…Tips for Recovering from Injury for Fitness Freaks…

Were you doing so well at sticking with your fitness plan, when out of nowhere came an injury that derailed your exercise goals? It happens to everyone. Common causes of injury, according to WebMD, include ankle sprains, groin pulls, and knee injuries, as well as hamstring strains and shin splints. Don’t forget workplace injuries too, because the gym is not the only place where injuries occur. Back strains and other back injuries can occur at one’s place of work and can hamper your range of movement for quite some time.

If you’re sidelined with an injury, here are some tips that you can implement during your recovery period.

1. Use this time to catch up on sleep.

Did you know that 1 in 3 adults are sleep deprived? The Centers for Disease Control and Prevention lists it as a public health problem. Why? Being sleep deprived can be hazardous to personal safety and the safety of those around you. It is during sleep that the body works on its repairs, so catching up on sleep is not only a good idea, but it will result in a healthier you overall. Use this time when your body needs sleep to repair itself to also establish healthy sleep habits that will last long after your injury has healed.

2. Create and implement a nutritious meal plan.

When you are dealing with an injury, there are several stages of healing that your body undergoes. One of these stages is inflammation. Some inflammation is good, but too much can harm instead of help. Foods that fight inflammation include olive oil, avocado, fish oil, some fishes, and mixed nuts. If you have sprained or damaged muscles, then you will want to eat protein-rich foods as amino acids are needed to repair damaged tissue. Research specific nutrition sources that you are deficient in. And think of easy-to- implement ways to bring that into your diet with a nutritious meal plan.

3. Fine-tune your fitness plan.

Have you worked hard to get to a target fitness or weight-loss goal? Only to be sidetracked by your injury? If so, it can feel like forever before you’ll be able to get back to your previous exercise routines. When you need to be patient and you find it hard to wait, use that energy to plan for the future. Research what types of exercises you can do that will help you slowly recover from your injury as well as help you gain lost ground in a safe way. But don’t limit your research to just that, either. Since you now have extra time on your hands, look for ways to work out muscle groups that you had previously neglected. For example, if you had only focused on aerobic exercises before, think of how to integrate strength training into your routine.

4. Take it slow and focus on other aspects of health.

A common cause of injury? Doing way too much, way too soon. So if you do not want to re-injure yourself, you are going to need to pace yourself and keep the need to go slow squarely in mind. While physical health is obviously very important to fitness freaks, it is not the only aspect of health you should consider. Mental health and emotional health both can affect your physical health, too. You can see the interplay by how external sources of stress affect your mental health, which can strain your physical health. While your body is recovering from an injury, your focus on physical health might need to be shelved. But you can still practice meditation or engage in other activities that promote emotional and mental health.

While getting injured at work or due to a sports-related injury is no fun, don’t use this as time to toss all your health plans out the window. The above are steps you can take to still focus on your health, even while you wait for your body to recover.

…Quick Acting Powerful Diet Habits to Work on For the Festive Season…

When it comes to losing weight and improving our diet, the one thing we all want is fast results; especially in the run up to the holiday season when it’s nothing but treats and parties on offer.

We’ve all been there. We pledge to visit the gym on a daily basis and to count every calorie in order to counteract the festive bloat. But as soon holidays get under way we find ourselves reaching for that candy and heading out to happy hour for a holiday cocktail or six ditching the diet in an instant.

But there’s a better a way, you no longer have to suffer the all or nothing approach. You simply need to adopt these quick acting powerful diet habits to make sure you stay slim and trim all season long all whilst enjoying the holidays.

Eat Breakfast

If your breakfast consists of just grabbing a coffee on the go then you’re going to want to change that. Research has shown dieters are more successful in their weight loss goals when they consume breakfast. It will not only kick start your metabolism but it will also keep cravings at bay (meaning less snacking).

Start your morning with a mix of protein and whole grains such as a slice of toast with organic peanut butter or overnight oats topped with grated apple. Ideally you need a breakfast that you can just grab and go to avoid those time based excuses.

Downsize your plate

One of the best tricks to ensure that you eat less is eating from a smaller plate. As humans we see food as a very visual thing (instagram anyone?) so when we use smaller dinnerware our eyes get tricked in to thinking that we are eating more with the overall result being that we are more satisfied with less food.

Keep your workouts short (but intense)

The holidays are busy so no one has time to spend hours in the gym. But the good news is that short, intense workouts are better for burning fat and giving your body a 100% workout.

