Cervical cancer vaccine – are you fully immunized against HPV?


Here are answers to some of the questions you may have regarding the cervical cancer vaccines and the right age to begin treatment.

Many advertisements of cervical cancer vaccines are visible all over the media. However, these ads do not seem to be precise on who needs to get vaccinated, how many doses there are, and whether there are side effects that people should be aware of. Read along to get more information on these inquiries and more.


Cervical Cancer is a sexually transmitted infection caused by the human papillomavirus, better known as HPV. Immunizing patients affected with HPV will definitely decrease the growing number of cervical cancer cases globally.  Dr. Bobbie Gustout, a gynecologic surgeon and HPV infection expert in Mayo Clinic shares his knowledge on cervical cancer vaccination.

How Cervical Cancer Vaccines Work:

Because cervical cancer is a result of sexual contact with an infected person, the Food and Drug
Administration (FDA) has approved two (2) cervical cancer vaccines – Cervarix and Gardasil. This provides protection to girls or women before she is exposed to the virus. For Gardasil, an added protection against vaginal and vulvar cancer, as well as genital warts is provided to those vaccinated.

Who Should Get Vaccinated and When To Start:

Generally, the vaccine is recommended to boys and girls who have just reached puberty – from as early as 9 up to 12 years old. It is crucial to be vaccinated before exposure to HPV, which is through sexual contact. The vaccine may not be as effective once the teen is already infected with HPV.
For those who have not been vaccinated before exposure to the virus, women through 26 and men through 21 should receive the vaccine as per the Centers for Disease Control and Prevention. Men above 26 years may receive the vaccine should they wish to be protected.
Cervarix and Gardasil are given for three doses within a six-month period. After the first dose, the patient shall wait for one-two months for the second dose, then for six months for the third dose.
The cervical cancer vaccines are not recommended to pregnant or severely ill patients, as well as those with severe allergies, especially to latex and yeast.

The Importance of Completing Three Doses

Clinical trials have observed that antibody levels have increased continuously with the doses of the vaccine in women. However, researchers have not yet fully defined the level of protection needed to fully be immunized against HPV. Because antibody levels fall after getting a vaccine, the greatest HPV protection can be acquired only through high antibody levels in the beginning and maintained for a longer period of time.
Researchers have also determined that over time that three doses of the vaccine or a booster shot later may not be necessary.

Benefits for Sexually Active Patients Who Get Vaccinated:

Both cervical cancer vaccines have been tested in clinical trials to women up to age 26, with some already infected with HPV. Both vaccines have been found effective to respondents. Because there are several strains of HPV that causes cervical cancer, Gardasil and Cervarix protects infected individuals from the other strains of HPV. Multiple sexual partners increase the risk of exposure to more strains of HPV.


Top 10 Excuses Mothers Use in Weight Loss: #9


So, if you have been trying to keep up with this blog, I will just have to ask you to smack me with a wet noodle.  As you have read from my other posts, I am a mom of three along with juggling “life”.  The “Blog-Ball” was dropped for a few months but as with all things worthwhile, I am back again!

Let’s get to the #9 excuse mothers use in weight loss:

“I may be a little soft around the middle but I am healthy because I take a stroll in the evening with my husband and child(ren).”


I may be a little soft around the middle but I am healthy because I take a stroll in the evening with my husband and child(ren).  No doubt that healthy women come in a variety of shapes and sizes.  We have to be careful to not fall into the trap of accepting the “new normal” though. You are asking, “What is the new normal”?  The media would have us believe that either you have to be stick thin with an unhealthy body mass index-BMI- (think stick figure with a skirt on) or that being pleasantly plump with a BMI that is at overweight or even obese (think rolls that are cute on that fluffy baby in your arms but not so much on your body when you look in the mirror as you step out of the shower) is OK.


I have yet to come across a woman, especially a mommy, who is happy with either extreme.  They are searching for a shape/size that makes them feel sexy and fit enough to keep up with the demands of their busy lives.  So let’s address what I hear mommies, and women in general, tell me they want and how to achieve it.


If you have had one child or four, you know that your body is NEVER the same.  You have marks on your hips, belly and breasts that look like some animal has left deep scratches on you (stretch marks).  If you had a C-section, you have a little belly pooch that seems impossible to get rid of without going under the knife.  All three of my kids were delivered by C-section so I feel your frustration!


