Ran 6 miles yesterday and 5 today. I also got in a bike ride on Monday that was cut short (went an hour instead of 1.5) because of mechanical problems. Glad I was close to a gas station to find/use the tool I needed to patch/fix the problem.

While I run I listen to sports radio and I am always amazed at the types of commercials that air. Today I heard an ad for some açai miracle product that only required “one capsule a day” and made sure to state “no lifestyle changes required.” It’s too bad, really.

If only it were as simple as one capsule a day.

Other Posts You Might Like:

• Exercise
• Mall Walk
• New Bike
• Move Around

Lately I have been developing a blog for The Apple Program as a way to share the successes of our wellness program participants. Check out the successes of our participants (as written by their Apple Health Coaches) and read our monthly “Fresh Thoughts” newsletters.

Whether you are passionate about health and wellness or trying to motivate yourself to become healthier, visit The Apple Program blog often for motivation, stories of success and tips to improve your lifestyle and health.

If nothing else, check out the blog to learn more about what I do for a living.

Other Posts You Might Like:

• Exercise, Healthy Eating, Potassium, Magnesium and Zinc
• Exercise, Heart Rate and Artery-Clogging Fast Food
• Fitness is a Journey
• The Effects of Food, Staying Fit and Why Sodium Matters

Ahhh, glorious Monday. The best day of the week, right? Great advice from the Monday Campaigns and Move It Monday.

Have a Healthy Monday!

Other Posts You Might Like:

• Move it Monday – Again
• Mall Walk
• New Bike
• Move Around

“We can let circumstances rule us, or we can take charge and rule our lives from within.”

– Earl Nightingale

It’s a great thought to start the week.

Other Posts You Might Like:

• John Wooden
• The Courage to Continue
• Work Ethic
• Great Monday Quote

Here’s an example of evaluating the benefits and costs of regular exercise and inactivity from the American College of Sports Medicine.

What does yours look like? Do the benefits outweigh the costs for regular exercise for you?

Other Posts You Might Like:

• Mall Walk
• New Bike
• Move Around
• Exercise is Medicine for Your Joints

Maybe you can cut back on sodium a little bit.

More from MayoClinic.com about sodium.

Other Posts You Might Like:

• Sodium Facts
• Too Much Salt?
• What I’m Eating
• How Salty is Your Meal?

“More than one-third of all adults do not meet recommendations for aerobic physical activity based on the 2008 Physical Activity Guidelines for Americans, and 23% report no leisure-time physical activity at all in the preceding month.”

– CDC

Instead of the typical “Exercise More” New Year’s resolution, how about being more specific?

Here is an example:

I will exercise for at least ____ minutes on ____ days each week. You fill in the blanks for what is realistic for you right now. Don’t make it too easy, though. Make yourself work for it. As it gets easier, increase your time and frequency.

See how that works out for you instead of that yearly “exercise more” resolution. Give yourself a better chance for success.

Other Posts You Might Like:

• Aqua Triathlon Race Recap
• 41 Miles
• Exercise is Good for Your Brain Too
• Some Running and Biking

“It is a constant battle to stay motivated, but the way you feel after a workout is such a rush that it brings its own reward mentally as well as physically.”

– USA Today: Fitness begins with an attitude makeover

Other Posts You Might Like:

• Exercise is Good for Your Brain Too
• Exercise Boosts Confidence
• Be Active to Slow Aging Process?
• Exercise, Healthy Eating, Potassium, Magnesium and Zinc

Their mission includes ending “chronic preventable disease in the U.S. by offering people and organizations a weekly prompt to start and sustain healthy behaviors.”

“Aside from not smoking, the most important determinants of good health are what we eat and how active we are.”

– The Nutrition Source, Harvard School of Public Health

Today is a great day to start thinking about things you can improve as far as your exercise and eating habits go. You don’t have to change everything all at once, but making just one small change can go a long way.

Write one thing down today that you can do better. Just one thing. Feel free to share it.

Other Posts You Might Like:

• Persevere
• Start Over with a Healthy Monday
• Vision – Health Monday
• Motivation to Change

I ran 4 miles today in 30:23. I wanted to go 6, but just had time for the 4. That’s the way it goes sometimes.

A lot of people claim that lack of time is a big reason they don’t exercise. There’s always time for things that are a priority to you. If you make exercise a priority –and I mean a real priority– you’ll get it in.

Even if it means getting up earlier. Even if it means getting it in after work. Even if it means getting 10 minutes here and another 10 there throughout the day. Schedule it. Treat it as the most important meeting in the world if that’s what helps you.

Most of us want to be healthier. Take the time to make it happen.

Other Posts You Might Like:

• Lunch Break Workout
• Time
• Mall Walk
• New Bike