Fitness Calendar

Red Cross

For information or to make an appointment at any of the Missoula-area sites, call 1-800-REDCROSS or the number listed. The Missoula center is located at 2401 N. Reserve St., Suite 6.

Tuesday, Oct. 23 Salish Kootenai College, Pablo, 11 a.m. to 3 p.m. in the Joe McDonald Health &Athletic Center, visit www.redcrossblood.org[1] and enter sponsor code SKC or call 676-8666; and Eureka Church of Jesus Christ of Latter-day Saints, noon to 5 p.m.

Wednesday, Oct. 24 Alpha Phi, 1107 Gerald Ave., 11 a.m. to 4 p.m., visit redcrossblood.org[2] and enter sponsor code umgreek or email ellen.etrheim@umconnect.umt.edu[3]; Ronan High School, 10 a.m. to 2 p.m. in the gym, call 676-3390, Ext. 3501 or Ext. 3506; and Cutbank community, 800 E. Railroad St., noon to 6 p.m.

Thursday, Oct. 25 Jore Corporation, Ronan, 10 a.m. to 2 p.m. in the bloodmobile, call 528-4473; North Valley Public Library, Stevensville, 10 a.m. to 2 p.m., visit redcrossblood.org[4] and enter sponsor codenorthvalleylibrary; and Seville Colony, Cut Bank, 11 a.m. to 2 p.m.

Friday, Oct. 26 Costco Wholesale, 3220 Northern Pacific Ave., 10 a.m. to 2 p.m. in the bloodmobile, contact Glenda Moseley; Missoula Red Cross Center, 10 a.m. to 2 p.m.; and Kalispell Red Cross Center, 10 a.m. to 2 p.m.

Saturday, Oct. 27 Kalispell Red Cross Center, 10 a.m. to 2 p.m.

Monday, Oct. 29 Darby community, 106 Main St., 2 to 6 p.m., call 821-4442; Missoula Red Cross Center, 2 to 6 p.m.; and Kalispell Red Cross Center, 2 to 6 p.m.

Tuesday, Oct. 30 Frenchtown High School, 9:30 a.m. to 1:30 p.m., call 626-2670; and Kalispell Red Cross Center, 2 to 6 p.m.

Coming soon

Free back seminar The Womens Club Health and Fitness Center, 2105 Bow St., will host a free program on Back Tips for People Who Sit with Clarisse Landry from Valley Physical Therapy. Two sessions will be offered:Tuesday, Oct. 23, from 12:30 to 1:30 p.m. and Thursday, Oct. 25, from 6:30 to 7:30 p.m. For more information, call 728-4410 or email Helen@thewomensclub.com[5].

Flu clinics for veterans The Missoula Veterans Clinic, 2687 Palmer St., Suite C-1, is holding after-hours flu clinics for enrolled veterans from 4:30 to 6 p.m. Thursdays, Oct. 25 through Nov. 15. Call (406) 447-6843 for more information.

Beat diabetes Free interactive presentation on how you can immediately improve your glucose will be held at 6:30 p.m. Wednesdays, Oct. 24 and Nov. 14, at the Missoula Country Club in the upstairs meeting room. For questions, call Judy Gilman at 728-4919.

Massage clinics The University of Montana Physical Therapy Student Association will offer 20- and 40-minute massages as a fundraiser. Clinics will be held 6-9 p.m. Monday through Thursday from Oct. 22 to Nov. 15 in Skaggs Building Room 129. The cost is $12 for 20 minutes or $20 for 40 minutes. Appointments are required; call 243-4753.

Brain talk A free lecture on brainwave optimization will be held at 10 a.m. Saturday. BWO is an EEG-based process through which impaired brainwaves are identified and using a non-invasive process assists the brain to balance itself. Limited slots. Call (406) 926-2166 to register. Visit www.betterbrainmt.com[6] for more information.

Advance care planning St. Patrick Hospital will host an hourlong presentation on the importance of an advanced directive. It will take place at 1:30 p.m. Tuesday, Nov. 20, in the Broadway Building Conference Centers, 500 W. Broadway. Call 327-5741 or visit saintpatrick.org[7] for for more information.

Red Willow Center For more information on the following programs at the center, 825 W. Kent, contact Kathy Mangan at 721-0033 or visit www.redwillowlearning.org[8]:

Therapeutic Yoga for Wellness and Healing with Rasa ONeill, Oct. 29-Dec. 3, noon-1 p.m. Mondays, $35 for six weeks or $8 per class.

