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Three easy steps:
1) Take a break
2) Put on shoes and sunblock
3) Go for a walk
When you get back -record ideas – and take action!
Repeat daily
“Me thinks that the moment my legs begin to move, my thoughts begin to flow.”
~Henry David Thoreau
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Jun 25th, 2010 by tracybenham
Summer is here. Shorts, swimsuits and flip flops should be out front in your closet and are the first things you look forward to putting on after a long day at work and on the weekends. But Tracy,”I was super busy all winter and spring just few by. I never got a chance to make health and fitness a priority and now I want to enjoy all of the summer goodies. All I want to do is relax when I finally get a couple of days off.” I have heard some sort of this mantra repeated over and over in the last few weeks as I was telling people about our new Travel Fit program.
So here is the deal if you have not reached your health and fitness goals, now’s the time to get started!
If you wait until the kids are back in school, after your vacation, when the economy gets better, when your schedule opens up, or when a pill comes out that can make you fit while you sit on the couch – stop waiting! (Unless you are a mouse – see below!).
There isn’t a perfect time to start something new once you are out of sixth grade.
Couch potato’s, gym membership avoiders and exercise haters – join us and come aboard. Give in and get fit, be more active and start the journey to increased energy – today.
We’ll help make it easy (well, much simpler and a whole lot easier to begin and keep going until fit & healthy is an integral part of your lifestyle) – stay tuned here for quick tips, workouts, activity and sport guides, easy healthier cooking options, recipes and so much more. If you are interested in our Travel Fit program we would love to have you check out one of our favorite travel sites TravelFitNOW.com (of course we are a little biased, since it is brought to you from the teams at SHE & AHN 
*A 2009 study reported that sedentary mice that were feed a ‘diet pill’ burned more calories and could exercise longer than mice than the control mice. This drug may some day help bedridden patients fight obesity and diabetes, but they are a long away from seeing if these results can some how translate to people. So health and fitness professionals can relax and not worry about how the next magical product could force them out of a job.
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Jun 18th, 2010 by tracybenham
Active Health Network’s Fitness Expert ,Fitz shares her video interview with Cirque du Soleil Saltimbanco acrobat Olivier Renaud.
See more on our favorite Fitness Expert Fitz on her website: Fitzness.com
If you don’t do what’s best for your body, you’re the one who comes up on the short end.
-Julies Erving / Dr. J
Feb 16th, 2010 by tracybenham
Are you reading this post while sitting at your desk? Have you been sitting for more than an hour? If so, it it time to get up, stretch and move around for a few minutes.
Did you know if you sit too long your fat burning enzymes turn OFF? Results from a recently published study were that people who sit for extended periods of time are at a greater risk for premature heart attacks, diabetes, and other chronic diseases. When people use the computer, play videos games, watch TV or work at a desk without frequent total body movement the enzymes that are responsible for helping burn fat slow down so much that are almost in the off position.
This is the opposite of when a person is exercising and having an active lifestyle. This study emphasizes the important of scheduling frequent breaks throughout the day to stand up and move around. Step out of your sitting environment, go outside and take quick walk, move around the building and go up and down the stairs a few times. If you have a desk job; get a timer or use one on your computer to set 5-10 minutes an hour to get up and move. You will be surprised at the additional energy and inspiration it will give you. Keep a regular exercise and fitness routine and intersperse some of these simple activities throughout your day to keep your fat engines burning and a healthy lifestyle today and for years to come.
Dec 18th, 2009 by tracybenham
“First we form habits, then they form us. Conquer your bad habits or they will conquer you. ” – Rob Gilbert
Q. Hi Fitz, I’m a 42-year-old mother of three and am completely out of shape. My life had become so hectic several years ago that I totally gave up on fitness. I’m now 60 pounds overweight, have zero endurance and have horrible eating habits. I don’t even know where to start. Help! L. A.
A. Hi, L. I’m sorry you’re feeling so badly about yourself. It sounds like you’re a wonderful mother who mistakenly thought your job was to give 100 percent to your family and zero percent to yourself. Although that sounds like the perfect equation for perfect parenting, you found out the hard way that it’s not. Having said that, three years is a short period of time in the scheme of your life. There’s no reason you can’t undo what you’ve done and get your life and body back on track. Let’s get started!
The first thing I want you to do is realize that taking care of yourself will ensure that your children get to keep their Mommy around for a very long time. Healthy mothers are more energetic, patient and productive. You owe it to your kids to prioritize your health and get in shape.
The next piece of the puzzle is creating and executing a plan for exercise. I implore you to start slowly. This will allow you to increase your time and effort with fewer setbacks. Walking and swimming are ideal for beginners. You might even want to join a gym that offers long-lasting guidance for the use of strength training equipment. The gym I attend, Gainesville Health & Fitness Center, literally does absolutely everything for their members outside of blowing their noses. It’s awesome for people who are not so savvy with exercise, and you’d be quite comfortable at a facility like this. The guidance is incredible!
