The hardest part of getting fit involves taking the first step. While most people think exercising is hard and getting a routine together is difficult, the simple reality is that neither of these things are true. Working out doesn’t have to be tough, boring or impossible. Don’t let fear stand in the way and a path to improved fitness will easily open up.

So, how can fear be conquered? Here are several tips for taking that first step and making it a whole lot easier:

Start Out Small

Exercise doesn’t have to involve two hours at the gym five days a week to produce results. While the fact is a gym membership can be very useful, it’s not the only way to go. If necessary, take baby steps to get on the road to fitness. Do such things as:

• Start walking to neighbors or a nearby store instead of driving;
• Take the stairs instead of using the elevator;
• Play more vigorously with the kids;
• Swim;
• Garden;
• Put on great music and dance.

Getting active for even a few minutes a day can be the start of something great when it comes to fitness.

Pick Activities that are Fun

Working out isn’t solely defined as lifting weights and running. Find an activity or activities that are personally fun and dive in with both feet. When you do that, “exercise” won’t seem like work – it will be more like play.

Set a Schedule

Exercising should be built into the routine, but remember it doesn’t have to take up a huge chunk of time to be effective. If spare moments are at a minimum, consider scheduling three 30-minute blocks of time to exercise every week or 10 minutes for 2 or 3 times a day and stick to the routine.

Stay Motivated

One of the biggest roadblocks people face when trying to get into shape is motivation. To help stay on track do such things as:

• Set realistic goals
• Track those goals
• Recognize milestones with special rewards
• Workout with a friend or family member
• Work with a pilates or yoga teacher.

Getting started on a fitness plan might not be “easy,” but it’s far from impossible. Just get up, get moving and remember to take it a day at a time. Get past that first day and the rest will come naturally.

Most people know they need to eat more fruit in their regular diet. Knowing and doing, however, are two very different things. Fortunately there are some very easy ways to work more fruit into your daily routine. The trick lies in making this healthy and tasty snack more available.

If it’s time to add better foods into the diet to promote improved health and weight loss, here are some great ways to make sure several servings of fruit are worked in:

Shop Smart

Fresh fruit can be a costly purchase, but it doesn’t have to be. Consider buying fruit from a local produce stand for what will typically be the best prices around. Make sure to pick a variety of different fruits and don’t overload too much. Remember the shelf life of fruit isn’t too terribly long, so it’s best to buy what will be consumed within a few days.

Best Bets

Grabbing any fruit instead of a processed sugar laden or fried snack is always the better choice. That said, when picking up fruit to work into the regular routine, consider fruits that are:

• Easy to carry – Bananas, apples, pears, peaches and other similar fruits are easy to toss into a bag to consume later.
• Rich in vitamins – Just about any fruit fits this order, but some choices are better than others. Citrus fruits, berries and bananas are always excellent choices here.
• Sweet – When fruits will replace “normal,” unhealthy snacks, chances are they’ll be used to combat cravings for sweets. With that in mind, oranges, tangerines, strawberries and other sweeter fruits are great choices to beat back a sugar craving.

Slipping Fruit into the Routine

It’s really not as difficult to work fruit into the regular diet as it might seem. Here are some tips for making sure good, healthy choices are made each and every day:

• Stock up on fruit before leaving the house – Toss a few pieces of fruit into a lunch sack or purse before heading out for the day. It’s easy to peel a banana, for example, to snack on in the office. An apple is also a great choice here. If it’s easy to carry along a knife for peeling, citrus fruits work well, too. Berries carried in a baggie can also satisfy after-lunch cravings for something sweet.
• Add fruit slices to regular meals – Cut up a banana and add it to the morning cereal. Toss berries into a yogurt cup to get an extra burst of nutrition. Use orange slices and pineapple to enhance a salad. Apple slices also go great with balsamic vinaigrette dressing.

Making sure to get several servings of fruit a day doesn’t have to be a chore. Just pick up a few pieces of fruit on the way out the door to make sure snack time provides the body with the fuel and nutrition it needs to get through the day.

You’ve been working out almost every day. You’re latest trip to the scale showed the results you’ve been seeking. Now it’s time to dive into a great big slice of chocolate cake as a reward for getting the job done, right?

Wrong!

Using food as a reward for doing well in the studio and on the scale is a plan that can backfire in the long run. While you might not have to resign yourself to a life without cake forever to keep your weight off, you don’t want to allow yourself an opportunity to redevelop old bad habits when your weight loss successes are so fresh. Rewards, however, are very important and you should use them when you’re striving to reach exercise and weight loss goals.