Tai Chi Chuan with Mike Norvelle, Oct. 24-Dec. 26, 6:30-7:30 p.m. Wednesdays, $35 for six weeks or $8 per class.

Yoga for Chronic Pain with Dena Saedi, Oct. 24-Dec. 19, 5-6 p.m. Wednesdays, $40 for six weeks.

Qigong Self Massagewith Libby McIntyre, Oct. 29, 11 a.m.-1 p.m., $50.

Yoga and the Quest for the True Selfwith Harriet Alterowitz, Oct. 31-Dec. 12 (no class Nov. 21), 1:30-3 p.m. Wednesdays, 1:30-3 p.m., $50.

Healing Yoga Therapy with Jasmine Goldberg, Nov. 1-Dec. 27, 5-7 p.m. Thursdays (no class Nov. 22), $70.

Adapted to Faminewith Shan Guisinger, Nov. 2 and Nov. 9, 2-5 p.m.Fridays, $125.

SoulCollagewith Naomi Thornton, Sunday, Nov. 4, 1-4:30 p.m., $45.

Nia 5 Stages with Jody Mosher, Nov. 5-Dec. 10, 9-10:15 a.m. Mondays, $40.

Walking Qigongwith Libby McIntyre, Nov. 6-Dec. 4, 6-7 p.m. Tuesdays, $40.

Work That Reconnectswith Kathleen Kennedy and Patrick Marsolek, Saturday, Nov. 10, 9 a.m.-4 p.m., $80.

Awareness Through Movementwith Henry Cloud, Saturday, Nov. 17, 10 a.m.-3 p.m., $75.

Reiki 1 with Neil Chaput, Sunday, Nov. 18, 9 a.m.-7 p.m., $90.

BodyTalk To learn more and see a complete calendar of events, visit www.bodytalkmontana.com[9] or www.bodytalksystems.com[10]. For details on this upcoming class in Missoula, call Tori at 880-8749:

ACCESSclass taught by Mangan, Saturday, Nov. 3, 9 a.m.-5 p.m. at Red Willow Learning Center, 825 W. Kent. Cost is $125.

Principles of Consciousness,an advanced module taught by Katharina Hirsch, Nov. 30-Dec. 2. Prerequisites required.

Free clinic, Wednesday, Dec. 5, 6 p.m., Missoula Public Library, 301 E. Main, lecture followed by BodyTalk sessions. Call Debra Shorrock, 728-6347, or Rosie Simth, 240-9103.

Ongoing programs

AA and Al-Anon For the latest Alcoholics Anonymous meetings list, visit www.aa-montana.org[11] or call the Missoula hotline at 543-0011. The information line for Al-Anon and Alateen, which are 12-step recovery programs for relatives and friends whose lives have been affected by alcoholism, is 721-5818.

Adult Asperger support group Meets 6-7:30 p.m. each Thursday at First United Methodist Church, 300 E. Main St., Room 4. Contact Cindy at 327-4349 or cjanego@communitymed.org[12] for more information.

Alzheimers support The monthly sharing brown-bag meeting is the second Wednesday of each month at noon in the community room at Mountain West Bank next to Costco. For more information, call Jackie Johnson at 549-3433.

Alzheimers caregivers support group Meets the fourth Monday of each month at St. Patrick Hospital, Conference Room B, at 6:30 p.m. For more information, call 273-2429.

Anger management group The Aleph p.c. class meets every Tuesday from 2 to 3:30 p.m. The program used dialectical behavior therapy to help overcome problems with anger in four skills areas:emotion regulation, interpersonal effectiveness, mindfulness and distress tolerance. This is an open group, but participants must call 721-2537 before attending.

Breast cancer support group Meets the first Tuesday of the month from noon to 1 p.m. at the Montana Cancer Center, St. Patrick Hospital Broadway Building, second floor. Call 329-5656.

Breast cancer wellness group Meets the second Wednesday of every month from noon to 1:30 p.m. at Community Medical Center. Sessions are free and open to patients who have or who are in treatment for breast cancer. For more information, call Michelle at 327-4517 or Deb at 327-3912.

Cancer Center support group Meets on the second Thursday of each month at the Montana Cancer Center, 500 W. Broadway, from 1:30 to 3:30 p.m. For more information call Bonnie at 240-0996.

