Fitness Myths Exposed #10 "A sports drink is a workout must have"

Fitness Myth #10: A sports drink is a workout must-have. Staying hydrated during a workout is important, but unless you’ll be sweating it out for 90 minutes or more, don’t drink anything but water.The body’s not working so hard that it’ll run out of electrolytes or glucose, so a sports drink will only add unnecessary calories to your diet.But go for a sports drink with longer workouts: Its electrolytes help you sweat more efficiently so you retain precious water.

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Fitness Myths Exposed #9 "Exercise doesn't help shed pounds, so why bother?"

Fitness Myth #9: Exercise doesn’t help shed pounds, so why bother?  Most of us want to drop a few pounds, but weight loss shouldn’t be the only reason to get moving. In fact, if you stopped focusing on the scale and how your body looks, you might notice that exercise makes you feel better.A regular dose of cardio, strength-training, flexibility and balance exercises fights stress and improves brain and nervous system function. Working out isn't and shouldn't be just about weight-loss, it's about over all well-being, health and of course maintaining or working towards a fit, healthy body is one of our driving forces of working out. But, it's not just about having a beautiful, fit body, it's about a living your best, healthy fit life you can while you can and for as long as you can. Love your body and your body will love you right back in more ways than one. Live fit and healthy and reap the benefits that come with the living fit lifestyle.

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Fitness Myths Exposed #8 "If the Scale hasn't budged, you're not making progress"

Fitness Myth #8: If the scale hasn’t budged, you’re not making progress. Don’t be a slave to the scale. A pound is a pound, whether it’s made up of muscle, fat or feathers. Density, not weight, is what matters. Picture a pound of lean ground hamburger you buy at the grocery store – that’s what a pound of muscle looks like.Double that, and you have a good idea of how big a pound of fat is.Muscle is more compact than fat, so it takes up less space in your body. Which explains why the scale may not budge, even as your belt gets looser and clothes fit better. Muscle also weighs more than fat does and a better way to see if you have made progress is by taking your body measurements and by just looking at yourself in the mirror naked or in your underwear. The mirror doesn't lie and you will be able to really see your progress and also the see parts that may need more work. If you feel the need to weigh yourself then do it once every two weeks or once a month, don't do it on a daily basis as your weight does fluctuate a few pounds each day depending on exercise, eating and time of day. So, weight yourself at a set time of the month and also take your body measurements so you're not only relying on the scale and that way you'll get a better idea of your progress overall.

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Fitness Myths Exposed #7 "Morning is the Best Time to Workout"

Fitness Myth #7: Morning is the best time to work out. There's no single perfect time to get in those workout moves. It depends on you. If you constantly hit the snooze button to postpone a 5 a.m. workout, rethink your goals. The best time of day to exercise is whenever you’ll actually do it. That could mean lunchtime, after work or later in the evening when the kids are in bed. If working out in the evening replaces sitting on the couch, watching TV and eating junk food, do it.For many people, a morning workout plan is best because they’re less likely to be distracted later on.
As the day goes on, excuses tend to pile up and eventually workouts are skipped altogether. So, pick a time when you have the most energy, need the stress release or have the best chance of making exercise a habit. I have worked out morning, lunch time, late afternoons and early evenings and I always have my best workouts and most energy in the early to late afternoons and even evenings. Early mornings are a nice change and I do love the feeling I get after I am done and it's still not even 8am, but I know my body isn't at it's best or most efficient that early in the morning so if possible and it has worked in my schedule I have and do workout out after lunch time between the hours of 1-6pm when my body is at it's best. 

So, find that time when you're at your best and your body has the most energy and if it works in to your schedule workout at that time. If you cannot because of your schedule then find the best time that will work for you and stick with it and you can train your body to become accustom and more comfortable at the time. If it is early morning and it is hard for you, a suggestion is the go to bed early and get enough sleep and once you have trained your body to get up early to workout and get enough good sleep you will find it a little easier to workout earlier in the day. If you have to train in the afternoon or evenings when you prefer mornings you will have to do the same thing and push through being tired from the day and not wanting to workout.Get enough sleep and eat throughout the day so you keep your body fueled and ready to train in the afternoon or evenings after you've worked all day. You may not want to workout because you are tired, but you need to push through that feeling and do it anyway. Once you do you will find it will give you more energy and relieve any stress you may have from the day. No matter what time you choose or forced to workout you will have obstacles of many kind that will stand in your path way to getting and keeping fit. Push through them all,commit, and dedicate yourself to your workouts as it's part of your life and you will be a better you everyday!

