If you’re a walking enthusiast – the type that’s hitting the next trail on the weekends or heading out for a walk at sunrise each day – make sure your feet are ready for the challenge with these foot care tips.

Walking is a great way to stay in shape and keep you healthy, but it does put some pressure on your feet. If you’re a walking enthusiast, the type that’s hitting the next trail on the weekends or heading out for a walk at sunrise each day, make sure your feet are ready for the challenge! From soaking your feet in a foot bath to wearing the right footwear , here are some simple ways to keep feet happy on your daily or weekly treks:

1. Buy cushioned insoles. No matter how comfortable those walking shoes may be, long-distance walks may require some extra support. Buy a pair of cushioned insoles made with gel-like materials that provide support for you instep and balls of your feet. Just make sure you purchase a pair that are thick but still give your feet plenty of room to breathe, and take them out of the shoes when not in use.

2. Skip the heels. Walking long distances can put stress on your knees, ankles and calves. Adding pressure to the arch can make it difficult to maintain a healthy stride and puts excess pressure on the balls of your feet. Pick a pair of walking shoes that are flat; platform styles with a 1 to 2-inch heel can still support you as long as they’re made with thicker soles.

3. Give your feet a bath! A long walk or trek across challenging trails can put extra stress on your feet and ankles, so a soothing, relaxing foot bath can help melt the stress away and keep your feet in great shape. Try a foot soak or indulge in a spa foot bath that helps soothe tired and aching feet within minutes.

4. Moisturize before and after. Keep feet healthy and flexible with a moisturizing foot cream or body butter. Moisturizing your feet regularly helps keep them supple and pliable, reducing the risk of injury during stressful activities.

5. Take care of blisters. Blisters on your feet will only get worse without proper care and cleaning; make sure your feet are wrapped in bandages when needed so you can protect blisters from getting worse during your walk.

If one of your target areas of exercise is your chest, you are likely looking to add both muscle mass and definition to your pectoral muscles. Whether you’re a professional body builder or simply an active human being, your chest muscles accentuate your upper body strength and provide flexion to your movements.

Great chest exercises engage both chest muscles – the major and minor pectoralis – by creating tension. Most will use machines either at the gym or in your home, though you can also improvise and use household items to bolster your workouts. It is usually a good idea to purchase a quality set of dumbbells if you are interested in working out your pecs.

Inclined Flies

One of the most basic chest exercises that you can start with is the inclined flies, which can be performed either on an inclined workout bench or on an inclined chair. Lie down with your back flat against the incline and your legs either straight out in front of you or planted on the ground at your sides. Put one dumbbell in each hand, and ask a spotter to stand at your head.

Lift your arms up above your head with the dumbbells in hand, but do not lock your elbows. Then slowly but steadily move your arms apart until your upper arms are parallel with the ceiling, keeping your palms turned toward one another. You should feel the burn in both your chest and your arms, and your elbows should be bent at an almost 90-degree angle. Then, slowly bring your arms back above your head to complete themovement.

Push-Ups

There are some chest exercises that you can fit in anywhere during the day without the need for complex machinery. Push-ups are a tried-and-true favorite that can strengthen the pecs faster than anything else, as long as you’re doing them correctly. Once you’ve gotten to the point where regular push-ups don’t cause you any strain, you can do them with your feet on a bench for declined push-ups to make them more difficult.

For these chest exercises, place your hands directly underneath your shoulders, and make sure your back is straight through the entire movement. Raise yourself up until your elbows are nearly locked, then lower yourself until your nose almost touches the floor, then back up again. You can hold for a two-count on the downside of the push-up if it makes it more challenging.

You can also liven up the traditional push-up with an exercise ball, which lifts your legs higher than a standard workbench to work your lower pectoral muscles. This type of chest exercise will help provide the definition you’re seeking, and will ensure a well-rounded workout.

Chest exercises are often forgotten in a standard workout regimen, so make sure you devote ten or fifteen minutes to this every time you hit the gym. Within just a few weeks, you should start to notice a difference.

Keeping up with your fitness agenda can take second place when looming deadlines, endless meetings and a never ending to-do list fill up the calendar. Make sure you steer clear of these five fat traps and keep your fitness resolution with ease!

