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Looking for a new fitness program? How about trying the Presidential Fitness Challenge. This challenge comes in three varieties:

1. The Active Lifestyle Program - For those of you who aren't active on a daily basis yet, this is a great way to begin. The rules are basically to get a minimum of 30 minutes of exercise at least 5 days a week, for a total of 6 weeks.

2. The Presidential Champions Program - If you're already active and want a new challenge, this program is for you. Your goal is to see how many points you can earn by staying active. Points are based on the amount of energy each activity burns. So the more active you are, the more points you'll get. When you reach 20,000 points, you'll earn a Bronze award. Then you can continue on in the Presidential Champions program for a Silver or Gold award.

3. The Advanced Performance Presidential Champions Program - This is basically the same system as the Presidential Champions Program, except that the award goals are higher. For instance, you need to get 40,000 points to earn a Bronze award.

The Presidential Champions Fitness Program Website (where you can log your progress and also order your awards when you've reached your goal)

Also, if you want, come join the LJ pres_challenge community to chat with others who are challenging themselves with this program.

Does your food influence your mood?

People's biochemical responses to food vary dramatically. Some people respond better to carbohydrates while others feel better when they eat more protein. You need to take your body's needs into perspective. Therefore, the only way to find out whether a particular diet treatment will work for you is to try it for a few weeks.

- Yahoo! e-Diets' Tip of the Day

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Hi, I'm Leanna.
24 f from Pennsylvania.

I have a couple questions...

I've been working out for awhile now... and I do 5 days a week but I can't seem to tone my upper & middle back. What are some good exercises for those areas? And could anybody direct me to any good links with butt and ab exercises? I like to mix my routine up.

Thanks in advance!

Health Tip: Get Moving

(HealthDayNews) -- Despite the proven benefits of physical activity, more than 50 percent of American adults don't get enough exercise, according to the U.S. Centers for Disease Control and Prevention (news - web sites).

Physical activity usually decreases with age; women, people with lower incomes, and those with less education tend to exercise less.

The CDC says regular physical activity substantially reduces the risk of dying of coronary heart disease -- the nation's leading cause of death. It also lessens a person's risk for stroke, colon cancer, diabetes and high blood pressure.

If that isn't enough to convince you to leave your couch, here's another thought: Physical activity does not need to be strenuous to be beneficial. People of all ages benefit from regular, moderate-intensity physical activity, such as 30 minutes of brisk walking five or more times a week.

Health Day


Hey there girlies!
I just joined this community and I have a question. I am 105lbs and 4"10, so I am looking for a workout that helps me tone up (tight abs, arms, and butt). I don't want to lose any more weight but I do want a workout that makes me sweat. Any suggestions?

Achieving Your Goals

It takes over a month of repetitive action to create a good habit (or break a bad one). Just one day missed, will break your progress to creating a habit.

To aid with your goals and create a good habit or healthy lifestyle, I recommend creating a journal. Writing down what you do each day working toward your goal provides conscious thought about doing it. Eventually, the actions and journaling will become an established habit.

As a common example (weight loss):

Each day, in a notebook, livejournal, etc., list what you ate for the day. Include calories, fat, protein, carbohydrates, fiber, or whatever you feel are relative to your goals. List your totals.

A good source for foods you are unsure of is www.nutritiondata.com

Below your food, list all exercise completed for the day. If you'd like, list an estimate of the calories burned.

Weight Loss

To lose 1 pound, you must create a deficit of 3,500 calories. To lose one pound in one week, you may consume 500 fewer calories each day. Alternatively, you may burn 500 more calories each day through exercise. To lose 2 pounds each week, the calorie deficit each day should be 1000 calories which can be acheived through any combination of diet and exercise.

IMPORTANT: Nutritionists agree upon 2 pounds being the maximum weekly weightloss that is healthy. DO NOT attempt to lose more.

Also, lowering your caloric intake too greatly will lower your metabolism, decreasing your results. Because of this, a combination and focus on burning calories through exercise is important. For more information on caloric needs, see the post on caloric needs saved in memories.


Your body loses water daily:
- urine: 32-48 oz.
- perspiration: 16-32 oz.
- breath: 12 oz.
- feces: 5 oz.
TOTAL lost: 65- 97 oz.

Your body gains water daily:
- solid food: 24-35 oz.
- water from metabolism: 6-11 oz.

Which leaves you 19- 67 oz. left to replace with water and other fluids. If you drink excess water, your body will remove it through urine.