o your program is essential, even when you sometimes do not feel like it. It can happen though that you need to miss a workout here and there – but don’t make a habit of it. Capitalize on the momentum and don’t forfeit your investment. ROUTINE = MOTIVATION = ROUTINE = SUCCESS.

6 – VARIETY BRINGS WELCOME STIMULATION

Obviously too much repetition, especially with long workouts, can lead to boredom. Remember, the sense of routine is important, but do not misunderstand this to infer that you should stick to the same program design for all eternity. It applies to the “consistency” in working out. In the larger realm of things, cycling your exercise routines is a good way to keep your fitness program stimulating and interesting. Build in some variety into your workouts. Even your muscles tend to get bored with the same workout routine or order of exercises. Try reversing or alternating exercise types in successive workouts, not only for variety, but also to keep your muscles “thinking.”

I revise my workout programs monthly. I additionally build in a low-impact month after each 3-month period to alleviate any possible sense of boredom and maximize my recovery. This useful “mini layoff” keeps me interested, and gets me eager to come back for more success.

7 – MUSIC TO SET THE MOOD

I appreciate background music when I train, but I personally avoid the use headphones when I do my weight workouts. It goes without saying that if you are handling heavy weights, you need to be perfectly attuned to your body, breathing and positioning to achieve proper results, as well as avoiding any possible accidents. Of course doing cardio presents less of a danger, aside from cycling or road running where traffic could pose risks to your safety. Use whatever works for you, but apply due caution and do it the sensible way.

8 – REST AND SLEEP

A hectic work schedule and little sleep unfortunately do not bode well for successfully fulfilling a workout program. You need to give your body adequate rest after your workouts to derive the benefits of physical exercise. One has to be sensible about this. Among the quickest ways to fall prey to colds and flu is by lowering your resistance through physical exertion and lack of sleep. And you will need even more if you’re following a tough workout program. Lack of sleep increases cortisol levels in the blood and compromises the efficacy of your natural antibodies.

9 – PICTURE IT

Photography is an excellent way to boost your morale and keep you on track with your exercise program. Naturally, you need to be doing your workouts regularly and eating well in order to progress and show the progress in your body condition. Comparing before and after photos is a tried and trusted method to keep commitment and motivation high.

10 – NO EXCUSES PLEASE

Excuses work as an interesting double-edged sword, and I know this from personal experience. Once you are actively partaking in a workout program and seeing results, you will better understand what this is all about. If you were previously inactive, you may recall how easy it was to use excuses for why you couldn’t work out like: I have no time, there’re too many other important commitments, or perhaps even the gym is too far and so forth.

Once you get active and become serious, you will find yourself making excuses for why you cannot miss your workout routines. In fact you will do almost anything to abide by your training schedule. If you can relate to this, it means you’re on the right track and making the most of your workout routines. Always try and stay focused so you use the correct edge.

So, with your decision to work out made, incorporate these tips and a small measure of commonsense into your health related fitness program. You’ll be getting better results and enriching your workout experience, making it fun and all the more worthwhile.

Cleto Tirabassi is a certified Fitness Trainer with the International Sports Sciences Association (ISSA). His work centers on the “sensible approach” to Health-Related Fitness, which entails the use of practical, flexible and sustainable methods to achieve optimal levels of health and physical fitness. His clientele belongs mostly to the group he calls “average everyday people”, who in short want to be in excellent shape, yet still lead a conventional life.

The holidays provide the best opportunity to relax and spend time with family and friends. Holiday parties with buffet style meals and finger foods can be tempting for you to overeat. This scenario can make the health conscious worry about adding extra weight to their body.

But there is a way to keep your waistline the same and still be able to join in the party. It will take some planning in advance, with goals and self-control included to have a worry free holiday. Here are some ways that you can stick to your diet and enjoy the holidays.

For most people, holidays are a good excuse to let your workout routine go. It is easy to think that it is ok to pig out when you have been so good the last week or month before. To start with, have the goal of sticking to your fitness routine right through the holidays.

By exercising less often and overeating during the holidays, your body is much more likely to store excess fat. It can be a case of going back to the beginning if you leave exercising for too long, so make the positive decision to stay in shape.

During the holiday season you will be surrounded by great looking food that will be tempting to eat, and tempt you to leave your workout routine behind. So allow yourself a cheat day to get your cravings out-of-the-way by treating yourself to any of these types of foods. But you must keep your fitness routine going at the same time.

You don’t need to feel guilty for eating holiday goodies on this cheat day because you have factored this into your fitness routine. Just line up this day with a holiday event. If you miss out on a day of exercise, don’t think too much about it but continue on as normal.

Keep another day aside during the holidays to focus on your motivational reason to continue with your workouts. And don’t supersize your food portions. Only eat higher calorie foods in moderation to avoid putting on weight.

If you have plans to eat a larger dinner, you can change your other meals to make room for your dinner. Have a smaller breakfast and lunch to compensate. Or try to eat the same amount as you would normally at dinner time to avoid having to change your regular pattern.

