It may seem impossible, especially if you've just started exercising, but it does happen. There will come a time when you choose an exercise you feel is extremely easy. You will then exercise for longer than you should and injure yourself. Trust me, it does happen. When I first bought an elliptical machine, I thought it was extremely easy and exercised for a couple hours. The next day, I could barely walk. In this week's blog, we'll discuss how to avoid these injuries and take care of yourself if they do happen.

The number one thing you have to do is pay attention to your body. While you may find you have to push yourself to get going, you should never push your body to the extreme. If your muscles start to ache or twitch, your body may be telling you to call it a day. You may think that since the exercise is so easy, you can keep going. The only problem is that too much exercise can injure your muscles. Another way to avoid injury is to have variety in your workouts. You could do strength training one day and cardio exercise the next. This helps prevent you from straining your muscles.

What happens when you do injure yourself? How can you take care of your strained muscles? First of all, you're going to need rest. Pushing yourself to get more exercise done will only lengthen your recovery time. Instead, spend a couple days taking ibuprofen to reduce the inflammation and alternating hot and cold on your sore muscles. You may also want to soak in a hot bath filled with Epsom salts. If the injury doesn't ease up, you will need to see the doctor.

Remember that exercise is essential for a healthy lifestyle, but there can be too much of a good thing. You need to listen to your body, avoid overworking your muscles, vary your workouts, and take care of injuries if they happen. Slip on those walking shoes but know when it's time to slip them off and call it a day.

Thanksgiving just kicked off the five weeks of absolute holiday craziness. People often get very stressed out very quickly during this time, with regular stress compounded with biting cold weather and the chaos of the holidays. In my experience, there's one quick-fix stress reducer that works better than all the rest: massage. Not only is massage in itself relaxing - it's hard to even think about anything stressful while you're getting one. Unfortunately, in the current economy, luxuries like professional massage have been cut out of most personal budgets.

Believe it or not, you CAN enjoy all the benefits of massage without breaking the bank. If you think that the only way you can enjoy a massage is by paying someone $100 an hour to do it, then think again. If you have a significant other that likes to give or receive massages, you've already got it made. Set a date (or dates) to give each other long, soothing massages. You may want to set them up for different days - you get a massage one weekend, he gets one the next. The reason? You can relax and enjoy your massage, and he can enjoy his, without having to immediately turn around and give one. When it's time for your massage, pick out an aromatic massage oil or lotion, slip on some cozy slippers and a robe, and enjoy!

If you don't have a significant other, or don't think he or she would enjoy the idea, you have plenty of other options. Electric body massagers aren't what they used to be. Today, professional ones like percussion massagers can pound out the stress nearly as well as a masseuse. New businesses are also opening (such as the chain "Massage Envy") that offer professional massages at low rates, which are more affordable. If you don't want to splurge for even an inexpensive massage, you can drop the hint one would make a great Christmas gift. So, enjoy the soothing experience of massage without the heavy price tag and actually enjoy this holiday season!

This week's blog entry isn't meant to criticize the nutritional value of meat. In fact, I feel that lean proteins are essential for a healthy lifestyle. Instead, this week's entry is meant to inspire you to find new ways to increase your vegetable and fiber intake. In this week's blog, we'll discuss the importance of meatless meals and what they can do for your body and wallet.

Meatless meals allow you to pack high levels of nutrition into one meal. Instead of preparing a meal where the vegetables and whole grains play supporting roles, you can prepare a meal where they get the lead role. Just imagine how healthy the meal could be. You could prepare a vegetable stir fry served over a bed of whole wheat pasta or brown rice. You could even have a Southern meal of green beans with new potatoes and cornbread. Of course, you can't forget salads and soups. Meatless meals can be loaded with fiber, protein, vitamins and minerals. All you need to do is choose healthy ingredients.

Now, we must not forget another important factor. Meatless meals can be more affordable. If there's anything we need right now, it's more affordable meals. With the cost of groceries continuously on the rise, meatless meals can help you afford healthier ingredients. By eating one or two meatless meals a week, you'll have more money to spend on lean protein. This ensures that you're able to choose healthier cuts of meat, rather than settling for what's on sale.

