Here are five common fitness barriers, along with some tips for making them disappear.

Barrier #1: Too Busy
It’s unlikely that you’re too busy to exercise. You probably just need to use a little creativity to get the most out of your time.

Get up 30 minutes earlier. If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you’ve adjusted to early-morning workouts, you can add another day or two to the routine.

Rethink your weekend rituals. Your Saturday matinee could be reborn as a Saturday bike ride, a trip to the pool or a hike.

Squeeze in a few 10-minute walks throughout the day. If you don’t have time for a full workout, don’t sweat it. Shorter spurts of exercise spaced throughout the day offer benefits as well.

Park in the back row of the parking lot. Or park a few blocks away — and then walk quickly to your destination.

Barrier #2: Boredom
It’s natural to grow weary with a repetitive workout, especially when you’re going it alone. But exercise doesn’t have to be boring.

Exercise with a partner. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.

Vary the routine. Rotate among several activities — such as swimming, walking and cycling — to make things more interesting.

Check out sports leagues or exercise classes. You’ll learn new skills while getting a great workout.

Barrier #3: Fear
If you’re nervous about injuring yourself, try the following techniques.

Try an exercise class for beginners. Focus on the basics, and don’t worry about the hard stuff.

Consider working with a personal trainer. Get a customized fitness tutorial from a certified expert who can monitor your movements and point you in the right direction.

Keep the exercise simple. Start with a simple walking program. As you become more confident in your abilities, add new activities to your routine.

Barrier #4: Lack of Money
You don’t need a gym membership to get a great workout. Consider these alternatives.

Try the community center. Exercise classes offered through a local recreation department or a community fitness group might fit your budget better than an annual gym membership.

Take the stairs. Skip the elevator when you can. And try to make climbing stairs a workout in itself.

Do strengthening exercises at home. If you can’t afford weights, try inexpensive resistance bands. Or do squats or push-ups using your body weight to gain strength.

Watch exercise videos. Try videos on cardio kickboxing, aerobics, tai chi, yoga or other techniques.

Start a walking group. Round up friends, co-workers or neighbors for regular group walks. Plan routes through your neighborhood, near your workplace, or at local parks.

Barrier #5: Lack of Support
Remind those close to you how beneficial exercise can be — and ask them to join you.

Suggest a new adventure. For example, invite a friend to go to an indoor climbing wall or rent a tandem bicycle.

Exercise and play with your kids. Sign up for a parent-child exercise class. Take your family to the park for a game of tag or kickball. Swim with the kids in the pool instead of watching from your chair.

In the end, there’s no obstacle to fitness that can’t be overcome. Just put your mind to it, take it a step at a time, and you’ll be surprised how easy exercise becomes over time.

When you’re working out regularly, it’s important to eat the right foods. Protein is an important part of a balanced diet, but you should choose quality over quantity. Choose Lean ProteinAccording to the USDA’s Dietary Guidelines for Americans, you should “go lean with protein.” That is, you should choose leaner cuts of meats with fewer calories and artery-clogging fats. Healthy meats include:

•chicken or turkey: white meat without the skin
•beef: tenderloin, porterhouse, top loin, flank steak, 90 percent lean ground beef
•pork: tenderloin or chop
•veal: any cut
•lamb: look for the term “loin”
•game: bison, rabbit, buffalo
•other healthy protein choices: fish, nuts, tofu, lentils, beans
Aim for three- to four-ounce portions, and complement the meal with whole grains, fruits and veggies.

Here are five ideas for protein-rich, healthy meals to get you started:

Idea #1: HamburgerUse 90 percent lean ground beef to create portion-controlled, three- to four-ounce patties. Serve on a whole wheat bun or pita, and pile the burgers high with veggies like lettuce, tomatoes and onions. Watch those condiments — you don’t want to overload on calories, sugar or sodium. Serve with a side of steamed broccoli and cauliflower.

Protein alternatives: ground turkey, ostrich, salmon

Idea #2: Chicken ChiliChili is a hearty favorite that can be modified into a healthy dinner. Use skinless chicken pieces. Experiment with different types of beans, such as kidney, black and pinto. Toss in delicious veggies like peppers, mushrooms, onions and peas.

Protein alternatives: Diced lean steak, 90-95 percent lean ground beef, turkey breast

Idea #3: Fish TacosFor a fun alternative, make it a fish taco night. Shrimp, tilapia, and mahi mahi are low in calories and make a delicious taco. Add grilled vegetables such as peppers and onions. Top with salsa (1/2 cup for 30 calories) and two tablespoons of one high-fat topper like guacamole, reduced-fat sour cream or grated cheese.

