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Here are 10 steps to help you kick off summer on a healthy, fitness-forward note. (Thanks to Jorge Cruise for this great article!)

Step #1: Identify Your Goal
All my successful clients share at least one trait: They plan their goals. It's not enough to just say “I want to lose weight.” You need to outline steps to your goal.

So I want you to take out a notepad and write down these two things: How many pounds do you want to lose? By when do you want to lose this weight? (Divide how much you want to lose by two – losing two pounds a week is healthy and recommended by doctors.)

Committing to a date may sound intimidating, but it will set you on the path to change.

Step #2: Believe
Believing in yourself will give you a big advantage. My clients who have lost weight believed failure was not an option for them. They were able to envision a new life filled with health, energy and vitality.

Step #3: Make It a Lifestyle
If you try a new fitness or eating plan that isn't sustainable, you won't see lasting results. You have to think of eating smarter or exercising as part of your way of life – a better life.

Step #4: It's Never Too Late
As we get older, we may think it's too late for us to change our health habits. But it’s never too late! Many of my clients are in their 50s and older.

You can take charge of your health and energy today. It's not about age, but making smart choices. About 80% of your wellness success will come from what you eat and drink. No matter your age or level of fitness, you can make smarter eating choices starting now.

Step #5: Thinking Negative Thoughts? Oops!
As difficult a lesson this is, you must first accept your body – with all its quirks and inconveniences – before you can change it. Take a moment to reflect upon your feelings about your body. Often, when I ask my clients to do this, a slew of negative thoughts crosses their minds.

Nasty thoughts can unravel your best intentions. They erode your self-confidence and motivation to succeed. You must get past them to experience true, lasting results.

So when you find yourself thinking something bad about yourself, just say “oops” out loud. It may sound silly, but it’s a great reminder to stop negative thoughts in their tracks and return to positive thinking.

Remember, your body is a precious gift!

Step #6: Harness the Power of Frustration
Frustration can create a powerful desire for change. In fact, it’s one of the most valuable motivational tools. Think about how being unfit has cost you, whether in your career, intimate relationship or family life. How many activities have you missed because you physically couldn’t do them? How often have you stayed home because you felt too ashamed or embarrassed about your body?

Be honest with yourself. Explore every aspect of your life in which inactivity and overeating has held you back. Then pick up a pen and let your dissatisfaction tumble onto the pages of your journal. (If you don’t already write in a journal, start one!)

Once you’re done, you’ll have the genesis of your success in front of you. Use it to propel you toward your goals.

Step #7: Start Your Day with Sunshine
Open your curtains when you go to bed at night. That way, your room will become gradually lighter as the sun rises, slowly arousing your body and mind out of sleep. You’ll be alert long before your alarm clock sounds – no more waking up to that annoying buzzer! You’ll awaken happy, refreshed and ready to start the day.

Step #8: Cut Back on TV-Watching
All of us have what I call a Loser Zone, where we spend way too much time. You fall into this zone when you do something that produces no significant improvement in your life.

Can you guess what the #1 Loser Zone activity for Americans is? If you said watching television, you’re right!

The average American spends 30 hours a week staring at the boob tube. You may enjoy zoning out to your favorite shows, but think how much you could accomplish with that time. Even if you just cut your daily TV time by one hour, you’d have seven extra hours a week.

Step #9: Hang with the Right Crowd
Surround yourself with happy, successful people whose goals you share. We tend to emulate the behavior of the people around us, either consciously or subconsciously. If you spend time with fit, health-conscious people, you’ll be inspired to adopt their ways. That doesn’t mean you shouldn’t spend time with friends whose habits you don’t admire; just wisely choose when and where you socialize with them.

Step #10: You're Not Perfect – So Stop Trying to Be!
Perfection is not only unrealistic, but it’s also a huge burden. Perfectionists may start out with the best intentions – wanting to better themselves or their situation – but they end up as control freaks. When something minor goes wrong, they feel like it’s the end of the world. This creates a level of stress that’ll drive anyone batty!

When it comes to your body, you need to learn to accept your imperfections.

