Ah, the leaves changing colors, cuddling up with a loved one by the fireplace, and the smell of pumpkin pies baking in the air. To most of us this means the holiday season is near, but to those who like to exercise it means that it is getting too cold for that evening walk after supper. Have no fear. There are several alternatives to being left out in the cold.

Thankfully here in San Antonio, Texas we do not really have this problem, but for anyone living north of Austin this can be a serious issue! Have nor fear, there are plenty of ways to keep in shape even if you are stuck inside a blizzard! If the roadways are clear then joining your local athletic club is always an option. Most fitness centers have plenty of good quality treadmills for cardiovascular training as well as free weights and machines to keep you in top shape. If you have never been a member of a gym before do your research. Remember that when you get there they will try to sell you. Never buy on the first visit. You are there to interview them just as much as they are there to sell you. Make sure that they have everything that you are looking for, including qualified personal trainers to help you with your fitness goals. Don’t be alarmed at their prices. Some facilities can be expensive, but nothing compared to the price of being out of shape. The extra $30 to $50 dollars a month is nothing compared to the medical costs of poor health.

Some people feel uncomfortable going to fitness centers. They can be overwhelming and intimidating without having a plan of action. It’s not your fault. I believe that this has more to do with the athletic club doing a poor job with customer service and providing introductory training. However, if going to the gym is an issue for you, then you can get plenty of exercise at home. If you can afford it, then you might want to purchase a treadmill or other form of cardio equipment for your home. If you decide to go this route, then make sure that you place it in a user friendly location. What works best for most people is putting you treadmill right in front of the television. This way you can catch up on your favorite shows while getting a good workout. Not only will you be killing two birds with one stone, but studies have shown that if you are entertained while exercising you will perform better thus burning more calories. Keep in mind that a good quality cardio machine can be VERY pricey, and not everyone has the extra money especially with Christmas just around the corner.

If money is tight for you and your family, then an easy option is to just walk in place. You will burn almost the same amount of calories if you stay in one place as opposed to walking around the block. Make it fun by watching your favorite television program like in the treadmill example. If you happen to have a two story home, then try walking up the stairs. A 200lb person burns over 200 calories for every 10 minutes of stair climbing! If you don’t have stairs then try using a phone book as a step, and perform step ups. If nothing else make cleaning house into a work out. A 200lb person burns well over 400 calories with every hour of cleaning. If you were to clean house one hour and fifteen minutes every day, then you would burn a whole pound of fat! This way you and your home can be in tip top shape for the holiday season.

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A good approach to diet and exercise should improve your health, not put it at risk. Follow these 20 guidelines and stay safe and healthy.

1. Do not exceed your own capabilities. Correct training is about making gradual increases in a structured way, not about once-off, all-out exertions that can leave you injured.
2. Always warm up properly before any exercise.
3. Use correct form and technique when performing exercises with weights. If you are unable to do the exercise properly, the weights are too heavy. You should reduce them.
4. The best time to perform deep stretches is when the body is already warm. You should not do deep stretching as a warm up.
5. Respect your own limits while stretching. These will improve with time, but never force a stretch. Don’t bounce while stretching, and remember to release stretches slowly and under control.
6. Make sure any equipment you use is in good condition and works properly.
7. Be sure you are familiar with an exercise or piece of equipment before using it.
8. Follow the instructions for using all equipment. Never use any equipment for an exercise that it was not designed for.
9. If in doubt about the correct performance of any exercise, ask! If you’re in a gym or health club, never be afraid to ask an instructor for help. That’s what they’re paid for.
10. In the event of an injury you should immediately consult a medical professional.
11. Avoid any extreme fad or “crash” diets. These may work in the short term, but the weight loss is not sustainable and they can be damaging to your health. Aim to shed fat in a healthy and sustainable way.
12. Don’t train the muscles to the point of failure, i.e. where you become physically incapable of lifting them. This can be dangerous. You should keep control of the weights at all times.
13. Having another person to assist (“spot”) you with weights is recommended in case of an emergency.
14. Some exercises, like dummbell swings or snatches, involve swinging a weight quite explosively. Never face another person or a fragile object when doing this.
15. Avoid swinging or raising weights directly above your head if possible. And always use a strong, secure grip.
16. Stiffness is normal after exercise, particularly after weights training, and should dissipate within a day or two. However, if you have any abnormal pain that you suspect may be an actual injury, seek medical attention.
17. Avoid dehydration by drinking enough fluids during your training.
18. If you are training on your own, let someone know where you are, just in case of an emergency. I also recommend keeping a telephone with you in case you need help.
19. If you are doing interval training using a machine like a treadmill or cross-trainer, be sure you are able to adjust the settings safely and without being distracted from your exercise. I know of several people who have slipped on a treadmill because they were adjusting the speed while running. Don’t let this happen to you. If you have to pause your exercise to adjust the machine settings, that’s fine.
20. Stop exercising and seek help if you: a) have abnormal pain or trouble breathing; b) feel dizzy or faint; c) feel abnormally tired; d) feel your heart beating too fast or skipping beats.