What happened to that taut mid-section that didn’t jiggle when you walked and a bust line that didn’t need a little help from Victoria’s Secret?  While a stroll in the evening is a wonderful way to spend time with your family AND encourage your kidlets to incorporate fitness into their life, it IS NOT ENOUGH to get you to your goals!  You have to sweat and traditional cardio (treadmill, elliptical, etc.) is not going to be enough.  You have to add resistance to your routine.


Head to the gym and push your way between the meat-heads in the free weight area so you can see yourself in the mirror.  Grab a couple of dumbbells, make eye contact with yourself in the mirror and tell yourself that you gave birth so you can do anything!  Those muscle bound guys trying to dominate the free weight area would probably break down into blubbering mounds of jelly if they had to go through childbirth…you are mommy, hear you ROAR!


There are multiple SCIENTIFIC research studies that show how excess belly-fat can negatively impact your health.  I can guarantee you that none of the weigh-loss supplements on the market are going to get you to your goal, no matter what their “research” says without hard work and dedication to a healthy diet and exercise. “An excessive amount of belly fat can increase estrogen production which may lead to an increased risk of cardiovascular disease, stroke, Type 2 diabetes, breast cancer and colorectal cancer. Recent research also has associated belly fat with an increased risk of premature death — regardless of overall weight. In fact, some studies have found that even when women were considered a normal weight based on standard body mass index (BMI) measurements, a large waistline increased the risk of dying of cardiovascular disease, cancer and other causes.


Ridding yourself of excess belly fat not only preserves your health for you but for your kids, spouse AND #9 excuse mothers use in weight lossthose grandchildren down the line.  You want to be alive and healthy to tell stories…”When you mother was your age she (fill in the blank).”  To top that off, a healthy waist circumference lets you wear fitted shirts that show off your hard work and not those that you put on and think, “This doesn’t make me look pregnant…well, not really.”  A strong core (that would be your waist line) also makes it a lot easier to live a life that is full of fun with your family.


You can perform everyday activities without worry about strains, sprains or more serious injury.  You can play with your kids without feeling quite so worn out.  The best perk…you catch your spouse checking you out on the sly!  When your spouse realizes others are checking you out too, he becomes a little more “protective” of the amazing woman he has on his arm.  Who doesn’t want to feel desired and prized by their spouse?  One more perk, YOU see other guys checking you out…talk about an ego boost!


I know it is difficult to not clean up your child’s dinner plate, especially if it is a favorite meal.  I know it is difficult to carve out time for yourself to work on your core/waist line. I know it is difficult to choose a carrot or banana over the last piece of chocolate pie.  YOU control your body!  Not your cravings…not what someone else says about you…not what society says you should look like…YOU ARE THEY KEY!  Set your mind to the goal.  Do it first for you then for your family.  They want you around for a long time to create more memories like only a mommy can. It will be hard and your emotions will tell you that it is ”too hard”.  Your heart lies to you sometimes…you need to lead your heart and emotions. Don’t let them lead you, especially if it is right off the cliff sacrificing your health and self-esteem.


If you don’t have the strength to start or continue the process yourself, find a certified personal trainer to help you on your journey or a supportive friend who wants to see you succeed!




6 Tips for Keeping your New Year’s Resolution to Stay Fit


The word “resolution” implies that you are resolved to do whatever it takes to accomplish a goal. However, resolutions have the connotation of being wishful thoughts that you would like to come true and may diligently pursue for a while. For the average person, resolve typically fizzles out within about six to eight weeks. One way to avoid that is to change workout plans often so you do not burn

The problem for most people is that they try to accomplish goals without committing to developing the habits required for meeting success. There is nothing magical about January 1st. In the past, if you have been a person who does not exercise or watch what you eat, you cannot expect to reverse years of negative behaviors overnight. In order to get and stay fit, sustainable and lasting lifestyle changes must occur.


1. Write Down Your Goals.

Goals that are on paper have a greater sense of permanence and urgency than do those that are floating around in your mind. Penning
your plans helps you work through the process of formulating goals and keeping your focus. Furthermore, you have something to reference along your journey of health and fitness.


It is critical that goals have several factors. They must be specific, measurable, and attainable. A goal stated as, “I want to get fit” is far too general. How will you measure fitness and know whether or not you have attained it?  Something specific might be reducing your body fat by two percent or increasing your lean muscle mass by four pounds. Even the notion to lose weight is too vague. Make your goals as specific as possible.


