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TABLE OF CONTENTS:

1. Online Exercises
2. Feature Article - Top 10 Back to Basics Fitness Tips

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1.Online Exercises

Free online exercises for your abs, chest, biceps, triceps...

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2. TOP TEN BACK-T0-BASICS FITNESS TIPS 
By Garrett J. Braunreiter

Do you ever feel like you can never get ahead of the health
and fitness game? These tips, if followed consistently, will
add years to your life, keep you fit, strong, and energized,
plus offer a boost in confidence.

1. Move it or lose it (the no-brainer). 30 minutes of exercise
daily. I'm not talking about a walk in the park, although you
can do that on the side. I mean at least 30 minutes (up to 60)
of pushing your body beyond what it's used to doing. I can just 
imagine some of you frowning, thinking that you must put yourself 
through some torturous workouts. Not at all. Slash your odds for 
a number of killer diseases and rev up your metabolism with 
aerobic conditioning and strength training and slow down 
(or reverse, to an extent) the aging process. 

2. Stop putting up with stuff that's holding you back from 
being healthy, fit, and energized. Why waste your happiness, 
health, time, and energy when you don't need to in the first 
place? Putting up with things is good for no one. Make a 
list of ten things you're tolerating at home. TAKE ACTION 
NOW to eliminate these items. Be sure to eliminate the 
SOURCE of the toleration. Do this same exercise for your 
workplace. Understand that you're "juiced" by tolerating 
things. Be willing and committed to being toleration-free. 
STOP COMPLAINING and get to work on this. 

3. Fruits and veggies. Get five to seven servings of fruits 
and veggies a day. Not only do they reduce your risk of getting 
some forms of cancer, they are heart healthy, and give you more 
nutrition-bang for your buck. Plus with the added fiber, you feel 
fuller even when you're eating less. So fruits and veggies are 
waistline-friendly. 

4. Simplify your life, immediately. Our lives are too jam-packed 
with projects, goals, ideas, coulds, shoulds, have-to's, 
commitments, concerns, obligations. Phew! Ask yourself: 

Why is my life so busy? Why have I chosen to do so much? 
What am I building with my current lifestyle? Is there a future 
to it? Is that future costing me my present? 
What am I missing out on about myself because of my current 
lifestyle?
 
Start by cutting out 3 projects, tasks, responsibilities, 
shoulds, coulds, wants, goals, etc. that are not necessary. 
Eliminate, delegate, or make a system for 12 tasks that are 
sucking your energy stores dry. When you think of something 
you "have to do," stop and ask yourself why you have to do 
it. You probably don't. 

5. Take a multi-vitamin. Your insurance policy to get the 
nutrition your body craves. Anti-oxidants. Calcium. Folic 
acid. The whole gamut of vitamins and minerals to build 
stronger bones, maximize your metabolism, boost energy, 
feed muscles, etc. 

6. Create and use 10 Daily Habits.
There is a daily routine which will keep you focused, clear, 
motivated, and moving forward - your 10 Daily Habits. These 
are the things you do each day which make your life better. 
Choose habits that you WANT to do. There is no place for 
shoulds or coulds in your 10 daily habits. Instead select 
or design daily habits which you look forward to and give 
you pleasure. Choose habits that GIVE YOU ENERGY. Most of 
the 10 daily habits that actually work for people are the 
ones that add to the person's well-being or energy flow. 
It might mean that you do something like have 6 veggies a 
day, no TV after dinner, 20 minutes of vigorous exercise, 
make 5 sales. Modify your 10 daily habits as needed. It 
takes some fine-tuning to have the 10 habits that work 
best for you. If you find yourself not doing one or two 
of your habits, change or replace them with ones which 
come naturally. 

7. Get your Zzzzz's. Depriving yourself of sleep (okay, 
I'm guilty of this, too) not only makes you grumpy and 
less productive but may also age you prematurely and 
promote serious illnesses like diabetes and hypertension. 
Shoot for a steady 7-8 hours each night. 

8. Come from a better place - improve your attitude. 
Stop trying to change your behavior. Instead, start s
hifting on the inside. Saying things like, "I will stop 
eating sugar," "No eating after 7 PM," "I will only eat 
foods that nourish me," or "I am going to work out daily, 
starting Monday," the focus is on what you want/need to change. 
Contrast that with, "I am someone who takes care of my body," 
"I am someone who associates with healthy people," "My day 
orients around my well-being and exercise," "I have better 
things to do than eat junk food," "I need my energy to 
accomplish my goals." See the difference? The second set of 
statements focuses on WHO YOU ARE and what you want in your 
life, not just the change you want to make. This shift is 
more than just paying lip service to the first set of statements. 
It calls for action to show your commitment. When you shift who 
you are, things naturally look different, and the results are 
obvious. 

9. Feed your body well, and feed it often. If you want 
plenty of energy in addition to boosting your metabolism, 
2 or 3 meals a day just won't do it. Spread your meals 
throughout the day (4-6), balance them with protein, fruits 
and veggies, and a little bit of good fats such as walnuts 
r almonds, or oils like olive or safflower, and your body
will be a well-oiled, leaner, energized, peak-performing machine. 

10. Drink your water! Drink at least eight glasses of water a day 
- even a slight dehydration can make you feel lethargic. Maximize 
your liver's fat-metabolizing ability by drinking more water so 
that it's not working overtime to detoxify your body. Control 
your weight and appetite. Ladies: you may even lower your risk 
of colon cancer! 

This article was provide by Garrett J. Braunreiter, CSCS, 
GHF's Success Coach. 
Please visit his site

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