High intensity interval training aka HIIT is not only great for burning fat but it’s also way more efficient. You can make more progress in your fitness regime in just 15 minutes of HIIT than you could running for an entire hour. So it’s a no brainer really. Also, the HIIT is totally portable so if you feel like reaching for the snack bowl just get up and start doing a set of jumping jacks and crunches instead.

Bring your own food

When it comes to Christmas parties and family gatherings, food is usually the center point. So avoid temptation by taking your own food so that there’s always something there you can indulge in.

Keep track of what you’re eating

A piece of candy here, a handful of nuts there – it all adds up. So get in to the habit of keeping a food diary to help you stay committed to your goals over the festive period. The diary will help you keep track of what you’re eating and also help you become more mindful of what you’re consuming every day. It can also help you plan your meals and help you maintain a balanced diet.

Learn to say no.

Don’t let someone else dictate to you what you should and shouldn’t be eating. If you’re trying to stick to a healthy eating plan then learn to say no when you’re offered food that will knock you off plan. Whilst the holidays are a great time to eat, drink and be merry, the consequences of doing so can go on for months afterwards. Think about it, do you really want to still be working off your Christmas indulgence in March? Celebrate your way but remember to keep boundaries and stay true to your goals.

Drink more water.

Hydration is the key to a healthy body and over the holidays our intake of alcohol and caffeine can often dramatically increase. So make sure that you stay hydrated by drinking at least eight glasses of water a day. This will help stop you from feeling sluggish and tired as well as help flush the toxins from your body.

Keep healthy snacks at the office

If you want to avoid over indulging on sugary snacks brought in by your colleagues but don’t want to miss out on the fun then just keep your own stash of snacks at the office. But if you do decide to splurge then do something good for your body first, have a piece of fruit or climb a few flights of stairs before digging in.

Try intermittent fasting

If you know that your holiday season is going to be full of get togethers and social occasions then think about starting intermittent fasting. You can either chose to follow the 5:2 method where you keep your daily calorie intake to under 500 calories twice a week or try the 16 hour method where you eat just two meals a day and then fast for 16 hours before your next meal. Of course the festive season is a time to celebrate and enjoy yourself but it’s also important that you remember the greatest gift you have is your health. Don’t use the holidays to slack on your goals and go in to the New Year happier and healthier than ever before.


Author : Kelly Crawford is passionate about health, well being, running and minimalist. As a competitive runner, she has insight into the struggles of 
balancing work-outs with good nutrition and injury prevention. She is a contributing writer for HardBoiledBody.com – a site dedicated to health, 
nutrition and fitness advice.

…Workout Effectiveness And How You Achieve It…

The motivation behind and during an exercise is a huge part of how effective it is. There are a lot of different factors that play into it as well. Being able to see results, for one. If you’re not getting the results, or you don’t feel like you’re able to exercise as well as you would like, it has a serious impact. One that can tempt you to get off the routine altogether. But that’s a big no-no. So here, we’re going to look at how you ensure you’re getting the best out of your exercise.



The first place you should be looking for any hesitation is inside your own mind. Motivation can be a tricky thing to get a grasp on. For one, you need to think about the bigger picture. What are your overall goals? What shape are you trying to get in and why? Then you need to think about the steps there. How are you measuring your goals? Is it numbers of reps, time spent running or weight lost? Finally, look at the ways you can spark your inspiration. Using things like music or even having a friend to exercise alongside you can give you that prompting boost you need.


If you want better results, then you need to look at just what you’re doing as well. For some people, the steady-as-she-goes approach works. That is, some people work better by increasing their performance in increments. If you really want to see results sooner than later, however, you need to up the intensity. You need to look at, for example, HIIT methods. Just make sure that you’re being responsible as you do so. Listen to your body. Don’t push yourself over your limit. There’s a difference between intensity and recklessness.


Exercise is only one side of the coin, as well. The food you eat is going to play a big impact as well. For example, if you’re building muscle, you better be fueling yourself with protein and the right carbs. If you’re having a daily run, but eating more to make up for it, you’re not going to lose any weight. The same goes for the other end. If you’re eating too little, you might not hit your metabolic rate. This means your body will conserve energy, making it harder to lose weight. You need a balanced diet, not a fad.