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Fitness Myths Exposed #6 "If I work out, I can eat what I want"

Fitness Myth #6: If I work out, I can eat what I want. True, exercise burns calories, but not enough to make up for a daily French fry habit.Weight loss requires burning more calories than you take in. It’s just easier (not to mention smarter) to control what you take in. For example, running a mile is hard, yet it only burns 100 calories. And a grueling 3-mile run (300 calories used) won’t make up for a large 500-calorie packet of fries.But there’s good news:Great workouts can help balance an occasional high-calorie splurge. Exercise allows you to eat some of the things you crave, but you still have to eat well [regularly] to balance your diet.

You don't want to put all that hard work in at the gym doing your workouts every week only to eat up all that hard work you've done.You cannot out exercise a "bad diet" so, don't ever think you can no matter how much you exercise, eating unhealthy day in and day out will only sabotage all your hard training you're putting in. Now, if you commit to eating clean and healthy everyday you can allow yourself a designated cheat meal or cheat day once a week or once every other week depending on the shape you are in. If you are trying to get in to shape and lose weight I would suggest a cheat day once every two weeks or one cheat meal once a week. You need to put in the time and sacrifice to get to you goal weight and to the fit body you want. So, be disciplined and commit to your goal and keep any cheat meals to a minimum even if they are allowed. You will reach your goal weight faster and be much happier seeing the changes in your body then you would be with a cheat meal or even a cheat day. It's worth the sacrifice!

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Fitness Myths Exposed #5 "Lifting Weights is Only for Men"

Fitness Myth #5: Lifting weights is only for men. Sure, a weight room can be intimidating for women, but it’s not a men-only zone. Lifting weights can help women tone up, slim down and still keep their girlish figures.

Don’t worry about getting muscle-bound: Women aren’t wired to build bulky muscles because they don’t produce enough testosterone. (Yes, women make the male hormone too.) Weight-lifting can help women develop sleek muscle, which improves body shape and fitness. Plus, resistance training increases a woman’s bone density and allows more efficient fat burning. It also improves posture, muscle tone, endurance and strength. Don't be afraid of lifting heavy either, as many women feel it will make them look like a man or get to bulky. This is very rare and only happens if a women wants bigger, manly muscles and even then takes more work than you can ever imagine to even get to that place. The heavy weight is what builds and shapes the beautiful, sexy muscles so get to it and starting lifting and shaping your sexy, fit body girls.

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Fitness Myths Exposed #4 "A Short Workout is a Waste of Time"

Fitness Myth #4: A short workout is a waste of time. Who wants to spend hours pounding a treadmill? You don’t have to. Shorter workouts can get you in the best shape of your life and still allow time for work, raising kids and cuddle time with your honey. Mini-workouts – 10 minutes three times a day – are just as effective as a continuous 30-minute workout, according to the American College of Sports Medicine. But there’s a catch: You have to work harder. The key to spending less time in the gym is to keep the intensity high..Revving your heart rate with intervals,plyometrics (explosive movements, like jumping) and a variety of exercises. Another way is doing intervals sprints. I do these a lot both on the treadmill and on while I am running outside of the gym. When I do them at the gym I used the treadmill and set a time of 15-20 minuets and try to do 10-15 sprint intervals at 45-60 seconds per interval. I go hard and fast for that time and then take the speed down and walk at a moderate to fast pace to recoup for my next sprint interval. It's hard and uncomfortable but does the job and works your body beyond belief. 
I have done this same process on the stair master and elliptical too. You go super hard, at a high speed for a short burst of time 30-45-60 minuets and then take the speed down to recoup for the next interval.You want your recovery to be a short amount of time to keep the high intensity, so don't take too long to go into you next interval. If you're doing 60 second intervals then your recovery time shouldn't be more than 60 seconds, and less if you're feeling powerful and want to push yourself harder. This also can be done with your weight training doing supersets and trisets keeping the intensity high and rest periods short. Keep your body moving and push hard in those shorter burst of energy. It's explosive and powerful and makes you really sweat. Try incorporating these in your weekly training and or on the days you may not have a lot of time to workout. If you have at least 15-20 minuets you have enough time to do a HIIT workout. So, there's not excuse to not workout. Instead there's every reason to workout and create the fit, healthy awesome body you want and deserve to have.

