5 Ways to Move Your Butt This Fall
5 Ways to Move Your Butt This Fall

Let's face it, there are a lot of people who simply don't like to exercise. It is looked upon as work...plain and simple. But what if we made it fun? Here's a list that burns calories, and gets those bones moving again.

1. Take a long walk along a beach. There are fewer people to share the beach and the temperatures are great at this time of year. If you clip on your pedometer, you could add these steps to your daily count.

2. Take your camera and go for a hike. Look for the unusual. You might find a spot that looks like something straight out of Lord of the Rings. Do you remember the Shire where Frodo could be out there in your neck of the woods.

3. Buy a badminton set and use it. An afternoon in the sun...doesn't get much better than this.

4. Find a mini-golf course and have fun. If you like the real thing...there is always that option too. Just think of all the waist-whittling that will be going on.

5. Go out and meet the neighbors. When was the last time you had a conversation with those people who live next door or down the street? A short walk will do amazing things for your mind and body.

*All of the above are super easy ways to get you moving. In fact, you probably will forget that you are exercising at all!

The Dangers of Drinking Too Much Water

The symptoms of hyponatremic encephalopathy are similar to those of dehydration, including nausea, vomiting, and confusion. Therefore, people with symptoms may think that they need to drink still more, but further water consumption can lead to seizures, delirium, coma, and death. The origin of "eight cups a day" may be a misinterpretation of statements in physiology textbooks about total bodily fluid requirements being eight cups per day. This "fluid" however, can come from food, drink, and metabolism byproducts, not necessarily from drinking eight cups of water.

The eight cups dictum typically leaves foods out of the equation and focuses on drinking actual cups of water. Foods contribute a substantial amount of water to the diet, as 90% of the weight of some fruits and vegetables is accounted for by water. Water is found in some surprising places. Yogurt, salmon, eggs, and potatoes are about 75% water, and four ounces of broiled salmon provides about one-half cup of water. What does all this information mean for ordinary people? Do not stop drinking water. Our bodies do need it, especially in the hot summer months when we perspire more. But if you find that eight cups of water sends you to the bathroom frequently, by all means, drink less. According to the ACSH, there is no need to have a universal requirement, since everybody has different water needs. We don't have a universal calorie requirement and the same should hold true for water. To determine the amount of water in various food types, log on to the USDA site designed specifically to provide that information.

Eat Less Tricks

And they don't hurt at all.
The trick to eating less is to make yourself think that you haven't changed a thing. All of these tricks can work for you, just give it a try. It can't hurt.

Use a smaller plate
Most houses have a collection of more than one set of dishes and usually, they all vary in size. So, when you have a family dinner and the table doesn't have to look perfect, set the table giving yourself the smallest plate you own. It holds a lot less food but gives the appearance of normal servings.

Drink a bottle of water before you eat
Carry a bottle around with you all day. If this isn't a habit you have acquired, fill a bottle about an hour before dinner, and sip away. You will eat less because you feel full. It's that simple.

Raw or Cooked
Fill your plate with lots of veggies, cooked or raw. Not only are they good for you, but they will also fill you up. Sorry, stay away from the sauces, gravies, butter, or sour cream. That totally defeats the purpose.

Quick Tip
Just a rule of thumb, if it's healthy, eat lots, if it's not, eat just a tiny bit if you must at all.

At The Restaurant
While it can be very tempting, ask that the breadbasket be removed from the table. You don't want to know how many calories are in one slice slathered with butter.

A Work Sheet That Works
Keep a worksheet on your fridge and use it to write down every item you eat during the day. Most of us have no idea how much we are consuming. We often take a bite here and there without even noticing.


What to Look for When Choosing a Health Club

If you look for health clubs in your neighborhood, you realize there are more choices than ever before.  There are a few points to consider when choosing the right health club for you.


Location! Location! 

What is the point of signing up at a gym if you are going to lose interest and motivation because of driving too far?  Your gym should be located near your home or office.


If you have a specific program in mind, you should check whether the program is offered at the facility.  But don’t exclude fitness centers because of facilities you think you may need in the future.  For example, if you have never played racquetball, it is not wise to make a decision based on racquetball court availability.



Is the place open when you are off work?  Do they have on-site child care facilities?  It may be a deciding factor for some while others do not care. 


Do you know anyone who goes to the health club?  If you can choose a place where your friends already go, then it will help you keep up the commitment. Remember, safety and motivation in numbers!


Signing up for the gym means a commitment to specific membership terms.  As a result, decide how long you can commit to it before purchasing a membership.  You also need to understand your membership agreement and contract in case you move out of the area or back out from your commitment. 


Now let’s get physical!


Have You Achieved Whole Body Fitness?

Personal trainer and consultant, Greg Francisco tells that whole-body fitness means balance. The key is having the Big 3 in place: a cardiovascular program, a lifetime eating plan that is sensible and maintainable, and strength training for strong muscles and healthy bones. Try to think of exercise programs, as lifetime programs. Having a set timeline can be counterintuitive to achieving lifelong health and fitness. Find something you like to do that is built on solid principles and stick with it. A little consistency goes a long way to maintaining a fit body. And don't be afraid to add variety to your program.

Is Target Heart Rate Important?
Target Heart rate is based on age, weight, and level of fitness. All these factors are taken into account to come up with a number that you are advised to train within to maximize aerobic activity and workout safely without injury. The latest method of teaching you where your heart rate should be is Heart Zone Training. This is based on zones. For more information visit

How To Stay Motivated
One of the main ways to stay fit is to be consistent. Even a little exercise each day can have an amazing impact on your overall health. Avoid extremes. Crash diets, exercise fads, and fancy gadgets that promise amazing abs are fleeting. Find a workout buddy to help stay motivated. If you haven't exercised in a while or have any medical issues, get a good physical first. Set goals by breaking them down into smaller goals. Get a journal and start tracking. Start with some light walking and stretching and build on that.

Healthwise Personal Fitness and Consulting
PO Box 5152
Walnut Creek, CA. 94596