If not food, what should you use to reward yourself?

There are all kinds of options that can reward and keep you motivated. Rather than reach for an ice cream cone, cave in on a big dinner out or sneak a slice of cake, why not try:

• A massage – You’ve been working hard and if you have reached a weight loss milestone, you’ve probably been working out hard, too. Why not give those muscles some much needed TLC? A massage is a great reward that won’t add calories to your routine.
• Doing something fun – If you’ve always dreamed of going up in a hot-air balloon, skydiving or just going out and dancing, just do it. Use fun, exhilarating rewards to treat yourself for a job well done.
• Buy something special – If you’ve had your eyes on a new piece of jewelry or a nifty electronic gadget, go for it. It’s okay to treat yourself to a fantastic reward if you’ve reached a milestone.
• Get a good book – Working out and losing weight are taxing, take a break for yourself with a good book.
• A trip to the spa or salon – Give yourself a makeover to go with your new look. Get your hair done, have a facial, get those fingernails fixed. Just treat yourself to a little indulgence.

Rewarding yourself is a great way to keep motivation high for weight loss success. Your rewards, however, shouldn’t come in the form of food. If you’re having trouble coming up with ideas for goals and appropriate rewards, work with your trainer to set up a milestone system. Think small rewards for mini-goals and big rewards for reaching the long-term goal.

Your best friend works out six days a week, looks great and is almost ready for that upcoming marathon. You’re ready to start working out, but that routine sounds too intense to meet your tastes. How can you select a fitness routine that fits you, your lifestyle and your personal physical abilities?

The key lies in selecting a routine that does, in fact, fit your personal needs. It’s best to seek out a program that makes sense for you. That friend of yours has probably been working out for quite some time. You don’t want to start with a routine that grueling or you’re likely to not make it past day one.

To find the right routine for you, consider such things as:

• The frequency of the routine – Sixty minutes a day, five days a week might not sound like a huge time commitment, but it can be tough to stick with. If you have a lot of demands in your life, you might want to find a fitness routine that’s a little less involved. It’s better to select a routine you can truly stick with than go overboard right out of the gate and fail to reach your goals.
• The types of exercise involved – There are many different exercise opportunities out there. Not every person has to take part in the same one to see results.  The rule of thumb here is getting the heart rate up.  Walking is a great way to start.  Start out with 15 minutes a day if that’s all you can do.  You will slowly add to that. Next is core strength, Pilates is a great way to build that. Stretching and strengthening the body.
• Your personal interest – It is vital to pick a routine you actually find enjoyable. Choose an exercise that’s personally boring and you’re likely to want to quit before you even get off the ground.
• Its targeting ability – Most people have very personal concerns when it comes to fitness. Perhaps there’s a need to burn off a few extra pounds and tone the legs and arms. Maybe you’re looking to simply build a little muscle? Whatever the case, you will be more motivated to complete your routine if it will show the results you truly want. Remember, accountability is keep here.  You need to show up, do your work and see the results.  When a teacher is there waiting for you, it makes it much easier.

One of the best ways to make sure you select a fitness routine that suits your personal needs is to work directly with a Pilates and yoga studio to create a workout program just for you. These experts can help you tailor a routine to your needs and help you make sure your concerns are addressed.

All too often, we try to target our workouts to take care of problem spots. Big thighs, flabby arms, fat rear ends and other very specific areas get the bulk of our exercise attention while the core is overlooked. The truth is this is not a wise way to proceed if real results are desired. Targeting is fine, but it won’t get the job done on its own.
The core – the back and stomach muscles – are essential to include in regular workout routines for a number of reasons. The fact is that all body movement comes from the core. If your stomach and back muscles aren’t properly strengthened and toned, your entire system will suffer.
Try lifting heavy weights to tone those flabby arms, for example, and your back muscles just might protest in a very big way. If this happens, you could suffer an injury that just might sideline your weight loss and exercise efforts for a time.
So, how can you get the workout you really need?
The key to enjoying weight loss and body strengthening success is to go for a whole body workout. While focusing on the core is critical, ideally you do want to include the entire body. To make sure this happens, develop a workout plan that involves all major muscle groups. Be sure to blend both cardiovascular and strength training together, too.
If you’re unsure of how to develop a true full body workout routine, enlist a teacher at a studio. The pros can help you out by:
• Tailoring a program to suit your needs – Not everyone can follow exactly the same workout routine. What works for your best friend, for example, might actually be too rigorous for you. Consulting with a pro will result in a routine that takes your strengths and weaknesses into account. Your tailored routine will also be designed to offer the right level of challenge without taxing your body too much.
• Making sure you avoid injury – Beginners often strive too hard to see results. When they do, injuries often happen. At the very least, a workout that is too hard can zap motivation very quickly. When you involve the pros, you’ll end up with a plan that’s been developed to help you reach personal goals while motivating you to succeed.
• Offering moral support – The professionals are there to help you reach your goals. They do this not only by offering their expertise, but also by cheering you on along the way and keeping their eye on your overall workout.