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Fitness Myths Exposed #3 "Sit-ups Blast Belly Fat"

Fitness Myth #3: Sit-ups blast belly fat.If you do 100 crunches, you’d expect to burn major belly fat. Unfortunately, your body just doesn’t work that way. There’s no direct metabolic connection between abdominal muscles and the fat cells surrounding them. The body pulls fat from all over. It’s sent to the liver to be converted into fatty acids, which travel back to your muscles as fuel.That means any fat your body recruits for energy when you're doing repeated sit-ups could come from the arms, thighs, butt and tummy. So what’s the secret to shedding belly fat – or any fat? Follow a balanced program of cardio and strength training, plus eat a healthy diet. But don’t give up the crunches. Even if you’re not losing tummy fat, an ab workout plan helps tone and suck in that flabby belly, giving the appearance of a slimmer waist. Plus, toning happens faster than weight loss. It’s one of the speediest ways to see changes in your body. 

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Fitness Myths Exposed #2 "You Need to Break a Sweat for Exercise to Work"

Fitness Myth #2: You need to break a sweat for exercise to work. Many women think, If I’m not dripping with sweat, I’m not working hard enough.

But sweat isn’t a good indicator of how hard you’re working. That’s because too many factors affect perspiration, Repovich says. “People sweat at different rates.” Plus, weather – the temperature and humidity – makes a difference too.

A better measure of effort is your heart rate or the Borg Rating of Perceived Exertion (RPE), which ranks how hard you feel your body is working. It’s based on several physical sensations, including increased heart and breathing rates and muscle fatigue. On a basic RPE scale, zero is “no effort,” such as sitting on a couch, and 10 is “exhaustion.” The recommended RPE for most people is usually 3 (moderate) to 5 (strong) Even easier? The talk test, During moderate-intensity exercise, you should be able to speak but not sing. Sweating is great for getting all the toxins out and it does make you feel great, but it's not the clear cut sign that you're working hard. 

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More Fitness Myths Exposed ~ #1"No Pain, No Gain"

The truth behind 10 common fitness myths and share real-world solutions you need… If your workout partner says sit-ups help tone your tummy and get rid of the spare tire, she must know, right? Well, maybe not.Your girlfriend’s or bro's top workout moves could lead to injuries, not a loss of inches from your waistline. People create beliefs based on partial truths and pass them on as law
Plus, we want to believe in fast fitness fixes. People give full credence to one ‘magical’ fix.“In reality, it’s a combination of things – better sleep, eating less, working out more, drinking plenty of water – that yields true results.”
Chances are you’ve fallen for one or more of the following #10 fitness myths. Who hasn’t? 

Fitness Myth #1: No pain, no gain. If you haven’t worked out in a while – or you’re trying a new kind of workout plan – you’ll probably be sore the next day. Believe it or not, that’s a good thing.These aches are called “delayed onset muscle soreness".It means that the workout created “good” micro-tears in the muscles, which heal on their own and make you stronger. But how can you tell the difference between soreness and muscle damage?
If soreness lasts more than 48 hours, you’ve overdone it, This level of muscle damage can take six weeks to heal. It's important to know and listen to your body and know the difference between a good, hard, workout muscle soreness and a bad muscle soreness that could lead to or cause more lasting damage if you're to continue training without recovery time. 

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Motivational Note✿ "My October Promise"

 

Today is a brand new month and a Monday the first of October...It's Time for you to make "Your October Promise" What will that promise be for this month? How will you execute it and make it happen? Write it down and put it somewhere where you can see and read it everyday. Make every effort to do what is needed to do to make those promises on your list happen. It's all up to you to have a super fit, healthy month and be able to look in the mirror on October 31st and be happy with what you see. Are you ready.. Lets do this! Make your October promise and make it happen! ✿

Inspire Me✿ Bring Sexy Back...Workout !!!