Food is only one part of makes an adequate recovery as well. Hydration is the other obvious bit. A big part of recovery comes immediately after the exercise. Make sure that you’re warming down and properly stretching. If you don’t, you could cause more pain that good to the parts of the body you just worked out. That means more time off your feet which could mean undoing all the effort of the exercise in the first place. Make sure you’re not overworking yourself and you’re taking the right amount of time to rest. Not too much, not too little.


If you’re using the right exercise gear, it can very easily get in your way. For example, if you’re using weights that are too light for you, or the weights you use every time. You’re not going to get a lot more output from because your body has become used to them. The same goes for the gear you wear, as well. You need proper running trainers if you want to avoid some of the soul-destroying foot pain you might get otherwise. Similarly, if sweat is a problem, you need to look at places like ColoredSweatbands.com to solve it.


Nowadays, a lot of the problems of motivation and goals can be solved with the help of some smart electronics. Are you unsure how much calories you’re burning on an exercise? There’s an app for that. Do you want to know a better hiking route than the one you’re taking right now? There’s an app for that, too. If you need motivating music, there’s even an app that changes the songs on your phone to help you find a fitting tempo. Don’t neglect some of the tools that can help you get the best of your workout. Check out some of the apps on places like PCmag.com.

What you do. What you eat. Even what you wear. It all matters to making sure that you’re taking the steps in fitness that you need to be taking. Hopefully, this guide is going to help you untangle any of the snafus that have been getting the way of your progress. Work it out, then keep working out.

…Tips for Getting Lean on a Budget…

5 Tips for Getting Lean on a Budget

Are you looking to lose body weight, gain muscle and overall just get lean? Are you worried about the expense of the food required to achieve the body that you desire? Below are five specific tips on how to get lean and remain within your budget.

Tip #1: Create a Shopping List

Before you even go grocery shopping, you want to make a shopping list that you should 100% stick too as this will help you and save time at the time. There are certainly common, basic foods that should always be in your pantry that you can purchase really at any grocery store. These staples include eggs, brown rice, canned tuna, whole wheat pasta, and vegetables just to name a few. Be sure to look at the sales ads, clip coupons and buy generic when possible. Whatever you choose, be sure to check out the labels to makes sure it is low in carbs and does not have excessive fats. Additionally, make certain to avoid processed and pre-packaged foods as you want to try to eat cleaner and without as many preservatives and additives.

Tip #2: Farmer’s Markets

If you are like me, then you love vegetables and want the freshest, cheapest selection. Both fruits and vegetables can be costly but by going to your local farmers’ market you will likely see that these essential foods can be purchased fresher and at a more budget-friendly cost. Vegetables certainly need to be one of the main foods that you eat in order to become leaner. Fruits can also be eaten but be aware that some have high sugar counts and should be avoided.


Tip #3: Buy in Bulk and Freeze

Sometimes it is better just to buy in bulk and freeze. If you are a member of a warehouse type store that sells in bulk then make good use of your membership. Great deals on meats can always be found at these types of stores making this a great place to stock up on ground turkey, chicken breasts and any other lean meat that fits within your diet.

Tip #4: Prepare for the Week

Preparation is key in trying to stay within a budget. Pick a day every week to prepare the next week’s meals in bulk. Pick a meat, a grain and a vegetable and make enough for you to enjoy for the rest of the week. If you are eating precisely the exact portion size then you may want to invest in a small scale. Preparation will help avoid wasting of food and acting on impulse when deciding on a meal. Generally, I like to prepare a menu so that I know that absolutely no food is going to waste.

Tip #5: Coupons and Promo Codes

Finally, many choose to supplement their diet with a protein shake or extra supplements. Such products can be purchased at bodybuilding.com or PuritansPride.com.

Be sure to check out PuritainPride’s coupons or bodybuilding.com promo codes at mamma.com as this will save you a great deal of money!

…Infinite Life Fitness Recipe: Stuffed Jack-O-Lantern Bell Peppers…


Looking for a great way to create a Halloween themed dinner for your family? Or are you looking for a dish to take to an upcoming Halloween party? Here is a great (and simple) recipe for a Spoo-tastic dish for the upcoming holiday.