You’ve joined the studio and you’re all set to drop that 20 pounds you’ve promised yourself you’d lose for years. Your motivation is high and you know you can do it!
That is fantastic news, but it’s time to temper your enthusiasm with a bit of reality. The fact is your motivation is very high right now and that’s a good thing. Your motivation, however, isn’t going to last forever. When you’re 10 pounds in and that last ten pounds won’t seem to go away, you need a plan in place to keep yourself going.
So, how can you bolster your motivation and make sure it stays on course? There are a few fairly simple tricks that can help you retain your desire to achieve even when the going gets tough. Try these things to help yourself stay on track:
• Don’t work out alone – When you work out alone, it’s all too easy to quit in the last 10 minutes. It’s also a whole lot easier to skip a day here and there. You need a way to hold yourself accountable to overcome those dips in motivation that are very likely to occur. Instead of going it alone, workout with a friend. Keep up with personal training sessions. Join a group exercise class. Just do something that involves another human being that can help hold your feet to the fire if and when the urge to quit strikes.
• Keep a journal – The journey to get into better shape can be long and arduous. It is often fraught with ups and downs, too. Write down everything that happens in a journal. Record your successes and lament about your struggles. Releasing your doubts can help you gain focus. Recording your successes might give you the strength to draw on when you need it the most.
• Set goals – Saying you want to lose 100 pounds is great, but it’s a pretty big number to shoot for. While it’s a great idea to have an end goal, try setting smaller ones along the way. Think of weight loss in terms of 5 pounds, it is much easier to visualize. Use milestone goals to keep yourself going. Give yourself rewards when you attain these milestones, too. Little things like a massage or a day at the salon for losing five or 10 pounds can motivate you to keep reaching for loftier goals.
Losing weight is a journey that calls for motivation. Keep yours high by enlisting some help. The pros at The Absolute Yoga & Pilates Studio can help you get on track and stay that way.

Kevin McNamee – California Health Institute
Dr. Nina Levy – Mediwellness
Conni Ponturo – The Absolute Yoga & Pilates studio
Dr. Anna Guanche – Bella Skin Institute
Cindy Goldenberg – Clairvoyant Intuitive

Charity Event Benefiting:
West Valley Police Athletic League
Helping at risk kids ages 7-17!
$20 donation @ the door.

Weds, Feb 22nd 7-9pm
Holiday Inn Woodland Hills
21101 Ventura Blvd, Woodland Hills 91364
Register @: The Absolute Yoga & Pilates studio @ 818-226-0695
You can win health and fitness prizes!

NEW CLASS:
Kundalini Yoga with Olga
Olga Onkar Kaur is dedicated to unleashing the unlimited creative potential of her clients; and believes that spiritual development is meant to be grounded and manifested within our daily physical existence, and that our inner light and unique gifts are meant to be shared. Kundalini is classic yoga postures with rythmic movements, breath, & meditation.
Mon & Weds
7:30-9:00pm

NEW CLASS:
Mixed Hatha Blend with Lori
Friday’s
4:00-5:15pm

Conni is on the Board of Directors for the West Valley Police Athletic League & needs your help!

What: Canoga Park Centennial Celebration
We’re building a 100’ Sandwich and need to sell slices for $5/each – all monies are donations made directly to West Valley PALS a 501c3 and tax deductible (check with your tax advisor)
When: Saturday February 18, 2012 9am – 12noon
Where: Cavaretta’s Italian Deli 22045 Sherman Way, Canoga Park, CA
Pre-Sale is from 1/15-2/15 and all monies are due at time of order
Challenge: How many feet can we sell?

New Class:

Friday 4:00-5:15pm – Mixed Hatha Blend Yoga with Lori

Friday 8:30am – Group Reformer Class with Valerie

Yoga Special: $30 one week unlimited (FIRST TIME CLIENTS ONLY!)

