg?

- It is you personalized calories management system
- You will easily know how many calories you burn daily
- How many calories your consuming without counting them
- And you will get immediate feedback as to what you need to do to create the calorie deficit you need to lose weight.
- Based on food preferences you will also get a personalized 7 day menu designed to help you feel your best!
- Dietary supplement screening process will help you safely determine which supplements are right for you.

This new program along with one-on-one personal training is the perfect combination to get you the results you are looking for with no guesswork involved.

Participants in this program come from various backgrounds and levels of fitness, from the mom who wants to lose the baby weight, to the health related weight problems that creep into our life as we age, to the athlete wanting to compete at the optimal level of their ability! However, all must be serious about achieving greater personal success.

At this time, we invite you to become involved in this groundbreaking program. (It is truly the most effective and efficient way to create lasting change we’ve ever seen.) This program combines individually designed programs, personal one-on-one coaching and the ease of web-based data entry and feedback.

We anticipate a huge demand for this program. That’s why we are urging you to respond immediately. We want to make sure you are among the first to learn how to achieve the success you deserve. This is your chance to take control of your life and reach your best self! Do not let this opportunity pass you by.

If you are serious about making a positive change in your life today, please talk to you personal fitness coach. This introductory price offer will be available for the month of March only. Please join us in this life-changing adventure.

Sincerely,

Gabriel Tavarez
Expert Fitness

P.S. If you are interested in signing up for a free live seminar/demonstrating of this program please let you trainer know and we will contact you with the date and time the seminar will be held! Bring a friend and receive and additional $25 dollars of you bodybugg!!

Bodybugg Retail Price $375 Your Price This Month $225
Your Price with a friend $200



A message from Andrew:

Hey everyone this year at Expert Fitness we are expanding our horizons to a whole new level. We will begin with implementing group fitness Boot/Fit Camps. These camps will last up to 4 weeks, 3 times a week with both morning and evening times available. This is a great way to get in shape for those summer get-a-way times in the sun. We are hoping to kickoff our event for the Boot/Fit camps on a weekend in less than 2 months. We are also hoping to have a 5k-charity walk/run to kickoff the event. All of the proceeds that we are able to generate will be donated to a charity that we have selected. If you all have any suggestions e-mail me back A.S.A.P. your opinion is always welcomed.

bustos@expertfitness.info

All ages are welcome and bring a Friend!

When You're Sick

Working out when you're feeling sick is never fun, but an illness does not have to disrupt your routine. The key is to keep some momentum going without overdoing it.

Give yourself time to rest. Rest really is the best medicine. You may have to miss a workout and that is okay. Give your body time to recuperate.

Next think positive even if you have watery eyes and are sleepy from a head cold, just think about waking up the next day with enough energy to get in some time on the elliptical machine. Of course, you should stay alert of how your body is responding to the sickness and adjust your workout accordingly.

Do you want to take some preventive measures to fight colds? Just get moving. Studies show that the more active your lifestyle is, the less likely you are to become infected with the common cold. This will assist you in not only in building a better body but a tougher immune system.