What you will need (This recipe will make 6 bell peppers):

  • 1 lb lean meat (you can use ground turkey, chicken, beef, deer, or whatever you would like!)
  • 6 bell peppers (any color will work! But Orange will be the best to imitate a real pumpkin)
  • 2 tablespoons of the olive oil
  • 1 cup of black beans
  • 1.5 cup or rice (I used Uncle Ben’s Wild Rice)
  • 1/2 cup chopped onions
  • 1/2 cup chopped mushrooms
  • 1tsp salt
  • 1tsp pepper
  • 1.5 cup low fat cheese
  • 1 clove of garlic


  • Heat oven to 350 degrees Ferinheight
  • WASH and Cut the tops off the peppers
  • Remove the inside content of the peppers and wash them again
  • Heat the olive oil in a large skillet over medium-high heat
  • Add the meat (for my peppers in the video I cooked chicken)
  •  Season meat with salt, pepper, garlic, and other desired seasoning
  • Add mushrooms, onions, rice, beans, and whatever else you would like to add to the skillet
  • Cook all off the contents, breaking up the lumps, until the meat is thoroughly cooked (approximately 8 to 10 minutes)
  • Once all contents are cooked stir in cheese
  • Evenly distribute contents of skillet into the bell peppers
  • Sprinkle a small portion of cheese on the very top of the peppers
  • Pour a small amount of water into the bottom of the baking dish
  • Cover  backing dish with foil and bake for 15 -30 minutes (the longer you cook it, the softer the pepper will become. If you want a firm crisp pepper cook it for a smaller amount of time)

Sever these stuffed peppers with your favorite side dishes and enjoy a delicious Halloween themed meal!

…Fitness Hacks!…

If you are like me, each day can be chaotic and full of activities from the time that I wake up until I jump into bed at nigh. There are always small things that can be done to help our busy lives run a little smoother.  This can be more helpful for those who say that “they are too busy” to workout or just have a bad habit of forgetting things that are needed to go workout (leading to another reason why people make excuses to get out of working out).

Throw out junk food

This is something that I help practice with my clients.  Is there a need for a jumbo box of Twinkies or king size package of candy bars?  Sure, your kids or significant other may enjoy these treats.  If there is no reason to have them at your house limit how many of these kinds of food you have around.  It will help by not tempting you to want to eat those things.   If you do have to have them at home try to keep them in a hard to reach place or have them hidden so you can not find them.  Until you can create your own will power to stay away from those things getting help from those around you can help you to become successful with reaching your health goals.

Have a box of food that you are trying to get out of your house? Instead of throwing it away consider donating it to a local school or food bank!

Is your favorite show on tonight? Watch it WHILE you workout

This is a trick that I personally use and I tell ALL of my clients to use.  If you have 1-3 shows that you watch each week plan your cardio time DURING those shoes. You can be on the cardio equipment and not miss your favorite episode.  It will also allow you to kill two birds with one stone!

Pack a bag

Each night before I go to bed I try to get everything ready for the next day.  This includes my workout clothes.  Getting them together allows me to double check that I have everything needed so I wont forget anything.  I will place my gym bag near the door so I will not forget it when I leave in the morning. I also keep a small “emergency fitness bag” in my trunk.  This bag has the following: ear buds (because I am always losing or forgetting mine at home), socks (you never know when you forget to grab some when you wear flip flops or tights to work), sports bra (I bought a spare sports bra and keep it in the bag because sometimes all of my workout clothes are in the washer/dryer and I need one), hair ties, and an empty water bottle. Make sure to add anything that you typically forget.

You can also follow this trip to save you space if you have to pack your gym clothes in a small bag or purse:


Plan ahead!

Make sure to PLAN the days you want to workout AND what you want to do on those days.  Consider your workout time an important meeting that you have set with yourself.  If you have meetings for work or for other hobbies you are doing, do you plan your day/schedule around those meetings so you can attend them? Treat your gym session just as you would treat any other meeting you will schedule.


It is clear that most people are not drinking enough water. You want to make sure that you are allowing your body to get the hydration it needs! Here is a great trick that I teach my clients to use to help them drink more water:


Take time to recover!

Although some people enjoy working out 7 days a week, it is also recommended that you allow your body to have time to recover.  This is a great time to stretch and just let your body heal! Ice packs and self heating ointment can be great things to use to help you recover.  Here are some at-home remedies that you can try on your own:



Set realistic goals!

This is probably one of the most common mistakes.  You have to set a goal that will be reachable in a realistic amount of time. If you set goals that are hard/impossible to obtain this could contribute to you not reaching your goals. Start with a smaller goal and then gradually work towards that (adding other small goals along the way).

…EGG-cellent quick & healthy breakfast ideas…



A favorite breakfast option for most people.

The good thing about eggs… you can prepare them in various ways!