Cancer support group A patient support group meets the third Thursday of the month from 10 to 11:30 a.m. at the First Lutheran Church, 2808 South Ave. W. Connect with women and men with all cancer types and stages to discuss and process the roller coaster of emotions that go along with diagnosis. Contact Deb Rivey with the Montana Cancer Specialists at Community Medical Center at 327-3912.

Cancer support group A weekly support group for anyone affected by cancer meets from noon to 1 p.m. Monday at the Polson United Methodist Church, 301 16th Ave. For more information call Tammy Watson at (406) 824-2868 or Terri Haynal at 883-1580 (work) or 883-2065.

Depression support group Meets the last Tuesday of the month from 6 to 7:30 p.m. at CPG Mountain View Family Medicine and Obstetrics, 2835 Fort Missoula Road, Building 3, Suite 101. Facilitated by Dr. Phillip Holman; free and confidential. Call 327-4754.

Diabetes support The following support groups and programs are available:

Missoula Indian Center provides on-site blood sugar testing with a glucose monitor and also offers hemoglobin A1C testing by appointment only. For more information call Yvonne at 829-9515, Ext. 121.

St. Patrick Hospitals Diabetes Care and Prevention Program includes self-management classes, which are are offered on a monthly basis at the Wellness Center in the Broadway Building. Attendees of these classes receive a month membership to the Fitness Center for no additional cost. Individual appointments are also available with either the registered dietitian, certified diabetes educator or the registered nurse/certified diabetes educator. Both the classes and individual appointments are covered by Medicare, Medicaid and most private insurers. Scholarships are available to those who qualify. Additional services are prediabetes counseling in either group or individual format, insulin pump and continuous glucose sensor training. The Diabetes Support Group meets the first Thursday of the month from 6 to 7 p.m. in the Broadway Building Wellness Center. Call 329-5781 for more information or to preregister for classes.

Community Medical Centers Diabetes Management Program offers individual and group sessions to help you manage your diabetes and enjoy a healthy lifestyle. Sessions are led by a nurse and dietitian certified in diabetes education. Physician referral required. Call 327-4325.

Community Medical Center also offers a pool class designed by a physical therapist for adults with diabetes to increase their level of activity in a fun and relaxed group setting. Call 327-4257 for more information.

Double Trouble in Recovery The 12-step program for people with mental health and addiction issues has open meetings at 3:15 p.m. Tuesday and Friday at the Winds of Change Recovery Mall, 2685 Palmer St., No. C (second floor). Coffee is provided. For more information, call Launa at 721-2038.

Epilepsy support group Meets the first Monday of the month from 2 to 3:30 p.m. at the Providence Center, 902 N. Orange St., in Room 107. Patients, relatives, friends and providers welcome. Call Debbie, 721-0707, for more information.

Free exercise class Matz Family Chiropractic, 1519 S. Reserve St., offers a full body workout using resistance bands every Wednesday and Friday from noon to 1 p.m. To sign up, call 549-2006.

Free health exams Women ages 30 to 64 who meet necessary income guidelines and either have no health insurance or have insurance that will not pay for breast and cervical health exams can receive free exams through Partnership Health Centers Montana Cancer Screening Program. Call 258-4162 for more information.

Health Insurance Assistance Service Montana cancer patients can call the American Cancer Societys 24-hour toll-free number to be connected to a health insurance specialist to ask about coverage and insurance programs specific to the state.The number is 1-800-ACS-2345.

Kalispell support groups The following groups meet at The Summit Health Center, 205 Sunnyview Lane:

Better Breathers, third Wednesday of the month at 2 p.m.

Chronic pain, first and third Mondays at 5:30 p.m. starting in March.

NAMI (National Alliance on Mental Illness), fourth Thursday at 1 p.m.

Parkinsons, second Wednesday at 3 p.m.

SOLAS(Surviving Our Loss After Suicide), first Monday at 7 p.m.

TBI (Traumatic Brain Injury) and caregivers, second Monday at 6 p.m.

Make Life Better Transformation Program Nutrition, fitness and personal coaching are included in the 13-week in-home program. For more information, call nurse practitioner and diabetes educator Judy Gilman at 728-4919.

Mens cancer support group Open to men in all phases of testing, treatment and followup, the group meets the last Thursday of the month from 12:15 to 1:45 p.m. at the Montana Cancer Center, 500 W. Broadway. It is facilitated by mental health counselor Greg Shanks. Call 214-9697 or email gshanks@mtneuro.com[13] for more information.

National Alliance on Mental Illness The NAMIFamily and Friends support group meets every Tuesday from 6:30 to 8 p.m. and Thursday from 10 a.m. to noon. Call728-4319 for more information.