The next step to successful goal setting is determining how you will measure your progress. A goal such as being healthy is not truly measurable. The most effective way to measure your progress is to keep an online workout log. Resolving to get seven to eight hours of sleep each night can be tracked and measured. A two-point increase in your VO2 max can be measured. If you cannot measure your success, you will never know if you have achieved it.


Lastly, be sure that your goals are attainable. Going from couch potato to Ironman triathlete is probably not a realistic resolution. Someone who is not a runner can resolve to run a mile without stopping and work to get there over time. Change will not happen overnight. Have a friend examine your goals to help you judge whether or not they are realistically attainable for you in your current life situation.


2. Build a Support Team

Having the support and encouragement of friends and family members can make all of the difference regarding the success or failure of your resolutions. If you are trying to cut back on your alcohol intake, suggest fun alternatives to your happy hour crew. If you want to increase your caloric burn, recruit your friends to spend active, quality time together that does not revolve around food. During holidays, volunteer to cook a healthy dish.


It is important that your support team understand what you are trying to accomplish and why. Your mom will be less pushy about you eating her desserts if she knows that you are reducing your sugar intake to prevent diabetes. Surround yourself with like-minded people who will move you closer to your destination rather than farther from it.


3. Chart Your Progress

There is nothing more encouraging than to see how much closer you have come to reaching your goal. If you are trying to lose weight, set a regular weigh-in time and day each week. Write down your weight each time so that you can see if your efforts are fruitful. If the scale is tipping in the wrong direction, examine which behaviors have influenced the numbers.


It may be helpful to keep a food journal and workout log. Tracking diet and exercise holds you accountable to making necessary changes and makes you less likely to cheat. This keeps you honest about what you are eating as well as how much you are working out.


4. Start Small

Small steps can equal big results. If you want to increase your level of physical activity each day, take the stairs instead of the elevator. Park farther away from buildings, so that you are forced to walk more. Strap on a pedometer and aim to take a greater number of steps each day. Do calf raises while you wash dishes or lunges while watching TV.


For dietary changes, pick one area to focus on until you have mastered it. Start by cutting back on sodas until you have eliminated them completely. Next, swap one of your junk food binges for a healthy alternative. For example, replace salty potato chips with roasted nuts or trail mix. Over time, each small change will yield increasing results that equal a healthier way of life.


5. Treat Your Resolutions Like Your Job

Put in as much effort to keeping your resolutions as you do with your job. In other words, schedule your workouts, plan your meals, and avoid anything that derails your success. Plan to exercise at a time when nothing else will get in the way. This may mean that you have to sacrifice sleep or record your favorite TV show, but the payoff will be worth it.


Plan and cook meals in advance so that you are not tempted to reach for junk food when hunger strikes. Allow yourself some indulgences, but overall, be disciplined on a daily basis. You get paid for performance and output at your job. Likewise, you should reward yourself when you reach another milestone in your fitness journey. Use things other than food as your rewards. Buy something you have been wanting or escape for some relaxing time alone or with friends.


6. Be Patient

Change does not happen overnight. Be patient with yourself. You may see big progress some days while experiencing plateaus at other times. The support of your friends and family will be vital during the tough moments when you want to throw in the towel.


Make this year the year you actually stick to your resolutions by implementing them as a healthy way of life.

Author Bio: Emily P. is a freelance writer and a fitness enthusiast. She uses weight loss calculator in order to know exactly what she needs to do in order to lose those few pounds.



5 Reasons Having a Dog Can Keep You Fit


First question: Do you insist on taking the best care of your dog as you possibly can? You know, buying only organic dog food, the best dog insurance, and BPA free chew toys?



Yes? Good…now onto the next question: Do you often find yourself unmotivated to exercise?


Well, your dog might be just the partner you need to start a new fitness regimen and stick to it. Think of your dog as your personal trainer, with a resting heart rate in the 40 BPM range (ours is on average 70 BPM) and the ability to drink over a gallon of water a day. Need more convincing? He can help you maximize your workout and burn at least 200–250 calories per hour on a walk alone (compared to 100 calories on your own)!


Here are the five ways dogs can keep you fit—and five reasons you should let your dog take care of you for a change.


Dogs Will Wake You Up Early

For those of us who want to start getting up earlier to get some exercise in before work, a playful pup will have you out of bed at the break of dawn. Dogs are creatures of habit, so they will be at your bedside nudging you unfailingly for your 6 AM run.


