Tip #16 Burn Calories with Good Posture

What is good posture? Take a moment to notice how you are sitting right now. Okay now try this:

1. Pull your belly button in toward your spine and contract your abdominal muscles.
2. Bring your shoulders down and back, like you are going to pinch your shoulder blades together.
3. Bring your head back so that your ears line up with your shoulders

Comfy? Probably not. Most of us have terrible posture. We are't used to sitting up straight and it likely feels incredibly awkward. But using your muscles to hold good posture not only burns calories, but it can also improve your muscles balance, which optimizes muscular movements and reduces pain and injury.
 You're going to need a reminder for this one. Put one of your rings on a different finger or wear something on your wrist you don't normally wear. This reminds you to sit, stand, and walk in good posture today.   

Credit: Melanie Douglass

Tip #15 Say Good-bye to Boring Walks

If you have access to a treadmill, an outdoor road, a mall, indoor track or even a yard that allows you to walk laps around the house, you can do this simple walking workout! And this isn't a drab walking experience. This is a time-flying efficient workout that's good for you-mind, body, and spirit,
Today you need to go for a thirty-minute interval-training walk.The interval training part is what makes it fun. Here's how you do it:

1. Start with three to five minutes of walking at a moderate pace to warm up.
2. Next, walk as fast as you can, taking short quick steps and pumping your arms, for one minute.
3. Then go back to a challenging but doable pace for one minute.
4. Repeat the cycle for twenty-four minutes (about twelve times)
5. Cool down with an easy walk for three to five minutes.

   That's it. Work hard-and push it-for one minute. Then work at a moderate pace for one minute. Then repeat, repeat,repeat, and walk your way to a better health!

Credit: Melanie Douglass

Tip #14 The Truth about the First Two Weeks Of Change

Handy new health check book? Check. New workout shoes? Check. Fridge stocked with "heath" foods? Check.
How many times have you or someone you know been in this position? All the tools are in your hands.You're motivated, inspired, and eager to change your life-forever, right? Not so fast.
You have to accept the natural ebb and flow of life. Changing health habits is never easy-you'll have good days and bad. Accept and prepare yourself for it.You might eat a new food that tastes like dirt (at first).You might go to aerobics class and think you're in a torture chamber.And you know what? It's okay. Accept the fact that you won't automatically love every new thing you try. You might hate the first two weeks of trying something new. But when the potential payoff for your efforts id life-changing, you've got to give it some time. In two weeks you might be able to stand it, and in four weeks you might love it. You never know until you try.

Credit: Melanie Douglass

Current weight: 254.2

I think my body is confused on what it is suppose to be doing.
BUT I did workout this week and I feel it! So take that scale!!

Current weight: 250.7 pounds

Tip #5 Sugar: Not So Sweet

Make a point to learn about sugar today. Read the nutrition facts label and look at the grams of sugar for everything you eat. Start with this important facts: four grams of sugar equal one teaspoon of sugar.

For example: A common 2 cup bowel of (not to mention names!) Fruity Circles has 24 grams of sugar, which equals 6 teaspoons of sugar. A 20-once bottle of soda has 66 grams of sugar which equals 17 tablespoon of sugar. Yikes!

Some foods have natural sugar, and some have the common table sugar added. Food like milk and fruits have natural sugars, but they also have fiber, vitamins, minerals, antioxidants, and disease-fighting phytochemicals. Foods with added sugars- like treats such as soda, fruit drinks, fruit snacks, pudding, ice cream, fruited yogurt and most snack foods- generally do not contain these nutrients. Try to eat no more than ten teaspoons of added sugar today. (That's the recommendation for healthy living, but we usually consume much more than that. You'll see)

Credit: Melanie Douglass 

Tip #4 Use Those Abs!

Stomach crunches aren't the only way to strengthen and tone your abs. You can work your abs in almost every activity you do: sitting, standing, cleaning, typing, and even lying down! Strong abs will protect your back, reduce the incidence of back pain, and improve your posture, stability and strength in everyday activities.

Contract your abdominal muscles as much as you can today. Start right now. Squeeze your abs and pull your belly button in towards your spine. Think of your abs like a sponge- you want to squeeze all the water out. To increase the contraction, bring your ribs downward about one inch toward your hip bones. Hold the contraction as long as you can. Go though this "stop-contract and-hold" process at least ten times today.

You're likely to forget as your busy day goes on (you've probably already stopped squeezing your abs just a few seconds ago), so do something to help you remember: wear a ring on a different finger, wear a different bracelet, wear different belt to remind you of your goal. Okay, get going- contract those abs tight!

Credit: Melanie Douglass