Maybe you compare yourself to glossy photos of supermodels. Guess what? They’re airbrushed to look perfect. In real life, they have imperfections, problem areas and bad hair days just like everyone else. So remember: Nobody’s perfect… and that’s the beauty of it.

Visit jorgecruise.com for more smart choices you can make to start living a healthier life.

Are uncomfortable talking about this subject? Maybe the fact that I'm even discussing it is making you uncomfortable. Maybe you are just plain uncomfortable because you aren't regular. Have you ever thought about it? Have you ever been envious of someone, like your spouse, because they go to the bathroom like clockwork every day? Have you gone to bed bloated and gassed up...just feeling awful? Have you woken up with a pooch over that waistline and wonder what you can do to get rid of it? Do you think you are destined to live like this forever?

I used to think this. I thought that my gassiness and bloating was just part of who I was. I never envisioned myself in low cut jeans or a bikini because I honestly thought that pooch was permanent.

I had discussions with my doctor about my irregularity. I discussed it with my gynecologist. I even discussed it with my mother. My doctor suggested more water (I already drink gallons a day). My gynecologist suggested more fiber. But all fiber did (the grain kind) was gas and bloat me up even more! My mother says most women are irregular because we don't take the time to do our business. We are so busy running around for everyone else that even taking the time to go to the bathroom seems selfish. I'm inclined to believe what mom said has some truth to it. But, to get to the place where you should take the time to go, means that you need to have the urge to go!

It's crazy that all this time, I figured it was just how my system worked. I ate what everyone else did. I was active, but not the way I am now. I sat a lot because I work at a computer. I was lucky to have that bowel movement at all. In fact, sometimes it took 2 or 3 days! It was no wonder I was so cranky. After all, what can't be digested by your body is supposed to come out the other end. It is what your body doesn't need or can't use. It is your body's garbage. Imagine garbage sitting in your intestines for 2-3 days at a time. Imagine how toxic your body becomes. Imagine how sick you could get. Imagine how awful you could feel.

But maybe you do. Is this you?

The workout regimen I began last year seemed to help. I kept it up. Sitting at a computer upwards of 8 hours a day was not helping. Moving an hour or more a day made it better. I started a change in my diet. I ate fresh, cut out the packaged meals, indulged in more fresh fruit and vegetables. I spread out the protein throughout the day instead of eating it all at once. It got better still. Then I found Shakeology and read about the benefits that it offers. I had to try it! Besides, it is mainly fruit extracts which contain natural fiber...not the insoluble ones that are found in packaged and processed foods. For me, my life turned around. I became regular. Everyday ended with less bloat...less gassiness. Every morning started with a flat belly. My mood changed. My energy changed. Getting the toxins out of your body on a daily basis has changed everything!

Now I do even more. I cut out the dairy. I limit grains and breads to almost nothing. I get my fiber from natural sources, like fruits and vegetables or nuts, even herbal teas. There are other sources out there. So if you suffer from this ghastly (pun on words) phenomenon, I suggest you try these five things:

1. Move!
2. Eat fresh. Limit dairy and grains
3. Fill yourself full of fluids...water and tea is best.
4. Drink Shakeology.
5. Don't accept irregularity as being regular.

And for more information, check out this article about fibrous foods.

It'll change your life!

When you've been sedentary and have a lot of weight to lose, starting an exercise program can seem like a near-impossible goal.

Large folks face some unique challenges when they're trying to be active, ranging from limitations in their movement to finding clothes and equipment for exercising.

Yet the road to a healthier lifestyle must include some kind of physical activity along with a healthy eating plan. It's possible to lose weight by diet alone, but far from ideal. And research shows that people who've managed to lose large amounts of weight and kept it off tend to be regular exercisers.

The answer is to think of these challenges as hurdles, not roadblocks. And remember, the first step is always the hardest.

It's also important to find activities that work for you. You don't need to run marathons to gain the health benefits of physical activity! All you need to do is start moving, and gradually your fitness level will improve. As you lose weight, you'll be able to do more each day.