OTherapy Yoga For more information on the following classes taught by Karen Oberg at OTherapy Services, 800 Kensington, Suite 100, call 239-5820:Beginning Flow, 5:30-6:45 p.m. Tuesdays; Noontime Yoga, noon-1 p.m. Thursdays; and All Around Yoga, 9:15-10:30 a.m. Fridays. Punch cards are available.

SAA For the latest Sex Addicts Anonymous meeting list visit www.saa-recovery.org[14], call the Missoula hotline at 241-4005 or email MissoulaBetterway@yahoo.com[15]. SAA is a 12-step fellowship of men and women who share experience, strength and hope for the purpose of finding freedom from addictive sexual behavior and helping others recover from sex addiction.

Senior exercise class The Missoula Senior Citizens Center offers an exercise class that focuses on balance training, back strength and core conditioning through gentle yoga matwork every Tuesday and Thursday at9 a.m. Fee is $2 per class. All ages welcome. For more information, call 543-7154 or 552-0500.

Stroke survivor support group Meets the second Thursday of each month from 1:30 to 3:30 p.m. at the Providence Center cafeteria, 900 N. Orange St. Each month features different educational topics and guest speakers. For details call Pam Meck, St. Patrick Rehabilitation Center clinical nurse manager, at 327-3280.

Tai Chi The Missoula Academy of Tai Chi Chuan offers classes and private instruction for all skill levels; beginners welcome. Classes are held at 7:30 p.m. Wednesday and 10 a.m. Saturday at the Barn, 2926 S. Third St. W., and 10 a.m. Thursday at Open Way, 702 Brooks St. Call Chris at 728-0918 or visit missoulataichi.com[16].

TOPS Take Off Pounds Sensibly, an affordable, nonprofit, weight-loss support and wellness organization, meets at 10 a.m. Tuesday at the First Christian Church, 2701 S. Russell St. Call 826-3564. Other TOPS meetings in the area include:

Missoula, Monday, 6 p.m., Prince of Peace Lutheran Church, 2512 Sunset Lane

Seeley Lake, Thursday, 9:30 a.m., Mission Bible Church

Stevensville, Thursday, 9:30 a.m., Baptist Community Church

Hamilton, Wednesday, 4:15 p.m., Methodist-Baptist Federated Church

Hamilton, Thursday, 5:45 p.m., First Baptist Church

Plains, Friday, 11:15 a.m., Church of God

Plains, Thursday, 5:30 p.m., First Security Bank

Hot Springs, Wednesday, 5:15 p.m., Hot Springs Fitness

Thompson Falls, Tuesday, 5 p.m., Montana state offices

Thompson Falls, Friday, 9:30 a.m., Community Congregational Church

Transformation program 13-week in-home program for individualized weight loss and fitness to improve glucose, cholesterol and self-confidence. Weekly phone sessions with personal coach, online tracking and support system. Cost is $395/month for three months. For details and registration, call Judy Gilman at 728-4919.

The Womens Club For more information and to register, call 728-4410:

New TRX training sessions, 5:30-6:30 p.m. Tuesdays.

Beginning belly dance, 5:30 p.m. Tuesdays.

Tai Chi for women with arthritis, noon-12:50 p.m. Wednesdays through Oct. 10.

Your Last Diet! Matz Family Chiropractic, 1519 S. Reserve St., offers free workshops every Wednesday night at 6:30 p.m. for anyone interested in trying food samples or learning about a healthy way to lose weight. Call 549-2006 for more information.

The Fitness Calendar is printed each Tuesday inside the Health section. Deadline is noon Friday the week before publication.


  1. ^ www.redcrossblood.org (www.redcrossblood.org)
  2. ^ redcrossblood.org (redcrossblood.org)
  3. ^ ellen.etrheim@umconnect.umt.edu (missoulian.com)
  4. ^ redcrossblood.org (redcrossblood.org)
  5. ^ Helen@thewomensclub.com (missoulian.com)
  6. ^ www.betterbrainmt.com (www.betterbrainmt.com)
  7. ^ saintpatrick.org (saintpatrick.org)
  8. ^ www.redwillowlearning.org (www.redwillowlearning.org)
  9. ^ www.bodytalkmontana.com (www.bodytalkmontana.com)
  10. ^ www.bodytalksystems.com (www.bodytalksystems.com)
  11. ^ www.aa-montana.org (www.aa-montana.org)
  12. ^ cjanego@communitymed.org (missoulian.com)
  13. ^ gshanks@mtneuro.com (missoulian.com)
  14. ^ www.saa-recovery.org (www.saa-recovery.org)
  15. ^ MissoulaBetterway@yahoo.com (missoulian.com)
  16. ^ missoulataichi.com (missoulataichi.com)

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    • Gem
    • October 23, 2012

    Does Anyone Know Any Fitness Tips That Work? Short fitness tips that really work would be very helpful, thanks.