If you're a meat lover like I am, you may be intimidated by meat-free meals. You don't have to be though. There are hundreds of meatless meals that satisfy your cravings for meat. For example, bean burritos and Portobello burgers are very satisfying. By no means am I asking you to eat tofu. I'm just asking you to consider recipes that are meat-free.

This week, we're going to discuss a rather big lifestyle change. This is a change that I struggle with each year. In other words, the only time you'll have to think about this lifestyle change is during the winter months. You know what I'm talking about. The weather starts to turn cold, Thanksgiving dinner's on the table and, bam, it's New Year's Day, and you're 10 pounds heavier. What happened? All you remember is being in a carb-induced coma for the past few weeks. Don't worry. It happens to all us at some point. But this year, you're going to work towards making a change. Thanksgiving will no longer be the beginning of a month-long free forall.

Why is this lifestyle change so hard to make? Truthfully, I think it begins with leftovers. You prepare a huge Thanksgiving feast, and then munch on it for a couple days. Instead of consuming a single thousand-calorie meal, you consume several in only two or three days. There are a few ways to avoid this bad beginning. First of all, consider going out for Thanksgiving dinner. If that isn't an option, send leftovers home with relatives. Another option is to prepare homemade TV dinners and freeze them for a later date.

What else contributes to this mighty free for all? One problem lies in holiday parties. They begin in early December and run through New Year's. They're filled with cakes, cookies, cocktails and other high-calorie treats. Thankfully, a healthy meal before heading to a party can help cut the amount of calories you consume.

Last, but not least, stop bringing home so many treats. Yes, the eggnog looks delicious. But wouldn't it be more of a treat if you only consumed it on Christmas? The same goes for butter cookies, homemade candy and hot chocolate. I'm not saying you should give these treats up. What I am saying is moderation is key. Enjoy your favorite foods on the holidays, not throughout the entire month of December.

Now, go watch some holiday movies and enjoy the season.

Fitness gurus and personal trainers encourage us to try circuit training for that super-buff body we've been coveting all year, but when you're not disciplined enough to play boot camp master on every workout, chances are you just stick with your usual gym routine. Maybe this is the season to change things up and jump into some new activities? Heart-pumping winter sports including snowboarding, cross-country skiing and even snowshoeing. These are just a few ways to get out of that fitness rut and slip and slide into mega-calorie-burning mode.

If you're used to watching the ski bunnies from the comfort of your cabin all winter long, commit to at least one cross-country skiing session per week and enjoy a workout in the process. Skiing will get your metabolism revved up in no time, and it is the perfect excuse for taking in some fresh winter air. Just put on that puffy snow jacket or vest, grab some snow goggles and navigate down those slopes for a killer lower-body workout.

When you're anxious to try an extreme sport activity this season, head out on a snowboarding adventure with some boots and gloves that will keep you warm and protected against that harsh winter chill. Snowboarding will give you a chance to put your upper and lower body muscles to the ultimate test; you'll need to balance and maneuver that board across challenging terrain at a high speed, but this heart-pumping activity is sure to turn that calorie burn up a few notches.

No snow in your area this season? You can still change up your winter workout routine with a mountain biking trip or hiking excursion. Give that lower body the ultimate workout by adding weights to your ankles for resistance or loading up a backpack with extra gear. You can count on a super-calorie burning workout after just 20 to 30 minutes of constant movement.

Getting into a fitness rut is easy when your daily workout schedule consists of angst-ridden minutes of running on the treadmill and training for hours using the good old elliptical machine. Unfortunately, your body has probably adapted to the ho-hum routine, and you aren't burning off as many calories as you think during every workout. Jump into a fresh new workout routine to give your metabolism a boost and enjoy the great outdoors this winter.