Keeping up with your fitness agenda can take second place when looming deadlines, endless meetings and a never ending to-do list fill up the calendar. While some of us can sneak in some gym time during lunch hour or after work, it’s the eight hours <em>at </em>work that usually sabotage most of our efforts to stay in shape and ward off excess pounds.

When you’ve got a busy schedule to manage, steer clear of these five fat traps so you can stick with your fitness goals with ease:

Fat Trap #1: Free Donuts and Bagels at the Morning Meeting

Starting the day with a sugar laden donut or high-carb bagel may help you wake up, but it could be the ultimate saboteur to your diet plan. Eating too much sugar at once can get you on the high end of a sugar high-low cycle, leaving you to crash a few hours later.

Solution: Skip the freebies at the office and eat a healthy breakfast before leaving home. Try oatmeal with fruit or an egg white omelet to supercharge your day.

Fat Trap #2: Staying Stuck Behind the Desk for Eight Hours Straight

No matter how big that pile of work may be, you don’t have to stay glued to the computer screen or shuffling papers behind a desk for hours on end. Sitting in one place for extended periods of time burns very few calories per hour, and can leave you feeling tired and stressed.

Solution:Take frequent breaks to walk around, run an errand or just visit a few people in other departments. Increasing your heart rate even slightly can help keep your mind fresh and keep those calories burning at a steady rate.

Fat Trap #3: Lunch Meetings

‘Let’s do lunch!’ may be the mantra at your office, but it’s easy to overeat on unhealthy foods when you’re heading off to restaurants, or worse – fast food places.

Solution: Pack a lunch the night before so you always have a healthy choice at hand. Avoid eating out more than once or twice per week so you can extend some control on what you eat during your mid-day meal.

Fat Trap #4: The Candy Jar

It’s only natural to reach for the sugar during the mid-afternoon slump, but the combination of sugar, chocolate and fat can do more harm than good – no matter how great you feel right after your treat. Calories from ‘just a few’ miniature candy bars or hard candies can quickly add up and put a damper on your healthy eating plans.<br><em>

Solution: Steer clear of the candy jar and don’t keep one within easy reach. Try a healthier afternoon pick-me-up such as an apple, healthy protein such as string cheese or yogurt, or even a handful of nuts for a satisfying treat.

Fat Trap #5: Snacking when Stressed

When the pressure’s on and you need a boost of energy, it’s easy to head to the snack machine for some instant fuel. Only trouble is, that vending machine is probably full of sugary treats and fattening salty snacks that will only tide you over for an hour or two.

Solution: Anticipate a snack attack and pack accordingly; pick up fresh fruit salad, vegetables, granola bars, low fat popcorn or even miniature boxes of cereal to snack on when stress levels run high. The ‘crunch’ factor alone can help reduce stress and satisfy those cravings.

When you’re stuck behind a desk all day, it’s easy to fall into dozens of fat traps that can leave you with extra weight in a few short months. Stay a step ahead of the weight gain trends at the office by avoiding these common fat traps.

When warm weather arrives, nothing beats the refreshing taste of a salad.

When warm weather arrives, nothing beats the refreshing taste of a salad. Salads are quick and extremely healthy. Best of all, they’re the type of meal that requires little to no cooking . In just a few minutes, you can prepare a meal that your family will love.

Obviously, the most popular salad choice is a lettuce based salad. Just because this choice is so obvious doesn’t mean that the taste has to be boring. There are several ways to spice up a classic salad. With just a few unexpected ingredients, you can turn a classic meal into something new.

*A Vision of Fall Salad*
Serves 4

During the warm summer months, it’s nice to sit back and think about the weather of fall. What better way to that than to create a salad that includes classic fall flavors?