So take baby steps, and keep in mind that every little bit helps. Most people never regret getting physical activity, but they do regret it when they don't.
Benefits of Fitness

There is no question that regular physical activity is good for you and makes you feel better. Not only does it help you burn calories to lose weight, it reduces the risk of conditions like heart disease, stroke, blood pressure, and type 2 diabetes.

Physical activity improves your strength, muscles, bones, and coordination. It improves your quality of life, making it easier to do simple things like walking up a flight of stairs, tying your shoes, or sleeping. Exercise also has many psychological benefits: It helps you feel better about yourself, improves your mood, and allows you to better cope with stress.

Still not convinced? Research shows that the least fit individuals gain the greatest benefits when they improve their fitness levels.

Exercise is one of the best things you can do for your health, especially if you are sedentary.
Activities for Any Size

Walking is one of the best, and simplest, weight-bearing activities you can do. Dancing is an alternate form of walking that kicks it up a notch. Some good non-weight-bearing activities include water aerobics, swimming, riding a stationary bike, lifting hand weights, and doing stretching exercises. And don't discount activities such as house cleaning, gardening, and washing the car, all of which qualify as physical activity. Whatever activity you choose, go slowly, and start by warming up your muscles with simple movements such as marching in place and swinging your arms.
Here are 10 simple tips to help get you going:

1. Attitude is everything: "I think I can, I think I can." Believe in yourself, and know that every little bit will add up to big results over time.
2. Set realistic goals. Start by walking 5-10 minutes a few times per week, then build on your success.
3. Don't think all activity has to take the form of an actual workout. Move more whenever you can. One of our members works more steps into her routine by pacing while she waits for the microwave.
4. If you can tolerate weight-bearing activity, strap on a pedometer and leave it on throughout the day. Strive to take more steps each day.
5. Schedule mini-breaks of 10-15 minutes of physical activity throughout the day.
6. Only do as much as you can handle comfortably. If you have physical limitations, check with your doctor before starting any fitness routine.
7. Try different movements and activities to find things you enjoy.
8. Turn on some tunes. Listening to music can get you going.
9. Enlist the support of a buddy. Being active is always more fun with a friend.
10. Track your activity progress in the notes section of your journal.

No matter what fitness level, feel good about yourself and what you are able to do now. Don't beat yourself up if you cannot do a certain activity, just try again next time -- and be proud of yourself for trying!

Now, brush off that exercise bike gathering cobwebs in the basement and make a commitment to increase your activity level, even if it's only a few minutes a day. Make physical fitness part of your daily routine. And don't forget to have some fun!

This article is from the WebMD  Feature Archive

No one needs to know what goes into these brownies but YOU! The flour is replaced with black beans. No, I'm not crazy. Try them!

1 cup black beans, drained and rinsed
1/2 cup unsweetened apple sauce
1/2 cup frozen spinach, thawed and squeezed dry
3 heaping tablespoons premium dark chocolate cocoa powder
1 tsp pure vanilla extract
1/2 cup white sugar
3 eggs or equivalent of egg substitute
1 tsp baking powder
dash of salt
1/2 tsp decaf instant coffee powder, like Starbucks
Optional:
Chocolate chips
Nuts of your choosing

Combine all ingredients except chips and nuts in a blender or food processor until smooth. Place in a greased 8x8 baking pan. Top with chips and nuts if desired and bake for 30 minutes at 350 degrees. Allow to cool (if you can help it!) These turn out fudgy, not cake like. But you'll love them just the same!

From the depths of hunger to a thriving and very large population, the unimaginable has happened. China is reporting that the obesity numbers are rising in their country. Some 30% of China's adults are overweight or obese compared to 25% back in 2004. The reason? Less physical activity and a diet with more fast and processed foods. It is the larger cities, like Shanghai and Beijing, where the problem is more pronounced. There are more cars and the cities are loaded with fast food joints. (By the way, the AMA estimates that in the United States, 68% of it's adult population is overweight.)

