HOW MUCH WATER IS ENOUGH?
On the average, you need to drink about two quarts of water each day. Your own needs may differ depending on your body size, how active you are, and the weather (the higher the temperature and humidity, the more you should drink). Drinking 64 ounces of water sounds like a lot, but if you consume a little throughout the day, it’s not so bad. Remember to hydrate yourself before, during, and after your workout, and never rely on thirst alone to determine your fluid needs. A simple way to tell if you’re drinking enough water is to check the color of your urine. If it’s dark, you need to drink more water.

STAND TALL, LOOK BETTER
Your mother was right when she told you to stop slouching! Proper posture has more benefits than you may think. Here are two reasons to improve your posture: 1) Lose 10 pounds in 10 seconds. You’ll appear taller and leaner just by pulling in your stomach and squaring your shoulders. 2) Show confidence. Research indicates that those who stand tall are perceived as confident, successful, and honest.

THE SPICE GIRLS
The United States Department of Agriculture research shows that cinnamon improves the body’s ability to metabolize sugar 20-fold, which may help prevent or control the growing problem of type 2 diabetes. Other studies show that the ancient spice may keep cholesterol from clogging arteries, ease stomach upset, and prevent bloating. To get a little extra spice in your diet, sprinkle cinnamon on apple or pear slices, oatmeal, and whole wheat toast. Use a cinnamon stick to stir apple juice or hot chocolate. Sprinkle a little cinnamon on your coffee grounds before perking for a delicious deli treat. And don’t forget your plants! Coat the edge of a cut leaf with cinnamon to prevent leaf browning and viral spreading amongst plants.

EGGS... ONE OF NATURE’S PERFECT FOODS
Want to know the secret to cooking perfect hard-boiled eggs? Try this! Boil the eggs on medium heat. Periodically, remove the egg from boiling water and spin it on your counter. If it doesn’t spin like a top (stand up), it’s not hard-boiled yet. As soon as your eggs are done, immerse them in cold water mixed with plenty of ice cubes. This will shrink the egg away from the shell making it easier to peel. Besides being a perfect snack food, eggs contain 11 grams of protein (for muscle building and repair) and just 80 calories. If you suffer from mid-morning hunger, try a hard-boiled egg. Your body will thank you.

MAKE TIME FOR EXERCISE

1. Make time. When things get hectic, exercise is usually the first thing to go. Work, family, and social commitments will always be there, so schedule an appointment with yourself to exercise. Blocking out time on your day planner several times a week will help you keep these "appointments". You wouldn’t break an appointment with your manicurist, would you??
   
2. Set realistic goals. Instead of saying I want to work out every day for 60 minutes, set a smaller goal of working out just two times a week. This way you won’t become discouraged and do nothing at all. After all, working out two days a week is better than no days.
   
3. Buy a few toys. We’re all kids at heart. Reward yourself with a new exercise mat, workout outfit, or exercise video to keep you excited about your workout. Keeping your interest sparked is important.
   
4. Find something you like. Just because you hate jogging doesn’t mean you’ll dislike all exercise. How about a group fitness class? You’ll meet new friends and get fit at the same time.
   
5. Build knowledge and muscle. Educate yourself about your new favorite workout activity. If you choose strength training, find out more about it through the internet, videos, and health and fitness magazines. The more you know, the more confident you’ll be, which means you’ll want to go to class.
   
6. Stay off the scale. Weight isn’t always an accurate way of measuring your progress. Instead, think about the progress you have made. Maybe you can walk 20 minutes longer, run up the stairs faster, or lift heavier weights than you could before. Remember, each time you work out you are making progress.
   
7. Consider a lifestyle approach to exercise. Try to do something physical each day, even if it's only 10 minutes a day. This could be walking to do an errand, cleaning, or maybe even weeding in the yard. You’ll accomplish a chore and exercise simultaneously.
   
8. Avoid the fitness plateau. After you’ve been exercising regularly, you may need to increase your dumbbell weight or add an extra day to your workout week. This might be just what you need to jolt your body back into that fat and calorie-burning machine.
   
9. Think Strong®. Realize that the muscles in your body are what make you healthy! Remember that you're preventing osteoporosis, burning calories, warding off infection, and reducing cholesterol…just by exercising!
   
10. Involve your family and friends. It's hard to make time for physical activity if you keep it isolated from those closest to you. Ask a friend to join you for a group class, go on a family bike trip, or find other ways to combine exercise with social time.

INTRODUCING... Back-Fit® with Pilates, our newest video!

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