Once you’re moving, you’ll need to address your eating habits. I recommend a one-time appointment with a licensed dietitian or nutritionist. This person will guide you towards the foods you should choose: Lean meat, lean dairy, whole grains, lots of produce and tons of water. She’ll also teach you what to avoid: Sugars, white flour, candy, soda, alcohol, oil, butter and so on. And you’ll learn to count calories and understand your eating parameters. My book “The Everything Flat Belly Cookbook” is a great tool; it’s not a diet (because I don’t believe in diets), but it offers a ton of healthy recipes, which are low in calories and fat. You could go cold turkey on crap food, but you’re more likely to be successful if you slowly wean yourself away. Go from Coke to Diet Coke to water. Cake to sugar-free Jello to berries. Gradual transitions seem to allow great habits to stick.
Leann, your road back to feeling fabulous may take a while, but I promise it will be well worth the effort. Wake up each day with a plan to better yourself, and do what it takes to succeed. In a week, you’ll feel more energetic. In two weeks, you’ll be a bit lighter. In three weeks, your exercise will last longer. In three months, you might just run a race! Stay the course, and the results will come. I’m so excited for your future Leann — you should be too. Have fun with it, take pride in your efforts and get to work!
Punches & Kicks,
Fitz
Fitzness.com
Have fitness questions? Fitz has your answers. Our Active Health Network’s fitness expert and celebrity trainer is now your own virtual personal trainer. Fitz will help you get fit, increase your overall health and do it in a fun way. Post your questions here in the Comments section below, DM us on Twitter (ActiveHealth) or send them to us from our Contact page. Learn more about Fitz here.
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All material and content provided in the Ask Fitz column/blog (and this entire site) is provided for informational or educational purposes only. It should not be viewed as medical advice or substitute for professional medical care. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition
Dec 16th, 2009 by tracybenham
SHE is back and looking forward to a happy and healthy holiday season.
After over a month long battle with a horrible hosting company* we have switched companies and are excited about everything we have lined up for you in 2010.
Your favorite’s columns like Daily Kick in the Butt, Ask Fitz, and Qik Fit Tips, will be back in 2010. In additional to the new features, tools articles, interviews, apparel, podcasts and a few new surprises to share in the New Year. (All of the Active Health Network shows have their own sites now and are running on some largest health and fitness sites on the internet.)
We welcome your questions and comments and can’t wait to share all of the new things happening at Sports Health Exercise LLC.
Have A Happy and Healthy Holiday Season!
Later this week on SHE:
Fitz shares tips on getting back in shape after a long layoff,
Habit Motivation,
One line to tell yourself to avoid overeating this week, and more.
* Long story- basics: old hosting company sold to a new one without telling us and the new company ‘lost’ some of our ‘files’ … 
Nov 5th, 2009 by tracybenham
Health is the thing that makes you feel that now is the best time of the year.
Franklin P. Adams
Oct 15th, 2009 by tracybenham
Why would a company that specializes in health, fitness, activities and travel write a post about climate change? Climate change affects us all.
Health effects of climate change include famine and disease.
Sports and activities are usually more fun when they are played outdoors.
Being fit and healthy is easier when you aren’t wondering about food and water.
Climate Change is happening now.
“This December world leaders will gather in Copenhagen to negotiate a global response to climate change. As a world leader in greenhouse gas pollution as well as clean energy technology, the United States needs to take bold action by implementing comprehensive clean energy policies to curb emissions.”* *(http://www.blogactionday.org/)
To find out how climate change will affect you: The Top 100 Effects of Climate Change.
This list will surprise you.
It includes things like baseball, wine, salmon and skiing.
Other areas that are mentioned that effects us all: food, sports, environment, animals, health/sickness, oceans, human costs, and even national security.
Less deer, more jellyfish.
Lower mountains, more deserts.
More floods, hurricanes and fires and disease.
The time is now.
More ways to get involved**
Add your name to those across the world calling on President Obama to lead on climate change. http://www.blogactionday.org/en/takeaction
Sign the Tck Tck Tck campaign’s “I am ready” pledge supporting an ambitious, fair and binding climate agreement in Copenhagen this fall:tcktcktck.org/people/i-am-ready
Register for the 350.org International Day of Climate Action October 24: www.350.org
Join the UK Government’s “Act on Copenhagen” effort to promote a global deal on climate change: www.actoncopenhagen.decc.gov.uk/en
Learn and act with The Nature Conservancy’s Planet Change site: change.nature.org
Watch and help promote Current TV’s green-themed video journalism at: current.com/green
Support strong climate legislation in the US by making calls to your Senators with 1Sky: www.1sky.org/call
Put yourself on the Vote Earth map and upload your photos, pictures and weblinks to show the world future you want to see:www.earthhour.org/home
More actions and information available: http://www.blogactionday.org/en/takeaction
** List from The Official Blog of Blog Action Day.
Turn Down, Switch Off, Recycle, Walk, Change
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