Dogs Will Always Have More Energy Than You

One of the best parts about having a pet is that it will always want to play. How many times have you had a gym or running partner flake on you only minutes before you were planning on exercising? A dog will never cancel, making it more difficult for you to justify skipping the exercise. Think of them as the partner who is better than you— the one you strive to beat.


Dogs Are a Great Way to Meet Like-Minded People

The gym can be an intimidating place, especially for people just beginning their fitness adventure. A lot of people at the gym prefer to keep to themselves, adding to the intimidation factor and making it difficult to make friends. There are countless pet lovers across the nation, and even more fitness-minded pet lovers. Research local dog meet ups or play fetch at the local dog park. Puppies sniffing and nipping at each other are the perfect excuse to socialize with other owners, and who knows, you might just find a human fitness partner, too!


Dogs Are Protective

Especially for women, dogs double as a security guard. Not only can they keep you company, but they can also deter unwanted strangers from approaching you. This is a great way to keep up a good running habit during the winter months when it is dark outside.

Dogs Always Love Going Outside

Even if you don’t have a lot of time on your hands to spend hours at the gym each day, a quick walk in the morning or after work will be a great way to get into good habits of health. Plus, did you know your gait is more natural when you walk and run outside versus a treadmill? This can help prevent injuries and fatigue. Even 20-30 minutes of walking each day is a great start to a healthier lifestyle. And besides, a dog will give you the biggest guilt trip if you don’t treat him to some outdoors time every day.


 About the Author: Adria Saracino is a blogger, marketer, and freelancer. She writes for Embrace pet insurance on topics ranging from pet health to dog insurance. When not writing about puppies and kittens, you can find her writing about style at her personal fashion blog, The Emerald Closet.



My S.M.A.R.T. Goal GPS


Remember this savvy little way we all learned to help us write our own goals at work for our boss? The same rules can apply to our personal goals as well! Take a few minutes to assess your goals. Are they  S = Specific? Are they  M = Measurable? Are they  A = Actionable? Are they even  R = Realistic? And finally, are they  T = Timely? Here’s a quick GPS tool to assist you as your own Personal GPS Boss:

  1. What do I want to transform about my lifestyle, body, mind, and/or spirit in 2012 (List em’ all)?


  1. What can I do to start transforming each thing in:

the next week:

the next month:

the next 3 months:

the next 6 months:


  1. What information/skill sets do I need to make these changes?

  1. Where can I get this information/skill sets? (Who/What are my resources?)

  1. Who can I rely on to help me with these changes?


Very few of us are “All or None” doers. We often are “all or none” thinkers. We forget to give ourselves permission to re-direct, re-group, and to start again the very next meal, day, or week!   It takes us at least 90 days just to “build” a new habit. Move your trash can in your kitchen and see how long it takes you to stop dumping trash on the floor in the old spot versus the new one! 


Even after we build the habit we need time for it to solidify! Try mastering one goal at a time, instead of 10 all at once. A GPS is a guide to help you start to focus on your transformations. It will set you up for success by helping you recognize your goals will happen one day at a time, one week at a time, one month at a time, instead of over night! 


The trick to a good GPS is to pre-program the journey. Remain open to re-direction where needed. Don’t be afraid to ask for assistance. And finally, to reach each destination intact! Also be sure to pick your very favorite inspiring voice to guide you, along with a background theme song to keep you humming along the route! Life is an adventure . . . dare it! 


PERSONAL POWER THOUGHT: When we are changing gears in life, always remember: “Find em’, don’t grind em’!” Sherry Derossett CNC.CPT



Beating the Bulge for Beginners – Starting Gently


If you have committed yourself to making a change in your lifestyle that is going to help you lose weight and live longer, congratulations! The major areas that you are going to have to adjust involve your diet, and the amount of physical activity that you have to do on a daily basis.


But don’t despair, the words diet and exercise don’t have to mean suffering and pain. Remember that you are changing your lifestyle for the better, and because this is a lengthy, life-long process, you can start with baby steps that will make you feel great and get you on the road to where you need to be.

Understanding Food

The best way to understand food is as fuel for your body, which functions as a machine. If you don’t have enough fuel in your machine to get you through the activities of the day, you get hungry. Your body tells you that you need food. However, if you put too much fuel into the machine, it gets stored for later use. Your body is smart enough to convert the excess into fuel for later, but the problem is that your body converts this excess food into fat. It’s trying to help you to survive, but you end up overweight and unhealthy. You need to get the balance between fuel intake (food) and burning (exercise) correct, so that your body functions as well as it can.



