A lot of people can lose weight, but not many let their new eating and exercise habits become part of their everyday life. The problem is, without making an entire lifestyle change, as soon as you halt the diet the weight starts to pile back on. That’s not to say dieting won’t work; if you have a lot of weight to lose, a diet might help to kick start weight loss and get you thinking about your health. Plus, some people need a sense of deprivation to get them to realize what they are putting into their bodies, and to feel like they are making a change. But to keep the weight off, it’s important to change the way you eat in the long-term and transform it into a new, healthy lifestyle.

It takes 21 days to form a habit, or, in this case, to break the habit of unhealthy eating. This first part is the most difficult, because you have to consciously think of what you are, or are not, eating. There are many diets out there, but the truth is we all know what healthy eating looks and feels like. Concentrate on being healthy, not following a strict regimen you read in a book.

After accomplishing your initial weight loss, you need to remind yourself that achieving and maintaining your ideal, healthy, bodyweight will be a lifetime commitment. Now you can change your thoughts about eating from depriving yourself to being healthy. Focus on eating three meals and two snacks daily, controlling your portions, and making sure to take in a lot of fibre, protein and foods rich in anti-oxidants, as well as drinking plenty of water and green or white tea. You need to achieve an overall balance, not completely avoid carbs and fats.

Healthy eating is important in maintaining a healthy weight, but it is only half the equation. Exercise is key, especially when coming off of your diet. It is unrealistic and unhealthy to meticulously count calories, but you should still actively think about what you have to do to maintain a healthy body. Exercise a minimum of three times weekly, incorporating weights into your regimen. Keep yourself challenged by increasing your weights or repetitions every three or four weeks.

The key is to start looking at healthy living as a lifestyle change, not just a short-term solution to shed some pounds. It is not going to be easy: keeping your body healthy and active will be hard work. But with determination and persistence, you will continue to reap the benefits of your efforts, and will be on the road to a healthy body for life. Your body will feel better when you are eating healthy, and your body composition will reflect this change.

Option One is for the non-athlete, for someone who wants to increase overall muscle tone without significant muscle gains. This schedule consists of three whole-body workouts weekly, preferably with at least one day between workouts. Ideally, you want to do 25 minutes of cardiovascular exercise and 35 minutes of strengthening exercises. The strengthening portion should include one exercise per major muscle group. With this system you can finish your workout in an hour. If you want to shorten your workout to 40 to 45 minutes you can perform the cardiovascular and strengthening in a circuit or interval, keeping your heart rate in your target zone the entire time. With either system you can get great results in a short period.

Option Two is the next level, for someone who has become comfortable and accustomed to Option One, or is already at an intermediate or advanced level. This option consists of three workout days. The first day includes a lower body workout, the second includes an upper body workout, and the third is a whole body workout. In this workout regimen, you are working all muscle groups twice: the lower and upper body separately, then the lower and upper body together. This workout schedule targets muscles to increase growth, and is an alternative for athletes who want to improve upon a particular muscle group. You can also add 20 to 40 minutes of cardiovascular exercise on the days between your workouts. For example, of you’re doing your strengthening routines on Mondays, Wednesdays and Fridays, hit the treadmill on Tuesdays and Thursdays.

Option Three is for someone who is a workout veteran and does not get enough from working out three times weekly. This is a four-day workout that alternates between the lower and upper body. This is a more intense routine, as it targets both your upper and lower body twice weekly. With this system you could perform upper body on Mondays and Thursdays with one heavy day and one lighter day, and then lower body on Tuesdays and Fridays. You should also add 20 to 30 minutes of cardiovascular exercise to the end of each workout.

Option Four is also a four-day split, but it is a more aggressive muscle building and strengthening approach. This routine consists of four workouts weekly. The first day focuses on legs, the second on your back and biceps, the third on your chest and triceps, and the fourth on your shoulders, calves and forearms. You should also complete 10 minutes of core work at the end of each workout. Although you are only working each muscle group once weekly, this schedule is far more intense than the former three workouts.