Transformational Series:
3, 6, & 12 month packages: Includes photos, measurements, Supplemental & Nutritional guidance. Call for your FREE CONSULTATION! 818-226-0695

Pilates/Gyrotonic Special: $195 for 3 Private Pilates or Gyrotonics – ($240 value).                           FIRST TIME CLIENTS ONLY!

Visit our website and see our 10min Ball Workout.
Work out at home or away and get in shape where ever you may be.
Look for future videos as well.

We are now offering MEAL PLANNING with The Meal Movement, delivery service available for clients who are interested in managing balanced meals with busy lives. Now just heat up your meals and watch your calories at the same time.

PLEASE CALL AND RESERVE YOUR SPOT FOR ALL REFORMER CLASSES AND CANCEL WITHIN 24 HOURS
(to make sure we have room for everyone).

If you’re ready to get into shape and really change your life, the first place to start is within your own mind. Leading a healthy, active lifestyle often calls for taking a mind-over-matter approach. Working out, eating right and making good choices calls for positive thinking to reinforce the actions you know you need to take. When you explore your own thought processes and your “mind chatter,” you will likely find the key to unlock the positive lifestyle you’ve been dreaming of leading has always been there.

The truth is that success is often born from a positive and healthy outlook to everything in life. When you examine your thoughts and the chatter that you “speak” to yourself on a daily basis, you are likely to find you are your own worst enemy. Open your eyes and your mind to the thoughts and really hear what you tell yourself. Learn to eliminate the negative inner-speak. Stop telling yourself you can’t and start saying you can. When you do, some amazing things are going to happen.

While this sounds all well and good, you’re probably wondering how to get from Point A to Point B. There are a few tricks and tips that can help you change your mind and your life. Try:

• Spending a few days truly listening to yourself – Grab a notebook and a pen. Jot down the negative thoughts you have. Listen to what you say to yourself in your mind. Explore what you are saying and consider what triggers your own negative responses.
• Learn to speak kinder to yourself – Positive affirmations aren’t just New Age mumbo jumbo. They can actually work. Learn to program your mind to believe in yourself. Set realistic goals and keep telling yourself you can attain them. Take that same notebook you used to record your thoughts and write down the positives about yourself. Focus on these positives that you know to be true and use them to build up your life in other aspects.
• Enlist help – When you’re trying to change your mind so you can change your life, positive influences can go a very long way. Join a group exercise or yoga class, get with a Pilates teacher, ask family and friends to assist. Let them know your goals, what you are doing to reach them and how they can lend a hand by offering moral support. Having a cheering section rooting for you can build your self-esteem and it can give you the motivation you need to keep going even when the road ahead is tough.

You stand on the scale and just can’t deny the fact any longer: It’s time to lose weight and get into shape. The problem is finding the best diet plan to help you reach your goals. With so many options on the table, selecting just the right diet plan can be very difficult.

The simple truth is there is no diet plan that is the best. Go on a strict diet plan to drop weight fast and you will soon find your weight bouncing up and down. The problem is most diet plans aren’t realistic for long-term use. While you might lose weight while you’re on them, that weight is likely to come back as soon as you start eating normally again. Plus, many so-called diet plans neglect proper nutrition. They cut out entire food groups for the sake of fast losses in weight.

So, what can you do to eat yourself to a healthier weight without going on a diet plan? Just use good common sense and consider these things:

• Eat whole foods – It is best to buy your groceries and make your meals starting with fresh fruits and vegetables, lean meat and other healthy products. While processed foods might be easier, they often contain chemicals, sweeteners, artificial colors and who knows what else! Freshly prepared meals that start with healthy ingredients are better for weight loss and they’re better for fueling the body.
• Read labels – It’s not always possible to eat whole foods at every single meal. When this is the case, select processed or pre-packaged products with care. Read the labels and look for items that are as close to natural as you can find.  Also look at the serving size compared to the amount of calories in a single serving.
• Go for balance – Make sure meals contain foods that truly nourish and fuel your body. Strike a balance with fruits and veggies, legumes, lean meat, low-fat dairy and other necessary foods.
• Eat less, but more often – Smaller, more frequent meals can help greatly with weight loss.  Shoot for smaller portions, but try to eat three meals a day and at least two, possibly three healthy snacks. It’s important not to skip meals – especially breakfast – because doing so can foster weight gain rather than loss.
• Avoid temptations – Uncover your unhealthy habits and take steps to overcome them. If you can’t steer clear of ice cream after dinner, try finding a healthier, lower-calorie option. It’s okay to keep “treats” in your diet when you’re losing weight, but make sure they really are treats. Losing weight and keeping it off is a journey.