Empower Blog

We all have times when we 'fall off the wagon' and somehow miss our workouts. There are legitimate reasons why we have to put exercising on the back burner – life happens! The problem is that sometimes once we start down that path, there's no end to the excuses we come up with to take a break from exercising.

Did you know that it takes only about two weeks to start losing your level of cardiovascular fitness when you stop exercising? And that after about three to four weeks without exercise you'll start losing muscle? Don't forget that losing muscle is the worst thing you can do when trying to lose fat!

We already know that exercise is good for us. We try to work out on a regular basis, reminding ourselves that the payoff is well worth the effort. The best advice is really to stay consistent. Make your exercise time a priority – schedule it in your planner, write it on your calendar, block it out so that nothing else can be scheduled in during this time. If you have to miss one session, just make sure you make the next one and get right back into your routine.

Consistency is the key to success in health and fitness. Commit to exercising at least three times each week. Commit to strength training at least twice a week. You made a commitment to yourself that is worth keeping - so keep it!

By Heather Hawk

Tempting foods are everywhere. If I could still be healthy and live on sweets I would. But since that isn’t possible, I know the importance of healthy eating. I’ve learned from my own experience that small changes can add up to big results when it comes to my health and my body shape. There are simple changes I’ve made over the years that save me big on the calorie count.

• Order salads with dressing and cheese on the side
• Avoid fried foods
• When ordering sandwiches, ask for whole grain bread
• For any meal, ask for all sauces on the side
• Avoid creamy soups, choose clear or broth based soups instead
• Drink water or unsweetened tea instead of soda