Protein alternatives: chicken breast, strips of lean steak, rice and beans

Idea #4: Pork TenderloinUse fruits such as plums, pears, apples or mangoes to create a mouth-watering marinade or chutney for pork tenderloin. Serve with a side of green beans and baked new potatoes.

Protein alternatives: chicken breast, mahi-mahi, tilapia

Idea #5: Tofu Stir-FryFor a meatless alternative, cook up a quick and easy stir-fry. Heat a teaspoon or two of oil in a wok; toss in cubes of marinated firm tofu; add vegetables such as broccoli, onions, peppers and carrots; serve over 3/4 to 1 cup of cooked brown rice.

Protein alternatives: skinless chicken, turkey, shrimp, pork tenderloin

It’s here—whether you’re ready or not. Retailers like to call it the ‘holiday season’ but let’s be honest its Weight Gain season and it runs straight through New Year’s. The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours. Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you’ll be too busy to put a plan into action. So let’s take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won’t do it, you need to promise to others so that you won’t drop the ball.

Sign up to work with a Personal Trainer.
Join a class – You won’t be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions:
- Do they share your fitness goals?
- Are they fairly encouraging?
- Do they give up easily?
- Are they at your fitness level?
2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. We’re not saying that you shouldn’t indulge in any seasonal treats, but use moderation. Don’t use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.

Don’t bring edible treats to the office or to parties. You know that the leftovers will come home and you’ll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.
Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.
You don’t have to gain weight this holiday season. The key is your mindset. If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn’t have to exercise’ then you’ll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before. We believe that you should enter 2012 in better shape than you are today, healthier than you’ve been in a long time, and with more energy than you thought possible.

As we pass through the “summer midpoint”, I figured some vacation tips might be in order.

Does your upcoming vacation have you worried about your waistline? You should be. The average person gains almost a pound a day while on vacation. (Admittedly, I’m more like 2-3 per day.)
But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left. As you embark on your next vacation adventure, use these 7 tips to come home fitter than when you left.

Trick #1: Cut Your Carbs
Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing one meal per day to go carb-less.

Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.
Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.
Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.

Trick #2: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Trick #3: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all – you are on vacation after all…right? – that isn’t the best for your waist.

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

Trick #4: Don’t Eat Late
One of the easiest tricks for preventing weight loss is to simply stop eating 3 hours before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great.

Trick #5: Snack Healthy
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it – it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.

This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

Trick #6: Avoid Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry – so you can see that consuming fried foods will drastically increase your caloric intake.

You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look. So why aren’t you living life in your ideal body?
There are many reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out. We’re talking about the life issues that get in the way of your success.

Here are 5 obstacles and solutions to unlocking your best body!

1. You don’t want to be bothered.

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately, this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise. There’s a simple way to work around this obstacle: Find something painful about being overweight to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don’t want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs. There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.  You can also retrain your brain to crave the pleasure of exercise-induced endorphins.

• New diet
• New exercise routine
• New friends at the gym
• New clothes
• New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

If you have a hard time getting motivated to exercise, enlisting a fitness partner can help. A partner can encourage, challenge and pace you and make working out more fun.

A recent study found that new mothers who had fitness partners got more exercise than mothers with no partner support. Another study found that just a phone call can help motivate people to exercise more. After three months, those who had received motivating phone calls were more likely to have increased their level of physical activity than those who hadn’t.  A fitness partner can motivate you to work out even when you don’t want to, simply because you know someone is counting on you. Exercising with a partner is also a great way to socialize. Instead of dreading your daily workout, you’ll find yourself looking forward to catching up with a friend.  In addition, a fitness partner can make it less intimidating to join a gym, try a new class or learn a new sport. Your friend can give you the courage to take that kickboxing class you’ve had your eye on or head to that hiking trail you’ve always wanted to try.  Finally, it’s safer to work out with someone. If you injure yourself on a run, for instance, your partner can find the help you need.

Choosing a Fitness Partner

While the right partner can motivate you to accomplish your fitness goals, the wrong one could squelch your efforts. When deciding on a fitness partner, keep these things in mind:

• Choose a partner with a fitness level similar to yours. If you haven’t exercised for years, don’t choose a partner who runs four miles a day. If you and your partner have similar fitness levels, you can progress at a similar pace and encourage each other as you improve.
• Find someone who shares your fitness goals. By working with someone with similar goals, you can help motivate each other and share your triumphs. If, on the other hand, you want to gain muscle and your partner is looking to slim down, you and your partner may quickly become frustrated.
• Make sure you have things in common other than exercise. If all you have in common with your fitness partner is working out, you may not find yourself looking forward to your next workout. Choose someone whose company you genuinely enjoy, so that your workouts are as socially fulfilling as they are physically challenging.