Eggs are packed with nutrition and protein!


Eggs are considered to be a “pure protein”.  What give it that unique characteristic is the fact that it carries ALL NINE essential amino acids. Amino are VERY important because they are the key components in helping your body form protein. When you consume foods, like protein, your body breaks it down into specific amino acids. Your body then rearranges them and puts them back together in a “new” form of protein. These “new” proteins can be found in your hair, skin, organs, bone, and skeletal muscles. Your body will also use protein to help repair damaged tissues and cells and upkeep and maintain your muscles.

Eggs are also packed with omega-3 fatty acids.  This is a nutrient that your body can not make so it is important that you consume them.  These omega-3 fatty acids are essential to your body.  These omega-3 fatty acids aid in helping to reduce heart disease, and research has also shown that the consumption of omega-3 fatty acids has been linked to help with depression.

Eggs are “Egg-sactly” what the doctors suggest you regularly consume to help with your overall health. You do not have to make them “Egg-stravagent” or use “Egg-streme” recipes to enjoy an “Egg-ceptional” meal!

…You might be a fit chick if…

Fit women around the world may be able to relate to the day to day struggles that we often come across. I never view my fit lifestyle to be a burden, but it does tend to throw some hurdles in the way of “normal” life situations. But, maybe after seeing this post, people can view the world from our eyes.


You may be a Fit Chick If…

You have invested in the stretch…which means a high percentage of your clothes (mainly pants) are made of a material that allows them REALLY stretchy. I get it ladies! Yoga pants and workout tights are more comfortable than those leg prisons you call pants that you wear to work each day. Pants constrict/hide those muscles you have been working hard for…



You have such a huge collection of water bottles and shaker bottles that you are having to get creative with ways to store them…


You plan most extracurricular activities around your gym/workout schedule…


When “grabbing a drink” does not insinuate happy hour, and “eating on the go” has a whole new meaning…


When trying to eat food that was not originally planned, you quickly try to manipulate your macros to see how you can make that food (or drink) fit…


Speaking of Macros…you are ALWAYS hungry…


Because lifting weights causes your hands to feel like brillo pads…


Running/workout shoes take priority over ANY other shoe…


Meal Prep… Enough said…


Tupperware… Enough Said…


Words like “1RM”, “Plyos”, and “Dropsets” are apart of everyday conversations…


And by this point you are no longer hungry… you are full blown HANGRY…


#MealPrepMondays is not just planning out your meals and preparing them, it is a work of art…


During the holidays when all the holiday treats start to emerge, that is when your strength to resist temptation is truly tested…


Because you drink so much water, you are aware of  all the bathrooms that are around you…


But one of the most fun things about being a fit chick: you never pass up the opportunity to show off your gainz!


…Jennifer’s Journey: 70 Days and Counting…


It has been a while since I last posted. The school year has geared back up, I am trying to be a better teacher. The second year of teaching is definitely much more enjoyable and less stressful than the first year of teaching. Wedding planning has also been in full swing as we are working on putting together the invitations and finding a DJ!

It is exactly 70 days since my surgery and I am about 75 pounds away from my goal weight! I would have never thought it possible to not only lose weight, but also keep the weight off. Last post I wrote about the process of actually having the surgery done. That was the easy part. Well not easy, the recovery sucked, but I did not have to do much work during this part of the process. I got to get put to sleep as a surgeon tore open my body and removed a piece of it. I then was able to sleep while my body fought to repair itself. What I did not realize was how much mental and emotion strain would come after all was said and done. I would still hands down do the surgery again in a heartbeat, but the process to recovery was rocky and difficult and eye opening.

In the hospital before they would let me leave, I had to walk at least 3 times a day. This was a painful process as my incisions were still trying to heal and I was tender to the touch. The infamous Nurse Jackie would tell me that I needed to walk and walk and walk while all I wanted to do was sleep and sleep and sleep. To Nurse Jackie’s defense, the surgeon said that walking around is one of the quickest ways to encourage healing during this time period. Walking (and movement in general) forces more blood to flood to the site of surgery allowing for it to get more nutrients at a quicker rate.