• 8 cups of romaine lettuce, chopped
• 2 cups of green apples, thinly sliced
• 1 cup of roasted turkey breast, cubed
• 1 cup of dried cranberries
• 1 cup of cinnamon sugar pecans, coarsely chopped

• 8 tablespoons of orange vinaigrette

1. Layer the romaine lettuce, sliced apples, turkey breast, cranberries, and pecans on four plates.

2. Measure the salad dressing into small cups and place on the side of the salad.

3. Serve with whole wheat rolls.

Tip: You can roast a boneless turkey breast the night before, you can use leftover turkey, or you can even visit the deli and have them cut thick pieces of turkey luncheon meat.

While lettuce based salads may be the most popular choice, they aren’t the only choice available. Many people enjoy pasta salad as a side dish, but why not make it into the main course? You can even prepare this meal the night before so that it’s ready when you get home the next day.

*Chicken with a Bowtie Salad*
Serves 4

Your children will love this recipe simply because it has a fun name. You’ll love this salad because it’s a great way to sneak vegetables into their diet.

• 4 cups of dry whole wheat bowtie pasta
• 12 ounces of refrigerated southwestern chicken strips
• 2 cups of grape tomatoes
• 1 cup of yellow bell pepper, chopped fine
• 1 cup green onions, sliced

• 1 cup of low-fat ranch dressing

1. Prepare the bowtie pasta according to the package directions and let cool.

2. In a large bowl, combine the bowtie pasta with the rest of the ingredients.

3. Refrigerate for at least two hour

4. Serve with cornbread muffins or garlic bread.

When preparing a salad for supper, why not round out the meal with quick and healthy fruit salad?

Creamy Berry Salad
Serves 4

Your kids won’t mind having fruit for dessert when you doll it up a bit.

• 1 cup of strawberries, sliced
• 1 cup of blackberries
• 1 cup of raspberries
• 1 cup of blueberries

• 2 cup of fat-free vanilla yogurt and honey, to taste.

1. Combine the berries and place in four bowls.
2. Drizzle with yogurt and honey.

Happy warm weather eating!

If you have any recipes ideas, improvements, suggestions, please comment below and let us know! Let us in on some of your secret recipes!

Have you ever experienced chronic back pain? Even if you haven’t, back exercises can make the rest of your exercise program run more smoothly, and will set the stage for a healthier you.

Have you ever experienced chronic back pain? Do you need to sit down after loading a sinkful of dishes into the dishwater? The spine and the muscles surrounding it are far more vulnerable than most of us would care to admit, and much of the back pain experienced by adults is due to a lack of proper muscular development.

Aimed exercise is usually targeted at areas of the body that make us feel unattractive. The buttocks, thighs, abs and calves receive most of the workout because they can balloon up and trim down from one season to the next. However, if you want to make exercising easier and more productive, you’ll target your back muscles as well.

From Top to Bottom

When you decide to use aimed exercise to target your back, it’s easy to focus on the area that causes you the most discomfort. For example, if you are always experiencing pain in your lower back, you’ll probably seek exercises that target the lower back. However, the back muscles all work together, and discomfort in one area can actually be indicative of a weakness in another area.

The best way to shape this type of exercise plan is to find exercises that will benefit as many of the back muscles as possible, which usually means a wide variety of simple exercises. Furthermore, these exercises are most beneficial when observed on a daily basis, and in as little time as possible. Just carve out a fifteen-minute niche in your day, and dedicate that time to back exercises.

Simple Lower Back Stretch

To exercise your back, start by stretching the lower quadrant of your spine in preparation for more difficult movements. Lie on your back with your knees bent and your feet planted on the floor about hip-width apart.

Slowly lift your right knee and pull it to your chest, lacing your fingers around the knee and holding for 10-15 seconds. Then release slowly back to the floor and repeat with the left leg. As you grow more comfortable with this exercise, lift both knees at the same time. Additionally, you can lower both knees to one side or the other, rotating the muscles in your back for further stretch

Arch Exercise

Continuing with the lower back, lie down flat on the floor like in the previous exercise, with your knees bent and your feet planted squarely on the floor. Lift your pelvis toward the ceiling, tightening your lower back muscles and without using your feet to push your body upward. Your buttocks should not come off the floor, but it will create an arch in your middle back. Hold for 10 seconds.

Next, lower your pelvis back to its natural position, then stretch the other way, pushing your lower back toward the floor as tightly as it will go. Hold again for 10 seconds. This back exercise increases flexibility and will, as an added bonus, work your abdominals.