Working Out with a Fitness Partner

Once you’ve found the right fitness partner, it’s time to get moving. Get together with your partner – calendars in hand – and schedule when and where you’ll meet to regularly exercise. Then, set some ground rules and stick to them.  Agree upon a cancellation policy, just as you would for a doctor’s appointment or hotel reservation. If one of you can’t make it to a scheduled workout, select a time period (24 hours, for example) in which you must cancel in advance. Also, figure out how you’ll decide on your activities. For example, you could design this week’s exercise schedule, your partner could design next week’s, and so on.

Now it’s time to enjoy the benefits your partner brings. Besides being someone to chat with, a partner can encourage you to participate in workouts that you wouldn’t consider otherwise. You can also mix up your workout schedule by adding partner-focused activities such as tennis or basketball.  Ask your partner to teach you activities that he or she has mastered, and share your skills as well. With a fitness partner, you can quickly add variety to your fitness routine, which will go a long way toward keeping you motivated to become fit and stay that way.

Going outside for a workout during the winter can seem like a chore. But with proper planning and the right gear, you can have an amazing experience while getting the exercise you need. Here are some tips for a safe and enjoyable winter workout.

Dress in Layers

It’s important to layer clothes beneath an outer shell that’s as waterproof and windproof as possible. Layering helps maintain body heat and removes perspiration from your skin.  Closest to your skin should be a thin layer of synthetic microfibers, such as polypropylene or Capilene, to wick away sweat. The second layer provides insulation and helps remove moisture as well. Lightweight synthetic fleece makes a good second layer.  To wick moisture from your feet and hands, try polypro socks along with gloves under outer gloves. Your body loses considerable heat when your head is exposed, so a hat made of synthetic fleece is a good choice.

Don’t Dry Out
Cold air is often very dry and can rob the body of moisture. Accordingly, it’s a good idea to drink water during the hour or two before you go outside. Then, carry water bottles and drink between 20 and 40 ounces per hour of exercise.

Eat for Heat
It’s always important to maintain adequate caloric intake during prolonged exercise. This is especially true in winter, when the stress of cold increases caloric depletion. Energy bars work well.

Calling for Help
If you take your sport into the backcountry, carry a cell phone to call for aid in an emergency. Also let someone at home know the details of your adventure in advance.

Snowshoeing
Snowshoeing is a low-impact sport that can burn calories as well as running or skiing can. You don’t need a lot of gear or lessons.

Mountain Biking

If you enjoy mountain biking, you don’t need to stop in winter. In fact, you might discover you prefer it, as you can always unzip one of your layers and cool off, which is hard in the summer.  Consider wearing a head band or neck gaiter, or a balaclava under your helmet. Neoprene boot covers can be useful, since in near-zero temperatures, cycling speeds can generate enough wind chill to freeze exposed shins.  Also make sure you have reflective material on your clothes or bike, since winter days are short on daylight.

Hiking
Hiking is usually fine in winter, as long as you’re dressed properly. Snow-covered ice can be treacherous, so you may want to use poles for stability or stabilizers on your shoes for traction. You should hike with a group of three or more people to ensure safety in an emergency. This allows one of the group to go for help while the other remains with an injured person.

Common Sense
While today’s space-age gear has helped tame winter, there are times – such as when the wind chill is dangerously low – when it’s probably best to stay indoors. But for the most part, with the proper gear, caution and determination, most of us can successfully take our favorite sports into a winter environment. Outdoor exercise can make a winter day, and no other season can make you feel more alive.

Here are 5 simple ways to cut 250 calories:

1. Drink plain coffee instead of a sweetened coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled coffee drinks.
2. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It’s true.
3. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
4. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
5. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.

Have you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.
When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.
Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.

There is good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

1: Focus on Negatives
Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:

1. Positive strength: the motion of lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: the motion of lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.
Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

2: Do a Drop Set
Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.
Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.
You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.
Use this technique only once or twice per workout, on the final set of the exercise.

3: Modify the Exercise
There are certain exercises that are considered ‘staples’ in the gym.
The squat. The lunge. The chest press. The shoulder press. The bicep curl, etc.

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

4: Use Active Rest to turn each workout into High Intensity Interval Training
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods between exercises.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

• High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.