You do not need to pressure yourself to work up to Option Four; if you are just trying to stay in shape and keep yourself challenged, do not go beyond Option One or Two. Also make sure to add a cardiovascular component to your schedule, and keep active in the days in between. No matter what level you feel comfortable at, remember to stay consistent and stick to it!

1) Get the first workout out of the way.

The hardest part is getting started. Unfortunately, there’s no easy way—you just have to force yourself to take that first step! It can be daunting, but the trick is to do it in pieces. Head to a yoga or aerobics class, but don’t worry yourself by thinking about the second or the third—just make it through the first! Or, it might be easier to ease yourself back into it by doing something you really enjoy— take a dance class, go for a hike, or try surfing or snowboarding. The most important thing is to focus on the first workout as something independent of your entire fitness program.

2) Find a friend.

Find someone else with similar goals, and help keep each other motivated. If you make a commitment to someone else, it’s a lot harder to turn your back on your workout—and on your friend. It’s not just yourself you’re letting down by hitting the snooze button instead of the stair climber, but someone else who is counting on you.

3) Set a realistic workout schedule.

It is fantastic to be ambitious and hope to attend the gym every day, five times weekly or even three or four times a week, but if it has been a long time since you maintained a regular workout schedule, it may be best to start small and work up to something ideal. Commit to twice-weekly workouts initially, and make one of them something fun that you’ll look forward to. It will become progressively easier to attend the gym more often.

4) Set goals.

One of the best ways to stick to a fitness routine is to set goals for yourself. But, make sure these goals are attainable. Don’t strive to lose 10 pounds in a week, but it’s not a bad idea to aim towards a longer distance on the treadmill, or a higher weight with the leg press. This will keep you motivated throughout the days and weeks, and you’ll experience a real sense of accomplishment when you reach your goals.

5) Develop a home workout.

You might aim to get to the gym most days, but there will always be those days when it just seems impossible. The good news it, it’s not as hard as you might think to develop a workout space at home. You can purchase dumbbells, mats, therabands, kettlebells, stability balls… the list is endless, and you can get a great workout with just a couple of pieces of equipment. Live near a playground? Get fit by playing on the monkey bars—and there are lots of other great exercises you can do there, too. Be creative, and make time for exercise no matter where you are.

6) Remember that every little bit counts.

Don’t forget, you can also find little ways to get exercise throughout your day. Walk to work, or take the stairs instead of the elevator. Keep your eyes open for any small changes you can make to increase your activity level. Also, don’t be discouraged if you feel like you aren’t doing as much with your workouts as you should. You’re getting out there, and that’s the most important part! Be proud of yourself for making time for exercise at all, rather than beating yourself up about it not being enough.

Pedometer: If you’re just beginning to increase your physical activity, one of the easiest ways to get started is by monitoring how much you are much you are moving. A pedometer is small electronic device you can wear all day that counts how many steps you take. It can be a great motivation tool, because you can easily compare your physical activity from day to day, and gradually work to increase it. Wear the pedometer on a regular day to gauge your starting point, then try to work up to 10 000 steps (or eight kilometers) per day, which is considered by many to be the benchmark for an active lifestyle.

Heart Rate Monitor: As a basic rule, when you are exercising you should be at 65 to 85 percent of your maximal heart rate. A heart rate monitor will tell you where you are at any point during your workout, so you can keep track of how your body it reacting to your routine. If you are just getting started with exercise, it will help you learn what different heart rates feel like, help you set limits, and help you monitor your progress. More advanced athletes will also find heart rate monitors useful in getting the most out of their training.

Body Fat Analyzer: If you’ve decided to introduce exercise into your life, there’s a pretty good chance you’re doing it to lose weight. But what many people don’t know is that your body fat percentage is more important than your weight when it comes to staying healthy. You want to make sure you’re losing fat rather than muscle, and this device will measure your body fat, and let you monitor your progress.

Abdometer: We all want strong, sexy abs, especially during the beach days of summer. The Abdometer is a digital core training device that it works specifically with your body type; when you turn it on, it inflates to perfectly adjust to your body. It targets all of your core muscles, not just the outermost muscles that form the six-pack like most ab machines. And the best part: it doesn’t let you cheat by using the wrong muscles, so you know you are getting the best abdominal workout possible. The Abdometer is also small enough that you can throw it in your backpack and take it with you anywhere.