The Bridge

Remaining in the same position on the floor, we’re going to try a yoga position next. This time, rather than arching your back away from the floor, you’re going to lift your lower back and buttocks until your body creates an inclined “ramp” from shoulders to knees. Essentially, this back exercise will stretch out the entire back, while providing some strength training at the same time.

This exercise should be held longer than the previous two, usually for three or four deep and relaxing breaths. When you release yourself from the position, do so slowly-never flop back onto the floor. For this to work properly, keep your arms slightly spread and flat on the floor during the entire exercise.

Moving Forward

The three exercises above are simple and are meant to help introduce you to the world of back exercises, which can increase in complexity. The goal, however, is not to develop rock-hard back muscles, but to provide your body with the flexibility it needs to accurately perform other forms of exercise. Once your back is strong and dependable, you’ll find your entire exercise program runs more smoothly.

Low-impact exercise ideas and benefits.

Despite what you may think or may have been taught in physical education class, low-impact exercises can definitely help you get in shape and become much healthier.

Low-impact are not just for people with physical limitations. They can be great for anyone: if you are just starting an exercise routine or you just want a couple of workout days that are less stressful on your body, low-impact exercises may be for you. Low-impact exercises are a lot easier on your joints and less stressful on your body overall. Unlike running, low-impact exercises won’t jar your body and put strain on your joints and muscle groups. There are quite a few low-impact exercises that you can do. Add a variety of different low-impact exercises to mix up your fitness routine.

Water aerobics is an excellent choice for a low-impact exercise. Doing aerobics submerged in water lets you work your entire body – without the strain of pounding the ground. The water acts as a resistance but not so much that it strains your body. You can definitely get a full-body workout doing water aerobics. Plus, it’s fun to play around in the water like you are a kid again. Most gyms that have swimming pools offer some kind of water aerobics class.

Swimming is another great low-impact exercise that is easy on your joints and will work your entire body. You will work your arms, your legs and your core while swimming. Swimming also raises your heart rate and puts you into calorie-burning mode. Most gyms with swimming pools offer times when you can free swim laps in the pool. If you do not know how to properly swim, classes are also available at recreation centers and local gyms.

Yoga is a very popular low-impact exercise. Yoga focuses on your breathing, posture and flexibility. Many people consider yoga to be a spiritual mind and body experience. In yoga there are no swift movements or jumping up and down. It mostly involves different poses and holding those poses to strengthen and lengthen your muscles. Power yoga will get your heart rate up the most, as this form of yoga moves quickly from one pose to another.

Stationary bikes are a great option for low-impact exercise. You can purchase one for your own personal use or any gym or recreation center in your town will have stationary bikes. Stationary bikes do not put pressure on your knees like running does. They are very simple to use – all you have to do is pedal! Most stationary bikes have some sort of pre-set programs that you can do or you could just time your bicycling to see how long you can go for. Many bikes even have monitors that will track how far you have gone, how many calories you have burned and your average speed per mile. Some gyms even offer low-impact cycling classes that you can take. If you get bored easily this may be for you, as the instructor of the class will keep you energized and keep you going longer.

If the daily agenda is full of meetings, appointments and an ever-growing to-do list, there’s usually little time to squeeze in a fitness routine. Being stuck at a desk all day can make you a super-productive employee, but isn’t exactly helping you stay in shape. When those extra pounds start creeping around your midsection, it’s time to take charge and help that six-pack make its debut!

Here are some healthy – and effective – ways to start trimming down, toning up, and working on that perfect figure while making your living

1. Think baby steps-Adding small increments of exercise throughout the day is a great way to keep that metabolism running high gear. Skip the elevator and speed-climb up the stairs for a quick lower body workout, make a few rounds around the parking lot during your lunch break, and run errands during a break without the car. Short bursts of activity can give you that much needed energy boost during an afternoon slump, and these can quickly add up to a full-fledged ‘workout.’