Skinny has taken a back seat to being fit and healthy. Women all over are bring sexy back and working out and becoming in charge of their own bodies. Taking charge of your own body and creating what you want it to be and not just starving yourself in hopes to be skinny or to be like the women you see in the magazines. Become one of those women in the magazines and more than that become that person you want to be. Work for the body you want to have and train hard for it. Be proud, be fit and healthy and bring sexy back to your life! #Workout 

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Inspire me✿ "Forever Strong"

Go Green and Drink Yourself Thin and Healthy

If coffee gives you the caffeine jitters, it’s time you discovered a better morning brew. With less caffeine and more health benefits, green tea is a healthy way to jump-start your day, especially if you’re sensitive to caffeine. Green tea has long been known to posses numerous disease-fighting qualities. Rich in antioxidants, this tea is a lean, green, disease-fighting machine. And disease isn’t the only thing it battles – it fights fat too. Green tea is rich in an antioxidant known as ECGC, which has been proven to boost metabolism and stimulate weight loss. Just swapping your daily cup of coffee with green tea could help you lose more weight. That’s a simple change anyone can make, so ditch that cup ‘o joe and go green instead. Just remember to keep the cream and sugar out of your mug, and you could be drinking to a slimmer, healthier you in less time than it takes to brew a pot of coffee. 
 I try drink a cup or two of green tea everyday, not because I don't like coffee or coffee gives me the jitters but because green tea is so good for you and does have so much health benefits. I do love coffee but only drink on a rare occasion. My family has been in the coffee business for over 25 years in Hawaii and it's very easy for me to get the best coffee ever, but I would prefer to start my mornings with some green goodness for my body. Go green and drink yourself fit and healthy.   ✿

Feeling Down? Get Up and Get Moving!

Exercise is probably the last thing on your mind when you’re feeling like it’s you against the world. But just 30 minutes of it could help lift your gray mood better than popping some Prozac and downing a carton of ice cream. Why does exercise make you feel so much better about yourself? At the most basic level, exercising stimulates healthy blood circulation to your entire body, delivering fresh oxygen and nutrients throughout your cells and providing energy to all your body’s tissues, including your brain.

Exercise also reduces stress levels by giving you an outlet to release your frustrations and pent-up anxiety. It can help you overcome sleep problems, which are thought to be a trigger for depression. On a psychological level, exercise increases self-esteem and provides a sense of mastery that can make your troubles feel like they aren’t that overwhelming after all. Overweight people who lose weight through exercise have the added advantage of actually being able to see their progress, which can be a powerful catalyst for change in other areas of their life.

So the next time you’re feeling blue or feeling like your world is spinning out of control, leave the ice cream in the freezer and strap on your gym shoes instead.

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"Picture Perfect"

Many women hang up pictures of supermodels for extra motivation to exercise. But instead of striving to obtain an unrealistic weight or turn your pear-shaped frame into a stick, use your own body as your guiding light. First, find a past picture of yourself when you were happy with your weight. If you’ve put on a lot of pounds over the years, seeing a photo of yourself at your slimmer size will motivate you to take control of your life and get your body back. One word of caution: Be realistic. Choose a picture from within the last five years or so!

Once you have your inspiration, start tracking your progress. Twice a month, take a picture of yourself. Heidi Klum took nude photos of herself when she was losing her post-pregnancy weight. If you’re too shy to do that, then wear a bathing suit instead. Store the photos in a special picture album, and if you’re modest, keep it under lock and key.

As you progress in your fitness program, you’ll start to see subtle changes the scale won’t necessarily reflect. You may notice your triceps are more defined or you’ve added a 1/2 inch of muscle to your rear. Keeping an eye on your progress will help you see how well your exercise program is working, and it will also let you know when you need to take your workouts up a notch.

After a few months of exercising, compare your latest photo to the one you took in the beginning of the program. Even if you still have more work to do, you’ll be amazed at how far you’ve come and how much you’ve accomplished. How’s that’s for a photo finish? =)

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Do the Numbers on Your Gym Equipment Lie?

Do you ever wonder if those 200 calories your elliptical machine says you’ve burned in 30 minutes is truly accurate? If you’re trying to lose weight, it’s important to know whether or not the amount of calories the cardio equipment at the gym says you burned is really proportional to how much energy you expended.Some cardio machines can overestimate how many calories you burn by up to 15%.

Three factors determine how many calories you’ll burn: your weight, the gym equipment and your level of intensity during a set duration. First, if a machine doesn’t ask you how much you weigh, it probably assumes you weigh 150-160 pounds. But remember, the more you weigh, the more calories you burn, and the less you weigh, the less calories you burn. 