Interval training is a form of exercise that alternates between periods of very high, intense activity or “sprint intervals,” and periods of low activity, or “rest intervals.” However, you don’t actually get to rest during the low intensity periods- that’s when you work on your strengthening exercises. During the sprint intervals, you can spend 30 seconds skipping, stepping up and down into a bench or chairs, or jogging on the spot. When jogging on the spot, you can try bringing your knees up to your chest, bringing your feet to your butt, or alternating between the two. To get the most out of this workout, you want to push yourself so your heart rate is at 60 to 80 percent of its maximum, so make sure to adjust the intensity of your sprint intervals accordingly. Be sure to use a comfortable but challenging weight to get the most out of the strengthening exercises and contact your doctor before starting an exercise program. Begin your workout with a five-minute warm up, then start your first strengthening exercise.

Stationary Lunges: Place your feet together with your toes pointed straight ahead and your hands at your sides. Take an exaggerated step forward with your right leg. Bend your right knee slowly, lowering your body close to the floor. Make sure your right knee is directly over the right foot and your back straight. When your left knee is about two inches above the floor, hold for one second then push back up, forcing your bodyweight through the heel of your forward foot. Repeat 12 times, then switch to your left leg. You should feel this exercise in your gluteus and thigh muscles, not your knees, ankles or back. Repeat this exercise three times throughout your workout.

Dumbbell Hamstring Deadlifts: Stand upright with a dumbbell in each hand and your feet shoulder width apart. Keeping your back straight, slowly bend forward at the waist and lower the dumbbells down to your knees until you feel a gentle stretch in your hamstrings. Reverse the procedure to return slowly to the starting position, and repeat eight times. You should feel this exercise hamstrings, gluteus and spinal erectors. Repeat this exercise twice throughout your workout.

One-Arm Dumbbell Rows: Hold a dumbbell in your right hand, and stand in a bent over position with your feet shoulder width apart, knees slightly bent and back flat. Place your left hand on a flat surface in front of you, such as a low table or bench, for support. Using a rowing motion squeeze your shoulders together and pull the dumbbell up to your hips, squeezing your middle and upper back muscles. Slowly return to the starting position, and repeat 10 times. You should feel this exercise in a variety of back muscles. Repeat this exercise three times throughout your workout.
Dumbbell Presses With a Stability Ball: Lie flat with your back on a stability ball, your knees bent at right angles and your feet flat on the floor. Hold one dumbbell in each hand with the dumbbells positioned beside your shoulders and slightly above your body. Press the dumbbells up above your chest until your arms are almost straight, bringing them together at the top. Slowly return to the starting position, and repeat eight times. During this exercise, your trunk musculature is simultaneously working to balance and stabilize your body. Repeat this exercise twice throughout your workout.

Bent Over Dumbbell Raises: Hold one dumbbell in each hand stand in a bent over position with your feet shoulder width apart, your knees slightly bent and your back flat. Hold the dumbbells in front of your knees. Stay in the bent over position and raise the dumbbells outside your body to shoulder level, keeping the same bend in your arms throughout the motion. Return to the starting position, and repeat 15 times. This is an effective shoulder exercise that isolates the rear deltoids and can improve posture. Repeat this exercise twice throughout your workout.

Alternating Crunches with Kickouts: Lie flat on your back and bring both knees to five to six inches above your chest. Extend your right leg straight, then bring it back towards your chest while kicking out your left leg. While your right leg is extended, concentrate on raising your chest and shoulders up to a 45-degree angle, so your chest is reaching towards your left leg. Alternate from side to side, and repeat 12 times per side. Repeat this exercise twice throughout your workout.

Try a new activity. The key to staying motivated it to keep it entertaining. Try something new that you’ve always thought looked fun. Hit up a local pool, lake or beach and go for a swim, or try rollerblading in a public park. Never tried kayaking? It’s never too late! Why not make this summer the one where you discover a new favourite active hobby.

