I know I’m not the only one who strives to live a healthy lifestyle. I work out and eat healthfully most of the time. Also like many others, I enjoy an occasional soda. I’ve been drinking diet soda since I was old enough to know what a diet was. I mean, reaching for a diet soda is better for you, right? I mean there’s no denying the fact it has no calories unlike its sugary brothers.

Well, not so fast diet soda swillers. I found out some health info that you might not have been aware of.  According to Fit Day, a free online food tracking and journaling website, you should know that excessively drinking diet soda can potentially damage your kidneys, lead to bone loss, erode tooth enamel and even lead to weight gain.

It seems that diet soda drinkers often think that because they’ve consumed no calories in their soda, they can get away with more calories elsewhere. Further, the sweet taste of diet sodas can actually help to increase our appetites.

According to Mayo Clinic Nutritionist, Kathy Zeratsky, having an occasional can of soda (one or two a day) probably won’t do much harm, but there are way better things to regularly drink.

Personally, I’ll stick to homemade green iced-tea, homemade lemonade and water. It’s not to say the occasional glass of diet soda isn’t going to make it’s way to my mouth but it won’t be my usual go-to beverage.

What about you? Have you given up diet soft drinks? Do you drink regular or diet soda?

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Before you dismiss this blog as just some fluffy fashion piece, listen up, picking the right workout gear can greatly make or break your workout session.  We’ve come a long way in designing and creating workout apparel to compliment and support our workout goals.

We no longer have to have heavy, uncomfortable cotton stick to our bodies, we don’t have to sweat, chafe, blister or be under supported… And (here comes the fashion part) we can look good too!  Studies show that when we look good we feel good.  I’ll be the first to admit that when I look the part of a serious runner – there is a little extra pep in the step when I’m out there logging miles.

Before you start shopping, here are a few tips to take into account:

What’s your sport? If you like to run or bike, wide-legged yoga pants can get in the way.  If you do yoga or zumba, you might look for something with great coverage and movement. If you’re a weight lifter, seeing your biceps working as you hit the iron may motivate you to work harder, and if you’re using your Ab Coaster a form fitting technical shirt that shows off your hard work might inspire an extra set.

On the other hand…

What is your comfort zone? Do you like shorts? Fitted pants? Running tights? Determine what kind of style you like rather than being a slave to what the sport might dictate. I hate tennis skirts. I don’t care if I’m the only geek out there in a pair of running pants, that’s my comfort zone.

Don’t sweat it. Look for material with buzz words like “dry max” or “moisture wicking.” These fabrics allow you to sweat and then pulls the moisture away from your body. The material is less heavy and will keep you drier which in turn will prevent your cool-down from becoming a heavy freeze down.  Choosing socks with these fabrics (over traditional cotton) greatly reduces friction and the potential for blisters.

Be supportive. Women, there is a value in finding the right sports bra. Maybe you need compression sleeves, or tights. If you run or hike trails get the right shoes and protective layers. If you like to workout with music, many retailers make pants, shirts and workout jackets with special media player pockets that makes carrying those devices easier and more practical.

Price. I used to think that getting great workout gear meant spending a fortune. Confession: one of my favorite pair of workout pants came from Walmart.  I loved them so much (and they were so affordable) that I went back for a second pair! Also, many of the big sporting goods stores often offer fantastic sale prices and coupon incentives.  Shop off season (running shorts in the winter) and score big.

So get some of the right gear and dress for workout success!

Now you have a great excuse why you need a great Swedish massage after working out on your Ab Coaster. According to research, a massage helps reduce tissue inflammation and increases blood flow to help speed up strength recovery by 60%. And I’m not talking about expensive massages. You can do your own or get someone to do it for you. Just wait a few hours after a work for your muscles to cool down then give your self a quick 10-minute rub down.

Here are some ways to get the best results. Use long, smooth strokes over the muscles. If there are knots, move slowly from the outside in with light pressure. Have a great Ab Coaster workout and a soothing 10-minute massage before bed and you’ll sleep like a baby.

Photo Credit: graur razvan ionut / FreeDigitalPhotos.net

For years I would dutifully work out, eat right, and seemingly take the steps that should be assuring a safe but steady weight loss. However, week upon week, month upon month, I would step on the scale and if the scale budged at all it would be very little.

I was frustrated to say the least!

Then, I read an article about the importance of keeping a food journal. I rolled my eyes, I mean, I was eating so healthy. It had to be something medical! It certainly couldn’t have been my food. Or could it?

I kept the food journal and discovered that it was, amongst things, what I was eating. Although I was eating healthy, I was still taking in more calories than I burned and you can’t lose weight with that equation.