In previous weeks, we've discussed the importance of exercise. It's time to take the discussion one step further. This week we'll tackle the number one reason why people don't exercise. Or should that be the number one excuse people use for not exercising? What could that be? Might it be that people claim they're too busy to exercise? That's exactly it. In fact, I've used that excuse several times myself. But, as you'll see from this week's entry, no one is too busy for exercise.

A few weeks ago, we spoke about how exercise didn't have to be running or jumping jacks. We also discussed how exercise can be broken down into smaller timeframes. But what you may be surprised to learn is that exercising can take place throughout your day. While completing everyday activities, you can get the exercise you need. This is what I love about exercise.

Over the years, I've learned several ways to incorporate exercise into my busy day. The following are just a few of the many, many ways you too can incorporate exercise into your life.

• Park far away from your destination
• Walk whenever possible
• Take the stairs
• Walk up escalators
• Skip the car wash and do it yourself
• Visit a farm that lets you pick your own produce
• Go shopping at the mall, rather than online

I told you that you had time for exercise. You just need to think about what happens throughout your day and how you can turn those activities into exercise. For example, search the web for exercises that can be done at your desk. While you're speaking with clients, you can be toning your arms and burning calories.

Exercise is possible. Best of all, when you follow these tips, you'll never even know you're exercising. Did I mention this is a great way to spend more time with your family? Walk your kids to school, take your kids shopping or incorporate calorie burning activities into family night.

Plain and simple, exercise doesn't have to involve a gym bag. You can exercise anywhere and at anytime.

As winter approaches and baby boomers plan winter vacations, consider being innovative and bypass the traditional luxury cruise. In fact, why not get edgy and adventurous and consider a *ski vacation*? If you are a beginner, it is never too late to learn and that includes seeing baby boomers on the bunny slopes.

Beginners should know that actual ski equipment such as skis and boots can be rented so the focus should be upon warm clothing. Decide what is most comfortable for you and your body type. The focus should be on ski gear such as après-ski attire, ski pants, jackets, one-piece suits and basics. Baby boomers can take liberties with their après-ski attire and get as fashionable as desired, just insure that the gear is comfortable and conducive for the cold weather.

The basic clothing needed for skiing requires warm outer pants, jackets or one-piece suits that are insulated. Baby boomers who are also beginning skiers may enjoy the comfort of one-piece suits. A popular choice among female skiers is the Salomon Psychic One Piece available in Aqua Tint X. The loose-fitting, pull-on-pant, one-piece suit has a zip front closure and high-neck powder collar for warmth. Other features include an attached hood with faux fur trim, multiple pockets, goggle wipe, belted waistband and more. One of the key features of this garment is the vent system designed for maximum breathability while providing warmth and optimum insulation. The one-piece waterproof suit retails for $604.

The Salomon Conspiracy Piece for men is available in purple and made from climaPRO Storm Plain Wave 3L, which is fully waterproof and offers maximum breathability. The loose-fitting waterproof garment is machine washable and offers a pull-on-pant styling with full zip front closure and storm flap, high-neck powder collar, inner bit with suspenders, multiple pockets, hood attachment, goggle wipe and premiere ventilation system and retails for $604.

Where traditional cruise vacations may be the norm for baby boomers, live on the edge this year, ditch the cruise, get suited up, booted up and head for the bunny slopes.

If you always seem to be stressed out, the fall and winter probably don't make it any easier. There's less greenery, fewer flowers and the icy temps make lounging around outside or taking a walk downright uncomfortable. Due to all of these things, some people actually find that they suffer from weather-related depression. Fortunately, there are several ways to bring a touch of Mother Nature's best into your home, and it will help you to relax.

Buy Fresh Flowers Once a Week
They don't have to be roses, and they don't have to be expensive. Stop by your local grocery or flower shop and pick up a cute little bouquet made up of wildflowers or other common blooms. Be sure to follow the directions when putting them into a vase and add the plant food. Place them in an area of the house you spend time in, such as the living room or dining room. It'll brighten up your home and your mood.

Change Your Bulbs
Is your indoor lighting a little harsh? You might be surprised to know you can get light bulbs that actually simulate natural outdoor lighting! This can help soften the blow of losing so much sunlight; and again, it will probably make you feel better.