Exercise one major muscle group each day. Don’t think you have to do a full body workout every day. That can seem overwhelming, and make it even more difficult for you to stay motivated. Just concentrate on one major muscle group each day, like your legs, chest, back, core, arms or shoulders. To get the most benefit you should still do 20 to 30 minutes of cardio each day, but you can make it fun! Go for a jog and watch the sun rise or set, take your bike somewhere you’ve never been before, or try skipping rope and see if it makes you feel like a kid again.

Stay hydrated. When the weather is warm, it’s important to keep your body cool. Dehydration leads to fatigue, and in extreme cases heat exhaustion or heat stroke. It’s also best to drink water on a schedule during the summer months—that means before you even feel like you need it. If your body is telling you you’re thirsty, that means you’re already dehydrated.

Exercise in the morning. If you find you talk yourself out of exercising as the day progresses, do it first thing in the morning! Later on in the day it’s too easy to make excuses—you don’t have the time between picking the kids up from swimming practice and making dinner, or you’re just so comfortable relaxing on the deck soaking up some vitamin D. By getting it out of the way early, you don’t have to worry about distractions later in the day.

Get the children involved in a family game. If it’s commitments with the kids throwing you off track, get them involved! Engage in a family game of tag, or see who can do the most laps at a local pool. You could also toss a Frisbee around the back yard, learn to play tennis together, or find an empty net at the beach and get the whole family playing a game of beach volleyball.

In Canada, we have five and a half million obese adults, a number that has grown dramatically over the past 20 years. But it’s not just adults who are affected—the number of obese children in Canada has nearly tripled over the last 25 years, and we now have five hundred thousand obese children. It’s a problem affecting entire Canadian families.

So what does this all mean? How might obesity affect your family? Well, obesity is a risk factor for cardiovascular disease, stroke, high blood pressure, coronary heart disease, osteoarthritis, gallbladder disease, Type 2 diabetes and some cancers.

Moreover, it’s possible that you could be classified as obese and not even know it. You don’t have to be in the 200 to 300 pound range—obesity is based on your Body Mass Index (BMI). If you have a BMI greater than 30, you are defined as obese. Your BMI can be calculated by dividing your weight in kilograms by your height in meters squared. To find out if you are obese you can use this calculation, or have a body fat test done.

So what can you do? The best way for your family to battle obesity is to increase activity levels. It’s easy to find ways to keep fit and stay active that your whole family can enjoy; the hardest part is making a commitment and sticking to it. Decide as a family to engage in physical activity three times a week. Then, come up with a list of activities all of you will enjoy. You can take turns choosing, or draw from a hat—Just make sure you stick to your thrice-weekly schedule! Here are some activities to get you started:

- Build an obstacle course in the basement or garage on a rainy day.
- Play twister, or other indoor active games.
- Head out to the backyard or a local park, and toss a Frisbee or a football around.
- Go for an afternoon hike.
- Pack a cooler full of water and healthy snacks, and go to the beach. Go swimming, or play a friendly game of beach volleyball.
- If you can’t drag your teenager away from the TV, try Wii Fit.
- Make a weekend of it, and go camping! There’s endless opportunities for active, outdoor fun. Go kayaking, or ask another family to join you in a game of soccer or softball.

It may seem daunting, but keeping fit has numerous benefits in and out of the workplace. For starters, you’re less likely to get sick and miss time at the office. You’ll also have more energy. With fewer sick days and increased energy, you’ll be more productive and get more work done. You’ll also be less stressed, because regular exercise releases the emotional tensions of life. This translates to even more productivity.

So how do you get there? The hardest part is getting started. If you don’t have time at lunch and you’re too tired at the end of the day, give morning workouts a chance. It may seem impossible to get up so early but it will become easier and easier every time, until it becomes a habit. Plus, you’ll be rewarded with a huge boost in energy throughout the rest of the day.

There are ways to sneak fitness in and burn some extra calories while you’re at the office, too. If you can, keep your printer on the other side of the room, or even in a different room. That way, you have to frequently stand and walk throughout the day. You can also go for a walk on your lunch break, and keep a set of dumbbells at your desk to work in some exercises whenever you get a chance.