Here are a few of the sneaky ways that you could be stalling your weight loss efforts:

• Food for thought.  It seems that I’m not the only person to workout hard and still underestimate how many calories I’m taking in. Calories (even healthy ones) add up quickly.  Here are some sneaky foods: Avocado, olive oil, peanut butter, nuts, granola, whole grain breads, protein shakes, fruit smoothies and health bars. Most of these foods should be included in your healthy diet but you still have to be aware of calories. A tablespoon of peanut butter on a whole grain english muffin can be a great pre-workout snack – but if you’re just spooning it out and not paying attention, your tablespoon could easily turn into 3 and that’s where the problem comes in!
• Your “routine” routine. Have you been doing the same exact workout for the last couple of months? Your body might need a shake-up. When you first did a particular workout it may have been challenging and effective. If it feels too easy or if you’re going thru the motions without putting the extra push behind it, you may be setting yourself up for disappointment at the scale.  You don’t have to start from scratch. Try upping resistance, reps or how much time you spend working out.
• Bottoms up. Thousands of needless calories get mindlessly swilled each year. Fruit juices, happy hour toasts, fancy mocha-chocha coffee drinks topped with whipped cream, all gulped with little thought.  Consider taking a look at your beverages and making switches. Skip orange juice in the morning and save about 110 calories (per 8-oz. glass) a day. That innocent glass of OJ is a whopping 3,000 calories a month!  Swap whole milk for skim milk, unsweetened iced tea instead of sugary sodas and wine instead of calorie-filled margaritas at happy hour. You can drop 4 pounds a month without changing anything else if you make the right beverage changes.

Have you solved a weight loss plateau problem? What did you find was holding you back?

Image: Stuart Miles / FreeDigitalPhotos.net

You’ve all heard the common myths about nutrition thought to be true for years. Follow these simple steps and you’re on your way to being healthy and losing weight. Well I’m here to tell you that some of these may not be really true.

Never eat after 6 p.m.
The time doesn’t matter as much as how much you eat and when you go to sleep. When you stay up too late, when you’re supposed to be sleeping, then you eat more that day. Eat dinner at a sensible time and try not to stay up too late or else you will be midnight snacking.

Eight 8-ounce Glasses Of Water Daily Is The Cure
A study done in the American Journal of Physiology found no real benefits from drinking this much water. What you should focus on is drinking when you’re thirsty. Let your body tell you when you need fluids.

Carbs Are the Enemy
It’s not what you eat, it’s how you eat it. Some carbs in combination with protein actually helps lower glycemic response. As long as at least half your grains are whole you can still enjoy refined grains.

What are some nutrition myths you’ve held true?

If your loved one is serious about his or her health and fitness, forget the candy and flowers this year and consider some of these thoughtful Valentine’s Day gifts!

1. A massage. Achey muscles, tough workouts, and mental stress can all be soothed and sailed away by a lovely one hour massage.  Many elite athletes are regulars when it comes to massage, recognizing the need to rejuvenate the body in this way. Whether you offer to “do it yourself” or purchase a gift certificate to the local spa – this is a great gift.
2. An inspirational piece of jewelry. One of my favorite pieces of jewelry is a bracelet that my sweetie gave me after running my first marathon. It’s a silver bracelet that simply says, “26.2″ I wear it when I work out and I look at it during tough times to remind myself of what I can accomplish. Other charms might say, “Believe,” “Courage,” “Strength,” and other power words or sayings. There are plenty of websites like this one that specializes in “inspirational jewelry” perfect for the health enthusiasts.
3. A fantastic cookbook. In this day and age of google searching recipes, sometimes it’s nice to get an old-school cookbook. To keep the health enthusiast on track, find one like, Secrets of A Skinny Chef.  Way big bonus points if you also cook a recipe from the book as a romantic Valentine’s Day dinner or dessert!
4. A beautifully framed picture of you two doing something athletic. Did you do a cool hike on vacation? Compete in a triathlon together and have a picture taken at the finish line? Maybe it’s just a great shot of you two right before a workout. Have the picture professional framed as a reminder of your commitment to health and each other.
5. A healthy get away. For the big-spenders out there, nothing is more exciting than being whisked away to some exotic or interesting location. From a yoga retreat to a white-water rafting exhibition to snowboarding the mountains, surprising your love with a trip of adventure and activity is a sure-fire recipe for romance!

What are you thinking of giving the health enthusiast in your life?

Image: Ambro / FreeDigitalPhotos.net

If you find your workout waning you might consider adding some music. For many, music helps to motivate and can add energy to tough sessions.

Many runners for example, report running faster or slower based on the song they are listening to!