Keep Eating Fresh Fruits & Veggies
Even if you don't grow them yourself, you probably eat more fresh fruits and vegetables when it's warm out. When the cold weather hits, that seems to stop. During colder months, people eat fewer fresh foods and more canned or frozen foods. To stay feeling fresh, try eating fresh. Eat fresh or steamed fruits and veggies at least once a day. It's good for you, and it's one less change from the warm days of summer.

By making a few easy and inexpensive changes, you can help ease your stress by beating the winter blues. With great lighting and fresh surroundings, you might even forget it is cold - until you step outside!

Whether you're trying to lose weight or simply lead a healthier lifestyle, a food diary is essential. Not only does a food diary allow you to keep track of foods eaten throughout the day, but you can also record any weaknesses and cravings you notice. In other words, a food diary makes you more conscious of what's going into your body. In this week's blog, you'll learn the importance of a food diary and what should be included in your daily entries.

I tried off and on for several years to keep a food diary. It wasn't until this year that I finally stuck with the commitment. When I started, I would simply write down what I ate, how many calories were in each food, and I would total up that day's calories. A food diary can be much more than that though. If you need to increase your calcium or fiber intake, you can keep totals of that as well. My current food diary includes the following:

A bi-monthly weigh-in
Foods eaten
Calories, along with a total
Amount of water drank
Any cravings I experience, along with the time that they occur
A daily summary of the good things I did and what I need to work on

This food diary was just what I needed to make me more aware of my eating habits. But it also made me more aware of my trouble areas. For example, I noticed that I crave sweets late in the afternoon. Still, I feel that best part of the food diary is making note of the good things you do. Having a list of accomplishments makes you want to keep doing the right things for your body.

If you're trying to lose weight, I highly suggest keeping a food diary. You will quickly notice how some foods take up a large amount of your daily calories. When you become conscious of this, you will choose foods that allow you to eat more and stretch your calories further.

What are you waiting for? Grab a pen and start a food diary.

When the forecast calls for snowstorms and subzero temperatures, heading outdoors on your usual morning run or biking excursion might earn itself a rain check status. Still, keeping in shape during the winter months is easier when you schedule yourself a few indoor sporting activities. You don't have to be an athletic superstar to take on an indoor roller skating challenge or show off your skills on the indoor soccer field. Just grab your gear and head off to a fun, heart-pumping activity that will get you that fitness fix!

Kick off your athletic shoes and strap on a pair of roller skates for a lower body workout like no other. Just track down a roller skating rink in your area for a fun, but challenging, fitness activity that will get your fitness routine into high gear. Be sure to get fitted for the right size so you're slipping and sliding on that rink for the right reasons.

If you're a soccer aficionado, head to the indoor field for a calorie-burning game that might just keep you in great shape this season. A pair of indoor soccer shoes will get you on track to soccer stardom; just look for a pair with extra traction and a flexible sole for extra comfort.

Missing those outdoor tennis games? Turn yourself into a racquetball enthusiast this season and get a terrific total body workout in the process. This fast-paced sport requires a lightweight pair of athletic shoes so you can maneuver around and play the court like a pro. Look for hard-court shoes with extra lining and cushioning for extra comfort.

When the day calls for a game of indoor volleyball, get yourself in gear with some supportive court shoes. A pair of lightweight shoes made with a molded toe and mesh inserts will give the extra support and comfort you need to stay on your toes for that fast-paced game.

From the roller skating rink to the indoor soccer field, you have few excuses to skip the fitness routine this winter. Grab your gear and take on that next fitness challenge with any of these indoor sports this season!

Baby boomers are looking for ways to enjoy life and retirement, but in the process they also want to stay fit while enjoying the deserved down time. Yoga is one of the most popular ways to get fit. Yoga offers the benefits of becoming more flexible and toned, lowering blood pressure and reducing stress. One of the important aspects of yoga is comfort. To get into the yoga mode and mood you'll need to get geared up for yoga fitness.