I had to stay in the hospital and extra night because of the low amount of fluids that I was able to tolerate. Fluids during this period of time are extremely important to keeping your body hydrated and getting in the required nutrients. For two weeks after surgery you are on a liquid only diet. During this time my life consisted of broth, jello, popsicles, and protein shakes. I never thought that I was an emotional eater. I was not someone to sit around and eat my feelings away. But, during this two-week period I realized that food is so central to human interactions and relationships. Friends would invite me out to eat and I would have to decline because first I could not eat anything and second I was completely miserable. I hated having such a limited amount of food to choose from. There are only so many combinations of soup-jello- protein shake that you can make. During this time my fiancé was away in Guatemala on a trip that had been planned months before. I realized that for the first time that I could ever remember, I became depressed over eating. I did not want to eat and lucky for me, I did not have much of an appetite and had to force myself to eat 3-4 times a day (small meals of course) to get in my required protein. I was easily irritable and had to force myself to get up and out of bed every single day. I have struggled with depression throughout my life and I this period of time really pushed me mentally all over the place. I realized that I was not receiving my required amount of anti depression because the medicine was going through my system too quickly. This mixed with the inability to eat made me unbearable. I am so lucky that not only did my fiancé stick by me, she tried and tried and tried to do everything in her power to make me feel like I was important and that I was not going through this alone. It was one of the roughest periods of my life.


One major positive that I saw right after the surgery was the fact that I was about to cut out 2/3 rd of the medicine that I was taking. I had a blood pressure medicine to help control my migraine headaches. I was completely off of that medicine within 2 weeks post surgery. I have also seen a significant decrease in the number of migraine headaches that I’ve had. Prior to surgery, I was diagnosed with sleep apnea and it has all but disappeared since. I have more energy and my skin is clearer (although I did have a few weeks of breakouts as my hormones readjusted to the weight loss).

Recently I had my one month check in with the surgeon and my primary care provider and everything checked out okay. They said that my progress is actually on the higher side and that I will probably be at my goal weight within 10-12 months even though my weight loss has definitely started to slow down (I was originally losing anywhere from 15-20 lbs a week to now losing about 5 lbs a week). I did make one unexpected pit stop to the ER (I had gastritis and an infection), but after fluids and antibiotics I was able to bounce right back. My surgeon and nutritionist have been super available and have worked with me every step of the way.

At first I did not see a difference, but now I can definitely tell, especially when trying on different outfits that have been hanging in my closet. My face is more defined and my jackets hang off of me quite a bit more. I get compliments quite a bit. It is a little weird to hear people say that I am thin (even though I wouldn’t go as far as to say that). I am still uncomfortable when people point out my weight (or lack of it) as I have been self conscious about it my entire life. This is slowly changing and I am definitely happier with how I feel overall.

…Training: what is best for you?…

With resources that you can find on dozens of fitness websites, it can be very hard to figure out what is the best workout method for you to use for your own fitness goals.  There are also various fitness trends that circulate other sites such as Pinterest that make it easy to get overwhelmed with the idea of starting a new fitness program.

The first thing that you have to do is ask:

What is your overall goal?

This is a question that I ask all of my new clients.  I have found that people like to focus on short term goals rather than the long term overall goal.  Those are great BUT you have to create a healthy lifestyle that will work with your current lifestyle.  This will allow you to properly integrate healthy habits that you will be able to sustain even after your short term goals are reached. In my experience I often see people work hard to achieve their short term goals. After that goal is reached, they stop training or practicing healthy habits and revert back to their old habits.  But, if you get people to focus on working towards long term life goals, this is when you find clients will be more successful and more satisfied with their overall healthy lifestyle.

Here is a document that I give my clients when we have our initial fitness consultation.

 [gview file=”http://www.infinitelifefitness.com/wp-content/uploads/2016/09/What-are-your-goals.pdf”]

You have to create an overall mind shift to get people to think of more than just short term goals.

There is a huge misconception that being healthy and fit requires you to give up a lot things that you regularly enjoy.  That is FALSE! You have to find a balance via making health and fitness fit into your current lifestyle. Integration of healthy habits makes it an easy transition and also allows for this habit to become a true habit that can be sustained for a long period of time.

If you feel that this is something that you can not do alone, there are infinite support groups that can be found online.  You can also seek the help of friends and family.  You can maybe convince them to join you so you can help to keep each other accountable.  You can also seek the help of a personal trainer or coach that can also assist you every step of the way.

Stop giving up on the idea that you can not be the healthy and fit person that you want to be! YOU have to make the decision to get up and make those needed lifestyles changes to help you reach your goals. YOU have to take those steps to set things in motion to get you closer to those goals.  YOU have the power and drive to do something about it.