Was there an activity you liked to do or a game you liked to play when you were younger? Close your eyes, and for a few moments think back to that time, that time in your life when you loved to be active. I bet you could remember a time that your mother called to you, “Come in. It’s time to eat” or “It’s time to do your homework.” And you responded, “Please mom, not yet. I’m having so much fun! Just give me a few minutes more.”

Remember? Wasn’t that a wonderful time? What were you doing? How did it feel? I bet you felt free, liberated, challenged in a fun way and in control, right? Food, who needed that. Food could wait! Playing and being active brought enjoyment to your life. It made you feel strong and smart and liked by friends.
Remember the excitement of developing a sneaky strategy to win the game? Really made you think, didn’t it? You sure felt smart, didn’t you? Remember the big smile on your face? You’re going to win!! Yay!!! Those were such wonderful times.

Remember how great you felt when you looked in the mirror and saw those big muscles? How proud you were!! You knew then that those were a result of exercising and being active. And even though many years have passed by, you still know that there are great rewards to being active and exercising.

Remember how you and your friends laughed and laughed?Remember the excitement?
As the sweat ran down your face, you could actually taste the slight taste of the sweat. “I sure worked hard, but it was such fun!!”And “boy, will dad be proud of me!!”

So, what happened to those wonderful exhilarating feelings? They’re not gone. They are still inside of you, within your reach. It’s just a decision away.

Don’t you want to feel young again? Don’t you want to play again? Don’t you want to forget about food and homework for a little while? Don’t you deserve to take care of yourself? What’s stopping you?
The truth is, there is nothing but you, stopping you. If you want to make time for exercise, you can.

Even a few minutes of exercise are better than nothing. You don’t have to become a super athlete. You just have to commit to doing some sort of activity, at a specific time, for a specific length of time. It’s that easy.

It’s wise to commit to something simple, doable and lasting only a few minutes. Perhaps you’d like to perform some sort of brief activity on your way to work. Maybe walk an extra block. Or, perhaps you prefer flexing your muscles and pulling your stomach in and holding it a few moments, as you sit at a stop light while driving.  The activity is your choice.

Are you ready? Okay, what activity will you commit to do? When will you do it? What is your beginning date? What days of the week? What time will you begin? What time will you end? For what period of time?

That was easy, wasn’t it? Now write down your commitment on a piece of paper and make a contract with yourself.  Post your contract in a place that will be visible to you (perhaps in the bathroom, or at your desk.) Decide on a reward you will give yourself after sticking to the contract for a week.

Now close your eyes and visualize how great you look, how great you feel, how graceful. It’s so easy to find nice fitting clothes in your size. People admire you. People compliment you about the changes you’ve made. That makes you feel so proud.  Deep inside, you know that the changes are not just physical. You feel more energetic, healthier, happier and more desirable. Your face actually has a healthy rosy glow. People want to get to know you better. People are interested in your opinion. You think more clearly and make wiser decisions. Life is fun. Life is great.

You look forward to each new day. And all this occurred because you made the decision to do some sort of activity. How wonderful!!

Regular strength training increases lean body mass. This doesn’t mean you’re going to bulk up if you include regular weight training into your routine. Sure, if you devote your life to becoming a bodybuilder you can bulk up but it is very difficult for a woman to bulk up because we lack testosterone. Weight training increases your metabolic rate. Each pound of lean body mass burns 35-50 calories per day. Fat burns less than 1/3 of that. By increasing your lean body mass you will lose weight faster.

Weight training is great for your bones and joints! Strength training can increase bone mass and decrease your risk for osteoporosis and bone fractures later in life.  Strength training also strengthens the tendons and muscles surrounding your joints, which will help prevent injuries.

Getting your heart pumping with some dumbbells can actually protect your heart from disease. Strength training can reduce you cholesterol and blood pressure, which are two major risk factors for heart disease. With heart disease as the number one killer of women in America, this alone, is reason enough to start a strength training program.

Other benefits of strength training include reduced risk of depression, diabetes, and obesity. It’s also great for improving balance and enhances everyday skills such as walking and picking up children, which are very important later in life.

Starting a strength training program doesn’t mean you have to totally reschedule your life. First check with your doctor before starting a program. A few people are at risk and have special limitations for weight training. Develop a program with a professional or use training guides to create your own.  Aim to strength train 2-3 times per week and train all the major muscle groups each time you lift. A good program should include 3 sets of 8-12 reps. By including strength training in your normal workout, you can shed pounds and decrease your risk for many ailments later in life!