Kick Start Your Summer Body... Now!

You may think this funny, given that January is resolution time for most. Rather than talk about your resolutions, I would like to focus on the what your body will look like this summer. If you start chipping away now, by the time warm weather is here you will be ready to strip down, show up and step out with confidence. Start focusing on a total body health and fitness routine today, in order to be ready for tomorrow.

Whether struggling to shed the winter pounds, maintaining weekend warrior fitness levels or competing as an endurance athlete, everyone can benefit from a fit, healthy lifestyle built around brain wellness, body fitness and belly health. It is time to put all excuses and distractions behind you, as today is the day to start moving toward a healthy lifestyle that will lead to positive mental, physical and overall well-being results. Let's get started!

There is no quick fix or magic bullet for achieving health and fitness goals. The best recipe for success and looking your best this summer, takes a three-pronged approach:

1. Strength Training - A minimum of three times a week.

2. At Least 30 Minutes of Cardio - Most days of the week (preferably daily)

3. Diet and Nutrition - Eat healthy, eat light and eat often.

BRAIN WELLNESS

A healthy brain and a healthy body, work hand in hand to achieve overall fitness and well-being. A happy mind and happy body are derived from a
healthy, fitness routine that focuses on keeping you motivated, pushes you to do better and helps you reach goals. A consistent, fitness routine also helps release "feel good" endorphins in your body, which support a healthy lifestyle. Working out can also serve as a "mind and body therapy session," sweating out negative attitudes as you build endurance and strength.

BODY FITNESS

This is the perfect time to get your "fit on" by switching up your routine, by combining a mix of cardiovascular and strength training exercises. If you have spent the winter months stuck within the walls of a gym, it can be good for body and mind to take workouts outside as the weather warms and the
sun shines longer. Instead of endless miles on the treadmill, hop on a neighborhood track for a quick, interval, sprint workout, or dust off that bike for some healthy, strenuous cycling.

It is also important to not get stuck in a "time rut." Make sure that your fitness routine is burning calories and boosting your metabolism, without
draining the clock. A fast-paced, interval workout, which incorporates short bursts of explosive cardio and strength exercises, will not only cut your
workout time in half, it can actually be more effective for feeling good, looking your best and performing better.

BELLY HEALTH

America's mid-sections are expanding, and the size of your belly can be a good indication of the state of your health and wellness. If you are a male and your waist girth at the belly button is greater than 40, or if female, greater than 35 inches, you have work to do. Anything above those numbers, in either gender, is a sign of potential "early onset everything."

Shedding that extra layer of belly bulge takes a two-prong approach: Exercise and Nutrition.

On the Fitness Front: To achieve a healthy lifestyle, it is important to focus on your body's core. A healthy core can lead to healthy, cardiovascular systems, digestive functions and strong, muscular structures. Busting out hundreds of sit ups, however, may not be the best approach to achieving a healthy midsection. Sit ups can be a part of your core workout, but it is important to focus on toning all of your abdominal muscles for the best results. Effective, total body exercises that work the core include: Planks (elbow, hand, side), knee/leg lifting exercises and standing on a balance ball when doing your regular, strength training exercises.

On the Food Front: A healthy, eating routine should include drinking adequate amounts of water, cooking more meals at home that are focused on whole, nutrient-dense foods, without extra additives, preservatives or chemicals and by watching portion control. Portion size, frequency and quality are the cornerstones to reducing body fat and waist girth.