Here are 10 of my favorite workout songs to add to your playlist:

1. Lose Yourself – Eminem With lyrics like, “This is your moment own it…” and themes of failure not being an option it’s motivational words and edgy beat makes it a great workout song.
2. Sexy and I Know It - LMFAO This song has a great pace and always makes me laugh keeping my workouts fun. It’s lyrics, “I work out,” oddly makes me want to do another set of bicep curls.
3. I Gotta A Feeling – Black Eyed Peas One of those songs that picks me up in the middle of a tough workout… Especially when running.
4. Paradise City – Guns N Roses An old school goodie. Slash tearing it up always gets me going.
5. Tubthumping (I Get Knocked Down) - Chumbawumba This is what pursuing your goals is all about, getting knocked down and getting up again.
6. I’m Not Afraid - Eminem Another Eminem song that fits the bill with both powerful lyrics and the perfect groove.
7. Good Feeling – Flo Rida Inspirational message and hip-hop-pop that provides an energy surge.
8. Seven Nation Army – White Stripes This classic White Stripe tune has a hard edge that is particularly helpful to me during a grueling part of my workout or when I want to step up the intensity.
9. Raise Your Glass - P!nk A cool, catchy, rock/pop song to keep your energy up when you might be losing a little steam.
10. Eye of The Tiger – Survivor Who doesn’t want to summon their “inner Rocky” during a tough workout? An oldie but a goodie.

This is my personal power list.

What’s on your playlist that I should check out?

Do you constantly find yourself using the excuse that you’re just too busy to eat right and get your workouts done? Well throw that excuse away. Because we have 3 ways you can help yourself keep fit nutritiously and physically.

1. Start with a protein-packed breakfast every morning. Protein is needed, especially when you’re strength training. It helps build muscle. And, of course, breakfast is the most important meal of the day so definitely don’t skip it.

2. Break up your workouts throughout the day. If you only have time to do a 30-minute workout in the morning and another one at night, use the morning workout for your cardio and use your Ab Coaster Max at night. You don’t always need to spend 1 straight hour working out.

3. Go ahead and eat those sweets… sometimes. It’s not always possible to resist and it’s okay to have a little bit here and there. Just don’t overdo it. Sweets in moderation.

Photo Credit: Ambro / FreeDigitalPhotos.net

Work, kids, social life, commute. Lets face it, time can be a real issue when it comes to working out consistently.

I have faced down many of the same issues and have found ways to remain active even on the busiest of days.

Here are some ways to get your workouts in:

• Flexibility. Perhaps you are used to working out in the evening. Is it possible to get up a half an hour earlier and get some working out in? Really think about this one. Often we are quick to say, “It’s not possible” when it’s really a matter or not wanting to. If you’re not a morning person, start by getting up just five minutes earlier every few days until you reach a half an hour (or more) and develop a routine. Many enjoy getting up and working out. It gets the body going, provides energy and puts you in a good state of mind for the rest of the day.
• Quality over quantity. As a runner, somedays I don’t have the time to do a five or six mile run. Somedays I only have ten minutes to give. If I’m running that day I will make the most of those ten minutes. I’ll do speed work and hill work. It might only be ten minutes but it’ll be the most butt-kicking ten minutes I can make it. Same goes for weights and other activities. Make the time count. As an Ab Coaster owner you can always jump on that for just a few minutes here and there and reap benefits.
• Multi-task. Replace your desk chair with a balance ball to burn calories and subtly strengthen muscles all day. Use weights while you are on a phone call or your Ab Coaster as you are catching up on your favorite television show. Think outside the box to get extra activity in. Park further away, take the stairs, stand instead of sit whenever you can.
• Double up. On the days you have extra time, take advantage and do two workouts. Maybe running in the morning and strength training in the afternoon. One or two power days like this will help carry you through the busier days and keep your fitness commitment strong.

What are some of your own tricks to make time to workout in a busy world?

Recently a few friends and I got into a discussion about working out at home vs working out at the gym. One claimed, “Working out at home never works” and the other lamented, “Ugh. My gym membership card is dusty from never being used!” They heatedly debated why one place to workout is so much better than the other.

Who was right? Both, actually.

I have successfully worked out at home and at the gym and believe that it’s not the home or away situation that makes the man it’s the man who makes the best of the situation.

When it comes to deciding which place to workout is ideal for you consider the following:

Are you social? If you are, then you might benefit from a gym membership. Studies show that many are motivated by having work-out buddies or working with trainers. Conversely, if you would rather focus on your task and would prefer to skip the chit chat, home-based workouts may suit you better.

At home exercisers can turn to the internet to find support, feedback and others to connect with.

Do you require many activities to remain motivated? Gyms offer tons of cardio and weight training machines as well as classes and other bells and whistles. If you get bored easily, a membership might keep you going. If you are a ‘no frills’ type who sticks to basic weight training, using your Ab Coaster and an occasional run around the neighborhood – you could skip the gym.

You can keep your at-home workouts more interesting by exploring work-out DVDs, exercise books, utilizing music and adding more intensity to your workout.

Considering convenience. Sometimes working out at home is going to simply be most convenient for someone while for others, working out near their workplace might be best.

For me, I combine both approaches. Some days I work out at home – sticking to my at-home Ab Coaster, a work-out DVD, a run around town. Other times, I break the boredom and hit the gym. I am lucky because the RetroFitness that I visit even has its very own Ab Coaster!

Exploring both and figuring out what is going to keep you motivated in pursuing your health and fitness goals is the bottom line.

Where do you prefer to get your workouts done?