If you’re looking to lose weight, treadmills and elliptical machines tend to burn the most calories, but again, you have to consider the previous factors as well as the time you spend on each machine. Finally, the more intense your workout, the more calories you’ll burn in less time. Increase the resistance on your bike and peddle faster, or set the incline of your treadmill to 5%-10% to challenge your body to work harder. Also, try choosing your workout setting on something other than manual, such as random or hill, and if you’re on a machine with handles, don’t lean on them.

All of these tips will help you to get the most out of your workout, but if you’re still worried about getting an accurate calorie burn, I would suggest investing in a heart rate monitor, which will personalize your calorie burn better than anything else.I personally own a Polar brand monitor that I love. It tracks my heart rate, training time,calories burned, etc.Plus it keeps my weekly workout summary stored which is great so I can go back and up date my training journal with my workout information for that week. Nike also has a great one called "Fuel Band" which I have heard great things about too. If you decide to purchase a personal monitor to have more accuracy then the gym equipment might have, you should research a little and find the best one for your own training. It's a great investment in your fitness training.

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"Break the Workout Plateau" #9 Tips for getting in better shape!

It’s easy to start an exercise program. But if you’re serious about getting in shape this year, you have to find a way to keep going after the initial excitement and results wear off. Adding variety and expert motivational tools will get you through those early plateaus and make fitness a way of life. Here are 9 trainers’ tips… 
You start an exercise program full of drive and determination: This summer, I will wear a two-piece on the beach! But soon, you stop seeing results and start making excuses to skip exercising. Workout plateaus are normal, but they can quickly derail your exercise plan. They’re also one of the reasons more than half of people who start an exercise program quit within 3-6 months, according to the American College of Sports Medicine.If you give up then, you’ll miss out – just when you’re likely to start seeing results.Understanding why plateaus occur and finding ways to prevent or overcome them will help you stick with your program. Read on for 9 ways to stay motivated – and keep seeing results – while getting in shape.

Plateau breaker #1: Change up your routine. Variety is the key to success in an exercise program.If you do the same workout at the same time, place and intensity, your body is going to adjust to it.You’ll still be experiencing benefits and getting fit, but you won’t see the same level of improvement you did in the beginning.The burn-out can be psychological too. Not only will you get bored with the same old moves, you’ll experience less of a boost from the “feel-good” chemicals – serotonin and endorphins.It’s like seeing your favorite movie over and over again. After a while, it loses its appeal.To stay motivated, change your workout routine, the time of day and place you exercise – any variables you can control. If you’ve been working out alone, try a class, or find new exercise routines on DVDs or YouTube.

Plateau breaker #2: Move with the seasons. Changing your workout plan according to the weather can help you with getting in shape. It keeps your routine from getting stale and kick-starts your results too.Alter your program every 8-12 weeks, or when weather conditions change.Ski in the winter, hike in the spring, bike in the summer – or find other seasonal activities you enjoy. If you walk or run on a treadmill, go outside and get a whole new workout.But give your body 2-4 weeks to adapt.Running on a treadmill, which absorbs more shock when you land, is vastly different from running on the ground.To avoid sore or strained muscles when switching gears, start off by doing half your usual workout, and increase reps and times from there.

Plateau breaker #3: Make routines playful. To avoid boredom when getting in shape, try workouts that make you react to other people or objects – like a competitive sport or exercise class. They stimulate more motor development than regular exercise.

Plateau breaker #4: Add random intervals. Interval training – alternating strenuous exercise with more moderate rest periods – has been shown to burn more fat, build more muscle and boost metabolism more than other types of exercise.You can get even better results with a method called fartlek training (fartlek is Swedish for “speed play”), in which you vary your walking, running or cycling routine at random. If you’re walking by yourself or with a partner, pick out an object like a mailbox and jog or run to it, then return to your regular pace. Repeat this by targeting various objects along your route. When biking or running, race up a hill or sprint to an intersection or stop sign. If you’re with a partner, take turns shouting out the next interval to maintain an element of surprise.Your body will have a hard time adjusting to the unpredictable activity, so you’ll gain endurance and power more quickly.