The basic concept to yoga clothing is comfort and flexibility. Baby boomers don't want to wear something so loose the yoga instructor cannot see their form, but you also do not want to wear something tight. Buying clothing geared for yoga is the best bet, simply because the design is created specifically for yoga.

Clothing designed for yoga fitness should offer stretch, breathability, comfort and durability. There are a number of brands of yoga clothing; however, the key is in finding one that works for your specific needs.

Basic yoga pants and a yoga top are needed to comfortably begin yoga class. Many practitioners of yoga prefer the pants that hit right below the knee such as the Unity Yoga Capri by Statik Mountain Co. Available in black and made from 88 percent nylon and 12 percent spandex, the yoga pants have a lined crotch gusset, a low rise waist, flat side seams and are designed to dry quickly. The Unity Yoga Capri retails for approximately $61.

Basic yoga tops are usually tanks, tees, spaghetti tops or even cross-trainer tops with support, which are ideal for yoga. It goes back to the fabric being breathable and the top being comfortable. If well endowed at the top or having upper support is preferable, a great choice of yoga tops is the Moving Comfort Apparel Cross-trainer Support Tank. Available in lime, hibiscus or cocoa, the tank is made from 87 percent Coolmax polyester and 13 percent spandex. The Cross-trainer Support Tank retails for $46 and is ideal gear for yoga.

Many people are under the misconception that a healthier lifestyle means no snacks. This couldn't be further from the truth. In fact, snacks help prevent you from overeating during mealtime. Snacks also keep your body burning calories all day long. The problem with snacks is that many people make poor choices. Obviously, candy bars and other sugary candies should be avoided or at least consumed in moderation. The key is to stock your pantry for healthy snacking. In this week's blog we'll discuss the best choices for healthy snacks.

One of the biggest problems I faced when stocking my pantry with healthy snacks was still having bad snacks on hand. I grew up being taught not to waste food, so it was hard to get on the right track. There are ways around this. You can give away unopened snacks. You can also take the snacks and leave them in the break room at work. If possible, you can even freeze the snacks and enjoy them in moderation. Just get the snacks out of your pantry so that you focus on healthier options.

When choosing healthy snacks, you want to choose foods that offer nutritional value. In other words, you want to avoid snacks that contain mostly empty calories. The following is a list of snacks you may want to consider:

Fruits
Nuts
Whole grain cereals
Whole grain bread
Natural peanut butter
Light, microwavable popcorn
Low-sodium soup (avoid condensed soups)
Dried cranberries
Apple chips

These are just a few options. There are several healthy snacks to choose from. If you love sweets, like I do, you may also want to add fat-free pudding cups and 100-calorie snack packs. These snacks satisfy your sweet tooth without being full of calories. Just make sure you also incorporate healthier snacks into your daily diet.

Don't forget that many of these snacks can be tossed into your bag before heading out the door. This means that you have no excuse for choosing unhealthy snacks at work.

How much fruit are you eating each day? Are you eating the recommended servings required for your body size? Unfortunately, many people aren't. This really isn't a surprise, especially when you consider the cost of fresh fruit. Still, you know how important it is to add fruit to your diet. In this week's blog, we'll discuss fruit and some of the challenges that come with this healthy lifestyle change.

One of the biggest challenges I've faced with adding more fruit to my diet is the cost. With the rising cost of fuel, the cost of fresh produce has also increased. It is now much more expensive to transfer fruit across the country. How can you overcome these high costs? First of all, buy seasonal fruits. If the fruit is in season, grocers don't have to get the fruit from other areas. Second, buy locally. Instead of turning to the grocery store, go to the farmer's market. Third, look for sales. Buying what's on sale each week offers variety. It also encourages you to try new things. Last, but not least, try growing your own fruit. You can grow fruit in pots and even hanging baskets. Best of all, you'll have excess fruit that can be frozen or canned for later use.

