I woke up at 6am this morning and was so excited to get out for my morning walk. It was still dark. I love this because it’s very quiet and I feel so centered while walking and listening to the birds chirping. I also caught a few glimpses of some bunnies hopping around! (Hiding those eggs, I bet:) ) My walks not only help me to maintain my physical health, but are also very therapeutic for me.

I find that my thoughts get more organized and many of my concerns get sorted out or ‘answered’ you could say. I feel a wonderful calmness inside when I walk in the stillness of the early morning.

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Achieving a rock, solid body does not need to cost you a fortune. Heck, it doesn’t even need to cost you a dime! Your own body weight can be utilized to help you to achieve those 6 pack abs you’ve always wished you had. What do you need to do?

To start, you need to make a plan on when you will do your cardio component. You should aim for at least 5 days/week to get your heart rate up. You may walk, jog, skip, bike, do jumping jacks…whatever it is that you enjoy! The idea is to find something that you love to do and that you will stick with over a long period of time. I’m talking a very L-O-N-G time, like your entire life! Don’t make this just some passing phase. 30 minutes of vigorous exercise is great. Or, you may choose to do a 15 minute ‘interval’ session. For this you will alternate between jogging very fast and then slowing down, then speeding up, then slowing down. You can do this for 30 sec. intervals or 1 minute. It is really up to you.

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Barack Obama, the President of the United States, is making it to the gym 6-7X/week for 90 minutes. What a great role model. I mean he could have every excuse to not make it, but he understands the importance that physical fitness plays in his role as the leader of his country. He strongly believes that, “physical fitness yields mental fitness.” The two concepts have been married in his mind ever since says his family and friends. I, too, strongly believe that my mind is much more focused and better apt to perform mental tasks more efficiently when I workout that day.

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I came across an excellent article published in the UK involving families. The government is mandating that PE be implemented 2 hrs each week in the schools. The problem is that the children are not getting any slimmer.

A more recent study decided to focus on the families of these children. Parents were educated on changing their entire behavior by eating more healthy foods and the importance of exercise on a daily level.

The results were quite astonishing.

A review of 64 studies involving 5,230 people found that “children lost up to seven pounds through changing their home diet and activities over 12 months.”

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Okay, I really need to share an eye opening moment with all of you. My son had some ‘leftover’ french fries on his plate after dinner. They looked very tempting to me. I looked over at my husband and said, “Okay, I can eat these, put them in the fridge, or toss them. What should I do?” He replied, “Toss them!” When I took that plate and slid those fries into the garbage, it was such an exhilarating experience. I felt so empowered. My exact words to Scott, “I feel skinnier from just doing that.” I seriously did. It felt THAT good. He then replied, “You need to do a blog about this.”

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Whatever it is that you want – whether it be frequent sex, more enjoyable sex, more intimacy, or more sexual desire … I’d vouch for ‘all of the above’ … the key is to EXERCISE.

Here are just a few ways that exercise will directly increase your sexual satisfaction:

1. Regular physical activity, just walking for 25 minutes 3X/week will decrease impotency related problems. Physiologically every time you engage in physical activity, your heart rate will increase, thereby pumping more blood to all of your organs…

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Remember when you first got married and had so much time together? Dinner dates, long walks, and intimate getaways?

Then the children came…how can a tiny, precious, 7lb bundle of joy upturn your entire life? Too easily.

Wow, it truly is such a miracle to create a baby – yet it takes a miracle to raise one without jeopardizing that deep connection to your partner.

Children, career, and extra-curricular activities will often leave you and your partner (spouse) completely exhausted by the end of the day. The last thing you likely feel like doing is working out. Do you have anything left to really GIVE of yourself?

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If you are like the majority of people in this world, you often complain that you have ‘NO TIME!‘ Between your career, spending time with your kids, housework, and extra-curricular activities…this leaves you little time to just sit and ‘vegge out’ with your partner or just relax by yourself!

Then there is your health. You know that you should be exercising. You know that it will make you feel better. You know that you’ve put on some extra pounds and with the holidays fast approaching, you don’t want to put on any more weight. You’re stress out because you feel you cannot meet all of the above demands…so how can you ever find the time to workout?

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When it comes to dieting and exercise, the key is to always take consistent action. Even better – planned, focused, and committed consistent action. Once you begin to live your life with your health as a top priority, nothing can get in your way. Yes, I said NOTHING. That’s right, not even the fast approaching holidays.

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If you have a job that requires you to sit all day…watch out, you will be more at risk of back pain from sitting too much.

Stuart McGill is a researcher and expert in spine biomechanics from the University of Waterloo. He states that, “Back pain is usually caused by the things you’ve done and not done. Unless your back pain is related to a specific injury, chances are your back health has been deteriorating slowly and steadily over time.”

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Do you want to speed up your fat loss results?! Well you can!

Quick, fast movements or High Intensity Training (H.I.T.) will increase your metabolism to accelerate your fat loss during and long after your workout.

Here’s a great question for you: “Who’s generally leaner and reaches lower body fat %, sprinters or distance runners?”

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Are you a GRATEFUL person or do you tend to focus on the things that you don’t have? Do your thoughts often reflect a stream of negative, incessant thought all day that keeps repeating itself over and over again?

You may want to listen to what I have to say here because your thoughts may be having a direct effect on just how much exercise you engage in each week!

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Did you know that most Americans will consume over 4500 calories at this Thanksgiving dinner?!
Does that sound crazy to you? It should! Now that you are AWARE of the ‘over eating’ and high calories that tend to take place, make yourself accountable and stick to a plan.

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I’ve read a very intriguing article today that I wanted to summarize for you. Basically people need to expand their thoughts surrounding exercise to include the tasks that involve movement on a daily basis. Exercise should not be narrowly viewed as that ‘time slot’ at the gym or your early walk in the morning. People really need to look at ways to incorporate more ‘movement’ into their everyday routines. Did you know that in the last 150 years the average amount of calories burned on a daily basis from walking, working, playing, and fidgeting is down by 2,000? This is a staggering number! Why do you think this is?

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You have questions about fat loss and we’ve got answers. The first week of the Fat Loss Rapid fire Reader Request podcast produced some great questions from over 20 of our valued readers and that was with just a few hours notice. Obviously my co-host Leigh Peele and I are unable to answer all of your fat loss queries during our rapid fire session, but we will do our best to answer the questions that we don’t get to during the podcast throughout the week on our blogs. Here are the 6 questions that we answered this week during the podcast…

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