Everyone has choices, whatever situation you are in. So choose the best option at the time. If there is no healthy option, simply go with a smaller portion rather than a larger one.

It’s well known that exercise and a balanced diet will keep a person healthy and fit. Unfortunately, as fun as the holidays are, the season from Halloween to New Years gives us plenty of opportunities to forfeit the proper execution of exercise and diet. Parties, relatives in town, and elaborate meals of celebration all lead to a different schedule and way of eating. In preparation for this time of year, I thought it appropriate to share some helpful tips on managing your healthy habits during such a traditionally unhealthy time of year.

1. Beware of sweets!
There is an abundance of cookies, cakes and other sugary snacks at home and work during the holidays. We all crave something sweet now and again but with so many counter-productive treats sitting within arm’s reach, you need to make a conscious effort to control that urge. Try fulfilling that sweet tooth with fruit!

2. Get enough sleep!
Add holiday shopping and parties onto your already busy schedule and sleep is even harder to come by. Help yourself (and those who will be around you) by having a solid time management system. This means you might have to set up your own curfew for late night parties or do more shopping online, but getting as close to eight hours of sleep a night as you can is important for your fitness and overall health.

3. Hydrate!
Cooler weather means dryer weather and we become dehydrated far faster. Make sure to drink plenty of water (especially if you’ve been drinking alcohol).

4. Stay away from the break room!
Co-workers have a tendency to bring in baked goods to share during the holidays. The longer you hang out in the break room and graze the goodies, the more times just “half a cookie” will add up. Do yourself the favor and just avoid being around them at all. Or if you must, already have a healthy snack in hand to keep your taste buds distracted!

5. Stay consistent with your workout routine!
Again, our schedules can get overwhelmed over the holidays with parties and other special activities. It’s vital you keep as close to your normal workouts as possible to keep your body in a regular state. Keeping your endorphins pumped up will keep your mood positive and help get through the stress of the season that could otherwise lead to poor choices.

6. Watch your alcohol intake!
Don’t let all the holiday parties be an excuse to drink more than you usually do. A drink or two spread out over a couple hours is ok for an adult of legal age, but be careful not to get caught up in the holiday spirit in a way that’s going to mess with the other items on this list (good sleep, hydration, healthy eating, consistent workouts).

7. Portion control!
The sight of a buffet style meal has the ability to throw our plate loading skills into overdrive. Be careful to keep healthy portion sizes even if there are triple the amount of choices to choose from.

8. Careful about couch time!
Without question, some of the greatest sporting events are held in the Fall and Winter. If you aren’t one of the lucky ones in attendance you will likely end up watching from the couch or at a sports bar. Consider watching your favorite team while walking on the treadmill or if you end up at a bar, skipping the beers for water and wings for salad. Remember the key is to stay consistent with your regular routine and not over indulge with food or excessive lounging.

9. Wash your hands!
The only thing worse than feeling stressed during the holidays is to get sick in the middle of this time of year. Make sure you wash your hands often… it doesn’t make you weird, it keeps you healthy.

10. Take advantage of the time of year!
Fitness centers and gyms know how to capitalize on the New Year’s goals people will be making, you should too! Check into different places and programs to find the best deals of the year.

Do you know that in order to keep your heart healthy and your weight under control, you need to walk at least 10,000 steps each day? This may sound daunting but many activities you’re doing everyday such as running errands or doing household works can add up to a few hundred or even thousand of steps for you.

To maintain your health and make sure you achieve the 10,000 steps each day, here are some simple and easy exercises that you can do at home. These exercise routines not only help to keep you fit but also will tone your body as they work on some specific muscle groups. They are a lot more effective than the general exercises such as running errands and doing house chores. Here are the exercises you can easily do at home:

- Stretching exercises. Stand with both of your hands against a wall and move your left leg back so that your foot is flat against the floor. Hold for a few seconds; then repeat this move with the right leg. Another great stretching exercise you can perform is to lie on your back, use both hands, bring up your right knee to your chest and hold it for a few seconds. Repeat this routine with your left leg.

- Curl is very easy to do. Just lie on your back with both hands behind your head and raise your upper body. Repeat this move for 15-20 times.

- Leg exercises can be done by lying down on your side and lifting each leg repeatedly for 15-20 times. You can also stand and hold on to the back of a chair and lift your legs backward repeatedly.

- Arm exercises. This is important to improve muscle tone. For arm exercises, you can use an exercise band. Place both feet on one end of the band, hold the other ends with each hand and then repeatedly raise and lower the band (in an up and down motion for 10-15 minutes). If you have a pair of dumbbell, you can also use them to exercise your arms.

- If you are working at home and sitting in front of your computer most of the time, try to press down on your toes in an up and down motion frequently. This activity will help to keep the blood circulation flowing in your legs.

- If you know how to dance, put on a music CD and dance for about 20-30 minutes. This is a great cardiovascular workout. You can also incorporate push-ups, sit-ups and jumping rope into your daily home exercise routine.