      • HealthNut
      • October 23, 2012

      To stay fit or become?

      Becoming fit requires motivation and determination. Eating healthy and regular exercise.
      Try avoiding fast food places at all times; don’t skip breakfast (most essential meal of the day).
      Hope this link will help you:

  1. Reply

    What Are Some Good Fitness Tips? I have been trying to lose weight for a couple months now and has been stuck at one weight. Do anyone have any fitness tips and also eating tips for me?

      • HealthNut
      • October 23, 2012

      80% of weight loss is diet.
      You can eat a healthy diet and lose weight.
      You can eat a healthy diet and exercise and lose more weight.
      You can exercise and eat a poor diet and not lose and even gain weight.
      A good healthy diet high in fiber, lean meats, eggs, complex carbohydrates, whole grains, antioxidant foods, healthy beverages and low in added sugar and salt help people lose weight, lower cholesterol, increase energy, improve brain function, lower blood pressure, reduce cancer risk and have a more positive lifestyle!
      You need to eat a lot more food and a lot more fiber!
      Diets that exclude foods from any food group are fad diets and do not lead to permanent weight loss or solve any other health issues.
      First, try to kick your fiber intake to 40 grams of both soluble and insoluble fiber.
      Whatever you do, get your fiber from your food, not from a jar.
      Fruits and vegetables have good fiber in them. A high fiber diet increases the metabolism.
      Try a breakfast cereal with at least 20% of recommended daily allowance of fiber in it. They are usually low in sugar so there is a double benefit. Blueberries or raspberries on top add more fiber and antioxidants. But fresh or frozen, not the kind in syrup. Oatmeal with berries or a bit of fresh honey is also good.
      Raw nuts are a great source of fiber, healthy fats, and antioxidants. Avocados are the best.
      Lots of beans, peas, and grains are high fiber. Whole grain breads. Fiber kicks up the metabolism so you actually burn more calories. These foods will give you more gas in the beginning but if eaten daily, the bacteria in the digestive tract will elevate lowering the gas output.
      This will get you on the path for a healthy daily bowel movement. This helps clean the system and aids healthy digestion.
      I know it goes against everything you’ve heard but eating lots of the right foods will actually help you lose weight!
      Next, take an age appropriate basic daily multivitamin. Don’t look at your multivitamin as nutrition but more as an insurance policy. Think of it as filling in the gaps in your daily diet as opposed to a primary source of nutrients.
      You have to drink lots of water to be healthy. But you can disguise it. Fill your glass all the way full with ice before pouring low sugar beverages. Try iced green tea with a splash of orange juice in it for sweet. More antioxidants. Add lemon juice to water for flavor. Slice up a cucumber and float it in pitcher of water. Gives it salty fresh taste. But you must drink up to 100 oz of water daily to help your body get rid of waste and the natural toxins.
      Last, you need to get 7-9 hours of quality sleep depending on your age. All recent sleep studies report a connection between poor sleep patterns and weight gain. This includes going to bed as close to the same time every night including weekends. Most of us stay up late Friday and Saturday night and it throws us off.
      You must combine a healthy diet with exercise to multiply the benefit. Whether an hour a day in the weight room or just a 30 minute brisk walk every day, the added benefit of a regular exercise program really do increase and accelerate healthy weight loss.

      I lost 30 pounds in 5 months by spending my money at the grocery and gym and have kept it off for over two years. Less than 3% of people that attempt weight loss lose it and keep it off for two years. It is not easy. It is a lifestyle change.
      Good luck and good health.

  2. Reply

    Fitness Tips? I just turned 14, and weight around 90 punds. I have no muscle at all, basically. How should I get more fit? I bike ride alot during the Summer.

    And does anyone know hoew to get taller faster? I get made fun of because I am,like, 5′ 2″ tall.

    Im a vegetarian.