If you have the option, try sitting in a ball chair. This great chair takes the benefits of the stability ball you use in the gym, and puts them into a chair you can use at work. The ball chair takes the pressure off your spine while you sit, which in turn corrects your posture, releases muscle tension, improves your balance and strengthens your torso. It does this by engaging you in “active sitting,” which means you have to keep moving to maintain balance. As a result, you strengthen your core and burn extra calories while you spend the day sitting, staring at your computer screen. To increase the benefits, there are some simple exercises you can do. One of the easiest is to contract your abs while sitting. Or, you can try doing calf raises. Pull those dumbbells out from under your desk and hold them against your thighs, just above your knees. Sit with your back straight and your feet flat on the floor. Raise your heels slowly so you are on your tip-toes, and hold for approximately two seconds. Then, slowly lower your heels, and repeat.

If you’re able to stand up, there are a few more exercises you can try at work. Try doing butt kicks. Stand with your feet shoulder width apart, and squeeze your butt muscles. Without arching your back, jump up and try to touch your heels to your butt. Land softly, and quickly repeat. One last exercise to try is shadow boxing, where you use your arms to spar with an imaginary opponent.

Just because you work long hours in an office, doesn’t mean your health has to suffer. If you make getting fit a priority, you’ll not only look and feel better, you’ll likely become more productive at work.

There are endless benefits to skipping. It will help improve your endurance, cardiovascular health and overall fitness, and improve your coordination, flexibility and balance. Furthermore, it burns more calories than many other forms of exercise, making it a great tool for losing weight.

Many people avoid skipping because they become frustrated over the initial clumsy period, but it’s worth the effort it takes to get past that first obstacle. Compared to running or jogging, skipping burns a similar amount of calories (approximately 1000 for every hour), but is easier on your joints and works out both your upper and lower body, instead of just focusing on your lower body. It effectively tones your hips, bottom, calves, thighs, arms, abdominals, chest and shoulders. The jumping motion also increases calcium levels, and thus helps to prevent osteoporosis.

The hardest part of skipping is getting started. To begin, adjust the rope to fit your body. The handles should be about one inch below each armpit when standing on the rope with both feet. Keep your elbows tucked by your side and use your wrists, not your arms, to turn the rope. Try to prevent yourself from leaning forward or skipping too slowly when starting out, as these are common mistakes. The key is to keep your back straight and not to jump too high, only a few inches from the floor. You also want to make sure you keep the rope tight.

After you become comfortable with the basic movement, you can begin to experiment with different movements and foot combinations. Try moving your feet in the jumping jack motion while skipping, try hopping on one foot, or try alternating your feet in a jogging movement while you skip. After you become even more advanced, you can try skipping backwards, criss-crossing the rope, or letting the rope rotate twice with each jump.

Skipping can be used as your main form of cardiovascular exercise, by completing 20 minutes three times weekly. This is an excellent idea, because when performed at a good pace skipping burns 20 calories per minute. It can also be used in interval training, by skipping for two to three minutes in between your strengthening exercises at the gym.

Skipping is an excellent form of exercise that is fun, inexpensive and can be done anywhere. It’s great for people at all fitness levels, and easily allows you to advance as your skill level increases.

Answer: That was a new ball chair design. Many people use a stability ball as a chair; however, it is not a perfect option without a base because it has a tendency to roll away when you get up and if you use a ball that is the correct size for your body it can press against your calves making it uncomfortable. Also, a regular stability ball without a base may not be the correct height for your desk. The ball chair takes the benefits of the stability ball and puts them into a chair. It has adjustable legs so it can use a smaller ball that does not take up so much room or interfere with your natural leg position. This adjustability also makes it suitable for anyone from five feet to six foot five! Sitting all day in a regular chair can cause muscle weakness and poor posture, which increases your risk of developing back pain. The ball chair demands good posture which can release muscle tension and decrease back pain. It also improves your balance and strengthens your torso, the distribution company calls it “active sitting” because you can’t totally relax. It helps you burn more calories at work and makes it easier to get up and down because your postural muscles are always engaged. It is also a good option for teenagers.