The second challenge I faced was boredom. Fruit can get boring after a while. Depending on the number of servings you're supposed to eat each day, you may find it hard to keep those servings interesting. One of the easiest ways to add fruit to your diet is smoothies and 100-percent fruit juices. Both of these options can be changed to create new flavors. Another option is to add something healthy to your fruit. For example, coat apple slices in peanut butter and sprinkle on healthy granola. Last, but not least, get creative. Add fruit to your main course. For example, add a fruit salsa to the top of your grilled chicken.

Adding fruit to your diet doesn't have to be difficult. Get started tomorrow by adding fresh fruit to your lunch bag.

Baby boomers who have worn improperly fit shoes or who have had careers for the past twenty years standing on their feet for hours may have arthritic feet. Baby boomers can take steps to ease the pain associated with arthritic feet by wearing the proper shoes.

What exactly should one look for when purchasing the proper shoes for arthritic feet? Shoes should have a wide-toe box and a comfortable heel. It is also important to replace shoes on a regular basis so that they serve the wearer well. Main considerations when purchasing proper shoes for arthritic feet include finding comfortable shoes that fit properly and do not cause swelling or inflammation. That being said, fit, quality and comfort are paramount.

There are a number of brands of proper shoes for arthritic feet designed for men and women that are attractive, comfortable and affordable including brands such as; Mephisto, Drew, Brooks and P.W. Minor.

With a reputation for making the perfect shoe, Mephisto is one of the top brands that offer proper shoes for arthritic feet. Some of the styles that are ideal for arthritic feet include the Mephisto Leda for Ladies, which is a lightweight sport shoe with a leather upper and durable outsole, which provides lightweight support. One of the top features of the Mephisto Leda is an anatomically designed, removable air-jet footbed created to absorb shock and promote air circulation. The retail price for the Mephisto Leda is $309.

An excellent choice for a proper shoe for arthritic feet is from Drew, one of the leaders in therapeutic comfort footwear. A great style for men is the Drew Albany Clog in Brown Leather. Recommended as a great, all day walking shoe and designed for comfort and flexibility. Its top features include round toes, full leather upper and linings, two removable insoles for a customized fit, a firm heel counter and padded collar to reduce foot slipping. Priced at $110, this is a great shoe for a life of comfort.

Sources:
www.medicinenet.com

It's a fact. When people live hectic, stressful lives they tend to take better care of inanimate objects than they do themselves! Take cars, for example. Everyone knows that basic routine maintenance can keep things running smoothly and prevent major breakdowns later on. We get oil changes and tune-ups for our cars. The same basic principles apply to your body, the most important asset you have! Without a healthy body, you can't do the things you need to do, and you're certainly not prepared to handle stressful situations. Taking care of yourself with some routine "basic maintenance" can keep your body running smoothly and give you a solid foundation for dealing with stress.

Body Basic Maintenance #1: Get Enough Sleep
This one is important. Even if you can't get a full eight hours, make a commitment to yourself to get as much as you can. If you have trouble sleeping, try relaxing with a relaxing bath or good book.

Body Basic Maintenance #2: Eat (And Eat Reasonably)
Sometimes, it's not a matter of eating well - it's a matter of remembering to eat at all! Grabbing breakfast in the morning can help energize you all day. And when you do eat, make sure that what you're putting into your body will help it run smoothly.

Body Basic Maintenance #3: Get Moving
If a car is left in the garage for several years, it may or may not run when someone tries to start it up. The same is true for exercising your body. Try to get a little bit of exercise every day, even if it's only walking the dog. It will help you feel better both physically and emotionally.

Body Basic Maintenance #4: Take A Daily Vitamin
If you ate a perfectly balanced diet every day, then you probably wouldn't need a daily vitamin supplement. A daily vitamin supplement can help strengthen all of your defenses, particularly your immune system, and make up for the nutrients your day-to-day diet lacks.

Body Basic Maintenance #5: Stay Hydrated
Many people don't drink enough liquids. Adequate hydration can help all of your body's systems run more smoothly. Think of it like an oil change for your body. Find a healthy drink you like, such as tea or ice water, and keep it on hand at all times for maximum hydration.