      • HealthNut
      • October 23, 2012

      Do you know about protiens, carbs, and fats, metabolism, etc.?
      when you say you’re a vegatarian, you’re basically saying you dont know much about nutrition.
      go to fitday.com and learn more about food before you cut out an entire food group. start eating meat and strength train and within the next year or so (when puberty hormones kick in) you will be as muscular as you want!
      -Jamie 😀

  3. Reply

    Any Fitness Tips For People With Asthma? Just need some fitness tips to help with my asthma. I want to be able to run for a longer period and have an overall better fitness level. I start losing my breath after about 1 minute of running. Any ideas and tips would be very much appreciated : )

      • HealthNut
      • October 23, 2012

      First, you have to choose a certain kind of exercise that they really can handle well. Some exercise that might be great choice for asthma sufferers are walking, swimming, riding a bike, as well as hiking. These kinds of exercise needs less physical move than tennis, hockey, gymnastics, long distance running, and many other else. You could also consult their doctors to choose the most appropriate type of exercise for you.

      Second, you can take advantage of your inhaler. You can use your inhaler about 15 minutes before you start to exercise. Besides, makes sure that your inhaler is always close enough to you. You will never know when the attack might hit you. Therefore, providing inhaler as first aid near you is very important.

      Third, breathing through your nose during the exercise is also important. Mouth breathing tends to trigger asthma attack since it causes you to inhale cold air right into the bronchial tube. In contrary, the air that you heal will be filtered well when you are breathing through your nose. Besides, nose breathing also allows the air to be warmer before reaching the lungs.

      The fourth thing you need to do is looking for a certain area that free from pollutions and allergens. However you should also avoid area with too many trees or grass. Then, you should also be aware of the symptoms of asthma that occur during the exercise. If you feel very tired and your chest begins to be tightening, you should be notice that those are the initial symptoms of asthma. Usually, those symptoms will be followed by wheezing. Stop doing any physical activity when these symptoms occur.

      By following those tips, asthma sufferers could still have exercise with less risk of asthma attack. Do not let asthma attack prevent you to have regular exercise activity.

  4. Reply

    Anyone Know Some Good Fitness Tips? I’m really bad at running, and I would like to loose a few pounds, so I was wondering if anyone could give me some simple fitness tips? Just a simple fitness regime, please.

      • HealthNut
      • October 23, 2012

      Avoid elevators and escalators,,
      climb stairs,, walk long distances every single day.
      hour of cardio at your target heart rate every day.
      stretch properly afterwards or you wont want to come back tomorrow which blows the whole plan.

      good luck

    • Isy
    • October 23, 2012

    I Want To Lose A Few Kilos But Not A Heap, Dieting And Fitness Tips..? I weigh 58 kilos, and I don’t really want to lose too much weight, maybe 5 or 6 kilos, but I mostly just want to tone up. Do you know any dieting/fitness tips? I’m going to the gym 5 times a week, and on the days I’m not there I’m going for a run. Any tips on what to spend my time on at the gym? Thank you x

      • HealthNut
      • October 23, 2012

      Dear Isy,

      One thing you need to understand is that you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.

      For weight loss, you’ll need to get about 5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you’re a beginner, it’s best to start slow and work your way up but, if you’re in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you’ve stopped exercising.

      In addition to your cardio workouts, you’ll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps. For example, if you’re doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don’t lift enough weight to really challenge their muscles.

      What you need to engage in is a well balanced all rounded diet with considerable physical exertion over a prolonged time period. Food can be broken down into 5 major groups. These groups are carbohydrates, proteins, fats, vitamins and minerals and water. The body needs varying amounts of these types of food so that the adequate amount of nutrients is supplied to the body. A well-balanced diet does not mean an equal amount of each type of food, as our body requires more of some nutrients than others.

      Each type of food plays a significant role in our body but excesses or deficiencies of certain types of food can also harm the body and produce a negative impact on our health.

      It is very important that we know how much of each type of food we are supposed to consume and that we eat in a sensible way. This means eating regular meals at “least” three times a day and drinking plenty of water, but what I would suggest is breaking it down to 5 smaller meals a day and having your last solid meal before 6pm after that you are only allowed to have pure low fat milk a mug or two would be a good idea to cut down on excessive cravings.

      Hope this answers your question.

  5. Reply

    What Are Some Good Fitness Tips To Do In Your House ? Please anything helps !! its cold outside and i hate running what are fitness routines i can do to loose weight but indoors?

      • HealthNut
      • October 23, 2012

      You can do workout DVDs, Wii fit, DDR, you can also get trainers to turn your road bike into a stationary bike. Dancing is good too.

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