Plateau breaker #5: Learn a new skill.  Local colleges, activity clubs and sporting-goods stores frequently offer instruction on activities you may not have tried, like rock climbing and kayaking. These give you mental stimulation and new goals while getting fit. Plus, these group activities offer social interaction and an opportunity to be around other active people.By adding elements of adventure and discovery, you can make exercise about more than just getting in shape 

Plateau breaker #6: Slow down. It may sound counterproductive, but lowering the intensity of an exercise program can give you a jump-start when results start to slow. If you have an established routine, take a “taper week” – cut the distance or duration of your workout by half.When you return to your full workout, you’ll see results again.This works particularly well if you’ve been training too hard.The longer you’ve been working out, the more important the recovery time.

Plateau breaker #7: Set multiple goals. Create different objectives for each part of your fitness plan to avoid total routine burn-out. In other words, set separate goals for nutrition, diet, flexibility and strength. Flexibility goals could include stretching for 10 minutes after each workout.Strength goals might mean doing a certain number of push-ups or weight-lifting reps with a certain amount of weight. A dietary goal might be replacing junk food with five servings of fresh veggies or fruits a day. Even if your progress wanes in one area, your success in others will keep you from getting discouraged by the slowdown.But make sure your goals are attainable – or break up your ultimate dream into smaller, more reachable steps. For example, instead of saying, “I’ll run a marathon in six months,” focus on running a few blocks, then a mile, then five miles.

Plateau breaker #8: Adjust your thinking. An optimistic attitude toward fitness is just as important as the details of an exercise program.If you feel it’s too inconvenient, expensive or time-consuming, you won’t stick with it.Instead, focus on the positive aspects of getting fit – what you want and can reasonably expect to achieve: I want more energy or I want to look good for bathing-suit season.This aligns your attitude and behavior, making it less likely you’ll fall off the wagon.

Plateau breaker #9: Bribe yourself. Eventually, getting in shape will become its own reward – but until then, it may help to treat yourself in other ways.Motivate yourself with rewards – or have someone else reward you – for good behavior. You could buy yourself a new book when you lose 5 pounds, or go see a movie when you’ve worked out three times a week for two weeks.A new pair of shoes or workout outfit if you've worked out four to five times a week for straight month.Pretty soon – when you notice new strength and stamina, the pounds start disappearing and you begin to enjoy a more active lifestyle – you’ll have all the benefits you need.

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The 15-Minuet Fat-Burning Workout

Interval-training workouts give you better results in less time – no wonder they’re popular in gyms around the country. But they don’t just help you burn fat fast. They build stamina, boost cardiovascular fitness and can be done just about anywhere. What exactly are they? Read on to find out how to incorporate intervals into your fat-burning workout...

When time is scarce, exercise is often the first thing to go from the to-do list. For busy women, it can be difficult to manage even 30 minutes a day, the minimum recommended by research organizations like the American College of Sports Medicine. But what if you could squeeze in a fat-burning workout in half that time? Instead of spending 30-60 minutes plodding along on a treadmill, you can get the same benefits from 15 minutes of interval training, researchers have found. “Regardless of your fitness background, intervals are more efficient,  Interval training alternates strenuous exercise with moderate rest periods every few minutes or less. Because your body has a hard time adjusting to the unpredictable activity, you gain endurance and power more quickly, studies show. 

In a 2010 study at McMaster University in Ontario, Canada, participants sprinted on a stationary bike for 10 one-minute periods with 75 seconds of rest in between, three times a week. They experienced the same improvements in fitness as those who performed hours of conventional biking at an easy pace.In a 2009 study, participants did 4-6 intervals, alternating 30 seconds of high-intensity cycling with four minutes of easy cycling. They raised their metabolism, making their bodies more efficient at using glucose, after doing just six of these workouts over the course of two weeks, according to researchers at Heriot-Watt University in Edinburgh, Scotland.

Interval-training workouts widen the network of blood vessels that supply muscles and boost the number of mitochondria (structures that produce energy within the body’s cells), thereby increasing endurance.But, fair warning: You do have to work hard during the high-intensity periods to make this a fat-burning workout – maybe harder than you’re used to. I prefer interval training just for the fact that it pushes me harder and takes me to a place that not many people really want to go, it's uncomfortable and hard but in the end makes you feel so f--king good! Try it!  ✿

Inspire Me✿ "Be a Hill Seeker"

It's not secret that I love climbing hills when I run.. There is something about climbing the steepest hills I can find, it gives me a sense of great accomplishment and also makes my body stronger. Make yourself stronger and start climbing those hills you see around you instead of going the easy flat route. I promise it feels so much better climbing then staying flat! Challenge Yourself!