I want to repeat that you should aim to progress gradually and safely over the duration of your journey towards a healthier body. You’ll be building a base to last the rest of your life. There’s little fun in having a sexy, attractive body if you’re too injured to enjoy it!

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Dr. Nick Hallale is the author of “A Stomach Like a Greek Statue,” an e-book containing all you need to know to sculpt a perfect flat stomach safely. To buy a copy (with a 100% money-back guarantee of results!) please visit: http://www.Apollo-Program.com/FlatStomachBook

Do you want to lose weight?

I mean really WANT to lose weight?

Ask yourself honestly, what are you willing to do to finally shed those extra kilos that cause you so much pain!

Many people will ’say’ they will do anything, but when it comes to the crunch they are rarely willing to DO what is necessary to achieve the desired results.

You see, for many people the barriers for not exercising regularly every week, or eating and drinking the right stuff, or making some fundamental changes to their existing lifestyle habits are not physical limitations that are impossible to get over, it is purely psychological.

You may say you ‘can’t’ train 3-5 times a week, the reality is you mean to say you not willing to devote the time to do this! You WILL NOT give up the glass of wine or the treats you give yourself, rather than you CAN’T give them up. Yes it is semantics but the truth is you can make these changes its purely down to if you want to.

Pretty much in every case, you will need to make a sacrifice in your current lifestyle to really make a long lasting difference in your body shape. That means cutting out the habitual glass of wine in the evening, the regular treats as well as changing your day to day schedule to fit in the regular workouts.

The real question is are you WILLING to make these sacrifices?

The problem we have today is the expectation of results, and fast! Our media and the fitness industry has perpetuated the belief that anybody can get miraculous results in incredibly short time frames. Incredible results ARE possible AND in a short period of time BUT they do require substantial (and I really do mean substantial) sacrifice and effort on your part to achieve this. Sorry it doesn’t come for free!

There is a magic pill, and it is called SACRIFICE and EFFORT.

The quick fix culture we have become used to in every other aspect of modern life is now translated in to our health and fitness needs, the problem is many of the quick fixes are not particularly healthy or permanent. Starvation diets, body wraps, diet pills, cosmetic surgery and other extreme measures CAN produce visible results in the short term, but they are certainly NOT long term strategies and not healthy in any way.

Now for the contradiction!

On one hand I say that quick fixes for your health are not healthy, there is a way to get a quick fix that you can start today which CAN have a healthy and long term effect.

Peter Poulsen is a 26 year old guy heading for a heart attack before the age of 40! Peter had an active lifestyle in his late teens and early twenties, then his weight ballooned when his career in a sedentary job took priority, add to this a horrendous diet of takeaway foods and beers with his mates became the norm. At 108kg something needed to change.

The effect was immediate when his diet was completely turned on its head and the rigorous training regime was implemented. In the first week he lost 2.1 kilos and 4cm from his waist.

12 weeks later Peter was a different man, losing 18kg and over 40cm from the combined circumference measurements of his waist, hips, thigh and chest! When his grandmother saw him for the first time in 6 months, she burst in to tears, should couldn’t believe the transformation in her grandson!

BUT, the transformation was due, in no small part to the the magic pill of SACRIFICE and EFFORT! The changes he made were not easy to accept, but the habits Peter adopted in the first few weeks will stay with him for the rest of his life.

So what are these habits?

To be honest when I tell you they will sound obvious. The HARD part is actually being ready to SACRIFICE what has gone before and to make an EFFORT to implement the new habits!

• Follow a diet rich in unprocessed, unrefined food and drink
• Exercise at least 3-5 times a week in a way that BOOSTS your metabolism (this doesn’t include jogging, aerobics or crunches!)
• Make BIG sacrifices of the lifestyle habits that are currently working against your efforts.
• Setting and then taking daily action on a BIG goal that drives you towards your vision of the perfect you!

WARNING, do not dismiss this as obvious or simple, you do need to ask yourself if you are willing to do everything it takes to achieve your ultimate vision. There is no half-hearted attempts, no picking and choosing one or two elements, no “trying it on” for a week or so to see if it “works for you”. Only total dedication PERIOD.

If you’ve ‘tried’ everything else, now is the time to ‘DO’ this. Good luck!

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Knowing where to start is the hardest part for many people, which is why Tim Goodwin, coach and personal trainer from Luxembourg, makes his Goal Achievement Strategy workbook available to those willing to take action starting today. Visit http://goalachievementstrategy.com to get your copy of the workbook right now.