2. Bring a lunch-Eating out can wreak havoc on your healthy eating plans, and even the most diet-friendly platter may be laden with extra calories, processed foods and salt. Pack a lunch each day so you can stock up on fresh fruit and veggies, lean meats and whole grains for your afternoon meal.

3. Do some chair exercises-Sneak some light dumbbells into your office drawer so you can squeeze in some bicep curls while talking on the phone, or do some abdominal crunches while sitting in your chair. Making sure you’re working with good posture also helps; keep shoulders back, feet flat on the floor and breathe deeply to burn a few extra calories throughout the day.

4. Make up your own office circuit training routine. Got a minute? Do a few push-ups against your wall or with your desk to give your biceps and abdominals a workout (close the door if you have to). Calf raises, leg stretches and even a yoga pose or two can help you get centered and provide a boost of energy -sans the coffee.

5. Load up on water- When you’re not drinking at least 8 – 12 glasses of water per day, dehydration can leave you feeling tired, lethargic and shift your metabolism into low gear. Keep a water bottle on your desk and fill it up throughout the day to meet your daily requirement. Water can also flush away toxins, making it easier to lose weight and stay in great shape.

6. Organize a fitness group-Staying motivated to workout during your lunch break, or after work, may be easier with some group support. Get together with some fitness-focused coworkers so you can all take a step towards your fitness goals.

Staying fit in the workplace can be a challenge, but adding activities and exercises into your daily calendar can help you achieve your fitness goals with ease. Get started on your workplace shape-up with any of these six strategies and work your way to wellness in no time!

Everyone has a body part that they would like to change given the chance. Whether you hate your thighs or your stomach or your love handles, there are ways to target your exercise regimen to firm up those areas you’d rather not show to the public just yet.

Everyone has a body part that they would like to change given the chance. Whether you hate your thighs or your stomach or your love handles, there are ways to target your exercise regimen to firm up those areas you’d rather not show to the public just yet, as long as you have the willpower to sustain a regular workout. Although you shouldn’t neglect full-body exercise such as cardio, you can incorporate certain aimed exercises.

Abdominals

This area is perhaps the most frequently targeted as aimed exercise, and is also one of the most commonly neglected. Doing crunches once or twice a day is usually sufficient to keep this area in check, but it’s important to exercise the right way if you want to see results.

Some people use equipment such as exercise balls and ab rollers to perfect their techniques, but according to Elizabeth Quinn , nothing beats the Bicycle Crunch. Simply lie on your back with your hands beside your head, and alternately bring your elbowsto the opposite knee. This type of aimed exercise targets all abdominal muscles, and will even start to chip away at those love handles.

Thighs

Women are probably the gender most often concerned about their thighs, and thankfully there are aimed exercises that can help slim them down and tone them up. Of course, most women don’t want bulging thigh muscles that make it difficult to fit into their jeans, so the trick is to exercise without adding bulky muscles.

One of the most popular exercises for this area is the Sumo Squat, which is easy enough to do for beginners but can be made more difficult for advanced workout enthusiasts. Stand with your legs slightly spread, toes forward, and place your hands in prayer position in front of your chest. Then squat down as far as you can without allowing your knees to venture in front of your toes, hold for three seconds, and straighten back up. To increase the burn, you can hold a dumbbell between your hands rather than squeezing your palms together.

Butt

If you don’t like your view from the rear, it might be time to shape up that but. Aimed exercise for the buttocks can provide shape and toning, but again you don’t want to build bulky muscle. For this reason, your exercise regimen should include strength training movements that are intended to tone down rather than bulk up.

A Kneeling Leg Press, for example, is perfect for the buttocks, and will also help to shape your outer thighs and even your abdominals. Start by kneeling on the ground with the heels of your hands directly underneath your shoulder blades and the fronts of your knees under your hips. Flex your left foot, keeping your eyes directly between your hands, and slowly lift your leg in the air until your knee is level with your hips. Hold, then slowly lower back to the floor. If you need an additional challenge, try squeezing a rubber ball at your knee joint.

There are thousands of other aimed exercises that can target different areas of the body, but make sure you’re targeting the results you want. If your goal is to build muscle, try cardio exercise and weight lifting, but stick to strength training exercises if you simply want to tone.