All of this will complicate China's plan to overhaul their healthcare system. The sad thing is, they are just trying to provide "basic" healthcare to their population. This wouldn't cover any obesity related illnesses. And more and more chronic diseases linked to obesity are cropping up. 92 million Chinese suffer from Type 2 diabetes because of the more sedentary lifestyle and the doses of high caloric foods. By the year 2030, the International Diabetes Federation estimates that half a billion Chinese will have the disease. The healthcare system will not be able to cover them.

Does all this sound familiar?

The fact of the matter is, our country, and our world is becoming slave to the modern conveniences of everyday life. No one wants to get off their butts anymore and move. No one wants to take the time to prepare fresh, healthy meals for their family. No one understands the importance of getting back to how humans lived generations ago. Yes, there are modern conveniences that will extend our lives...but there are many more that will extinguish it before it's time.

I remember when I was in my 20s, I was determined to be a stay at home mom after I married because I wanted to be the main influence in the lives of my children. I wanted to afford the time to allow them to grow and thrive. I wanted to do the cooking and the cleaning and leave my career behind me. But before you know it, you don't want the inconvenience of being the care taker. You look for options. All you vowed you wouldn't do...feed the kids fast food, allow them to drink pop, prepare meals from a salt-laden boxed good, etc...suddenly you are slipping. The kids start gaining weight. You start gaining weight. It all backfires.

The important thing to realize is that it isn't too late. There is still time to go back to how you intended it to be. In all honesty, is there any reason to take the kids to McDonalds? A treat, you say? Once a month, you say? I'd rather my kids didn't eat at all that night than eat something that will likely make them sick down the road. There are other choices out there if you are looking for convenience. There are other options.

And now, here is a country where for decades, couldn't feed their entire population because it was so huge and the modern conveniences of life were not that easy to come by. Suddenly they are thrust in the "well to do" category and they are facing obesity and it's related diseases.

It's a choice. As much as we don't want to believe that, it is a choice. You choose how to live your life. You choose how to feed your family. You choose how much to get up and move your body. You choose how much convenience you want in your life...and how much inconvenience. Yep, taking the time to feed your family right can be inconvenient. Fitting in that workout can be inconvenient. Taking your kids out to play some catch may be inconvenient. But I know - that YOU know - that a future of obesity will be the biggest inconvenience of all.

So make the choice. Make the right choice. Make your choice.

You may think it is so easy for me to talk health and fitness all the time because I've made the change to being healthy and fit. It isn't all that easy. Because I wasn't always "miss Fit". But I can tell you that just doing what you can will most likely be enough to get you on the right path to a healthier you.

Fitting it all into your day to day life is a struggle. Realizing that there is usually a full time job involved, plus a household to run, not to mention children and extended families as well; all this needs to be addressed. But realizing that your health and well being will determine how well you handle these day to day hurdles should reiterate the fact that you NEED exercise in your life. Exercise is the cure all and the end all for many health issues. It makes you sleep better at night. It energizes your thinking. It gives you more energy. And it makes YOU a person who can handle more obstacles than you can imagine.

Just recently, I read about a super fit woman who was involved in a car accident. Her physical and mental stamina helped her to heal from her injuries in an amount of time that flabbergasted her doctors. If being in shape can do that for your body, imagine what it can do for your mind and you mood!

Personally, I have developed new reationships with my husband, my children, my family and my friends. Because I feel better about myself, I find that I don't lash out like I used to. I don't have to vent my frustration on others, because, quite frankly, my frustrations are so minimal. What I felt about myself was a reflection of how I treated those I love. Let me repeat that...

WHAT I FELT ABOUT MYSELF WAS A REFLECTION OF HOW I TREATED THOSE I LOVE.

And it wasn't good. It wasn't healthy.

Reach deep and find what works for you. It may mean starting with just 10 minutes a day this week to get in a brisk walk or a 10 minute workout. Next week, you may find that you want to add just a few more minutes because you love how it makes you feel. The following week, you'll seek out 10 minutes more because you are seeing how you are looking better. The week after that, you'll find 40 minutes a day because you see something new in yourself. And so does your family. And you want that to grow.

Do what works for YOU! Make it happen.

Just get up and do something.