You may have heard health experts talk about calorie consumption. A calorie is a unit of energy that your body uses as fuel to get through the day. Every day, whether you are awake, sleeping, walking, running, or even eating, your body is burning up energy. The thing is that many unhealthy, popular foods are very high in calories, and your body doesn’t get a chance to burn all this energy off. SO you end up taking in significantly more fuel than you can burn fat faster, and you end up gaining wait. The average person requires between 1800 and 2400 calories per day. If you want to lose weight at a rate of approximately 1kg per week, you need to cut your daily calorie intake by about 500 a day.

Glycaemic Index

It seems logical that if you have to drop your calorie intake, then you can simply eat less, but this isn’t the case. You have to eat foods that keep you feeling full, and release energy slowly throughout the day so that you always have just enough fuel to get you through the day.
Foods that are high in sugars and carbohydrates give you energy immediately, so your body feels full when you eat, but the machine burns it quickly and you need to refuel again soon. In this manner you end up taking in extra calories. You need a healthy diet with foods that release energy all day, and leave you feeling full all the time. The rate at which your body burns up food is called the foods’ glyceamic index. The lower, the better. Aim at foods that are low on the glyceamic index, and you will lose weight, feel full, and always have the energy you need.

This guest post was written by freelance writer Victoria. She is currently learning about small business website builder




Soda’s Evil Twin: The Dangers of Fruit Drinks [Infographic]


Fruit Drinks Vs. Soda:  Beverage makers cloak “Fruit Drinks” as the healthy alternative to soda.   “Big Beverage” which  includes Coca-Cola, Pepsi, and Dr. Pepper spend millions to deliberately target children with their sugar laced fruit cocktails.


This graphic shows a side by side comparison between fruit juice and other sugary drinks as well as the numbers and business behind the “Fruit Drink” masquerade.
Soda's Evil TwinCreated by: Health Science



25 Quick Tips to Smart Dieting


It’s the little things that can make all the difference when dieting, and the little things can be easy to change without feeling taste deprived.

Here are 25 quick tips to dieting that will help you succeed while teaching you how to diet smarter not harder. By making small tweaks to your food choices you don’t have to sacrifice flavor, but you can cut a calories, fats, and sugar to help slim down your waistline and achieve your perfect weight. Increase your vegetables and whole grains, but decrease the fat, salt and sugar. If you’re really serious about changing your family’s diet, print this page and post it on your refrigerator as a daily reminder for everyone.



1.  Learn to properly steam vegetables.
2.  Decrease the meat and increase the vegetables called for in stews and casseroles.
3.  Add grated carrots, zucchini or cabbage to chili and meatloaf.
4.  Offer washed and trimmed carrot and celery sticks for snacking.
5.  Add finely grated carrots, pumpkin, or zucchini to baked breads and cakes.


6.  Substitute whole-wheat flour for bleached white flour when you bake.
7.  Top casseroles with wheat germ or whole-wheat bread crumbs.
8.   Serve bran-based cereals, or those made from shredded wheat.
9.   Serve imaginative whole-grain side dishes (bulgur, kasha, etc.) instead of egg noodles.
10. Offer crackers and corn chips containing whole grains.


11.   Cook with less fat by using non-stick skillets.
12.   Blot all fried meats on paper towels.
13.   Add a spoon of water or broth as needed instead of more fat when sautéing onions and vegetables.
14.   Substitute low-fat yogurt for mayonnaise.
15.   Substitute ground turkey for ground beef.


16.   Substitute lemon juice or herbs for salt when cooking pasta or grains.
17.   Avoid cooking with soy or Worcestershire sauce.
18.   Substitute garlic or onion powder for garlic or onion salt.
19.   Avoid using products that contain monosodium glutamate.
20.   Use unsalted or low-salt vegetable broths and products.


21.   Choose canned fruits packed in water instead of heavy syrup.
22.   Use only fresh-frozen fruit without added sugar if fresh is unavailable.
23.   Cut the sugar called for in most recipes by one-third to one-half.
24.   Sweeten waffles and quick breads with cinnamon and vanilla or almond extracts.
25.   Add pureed banana to baked goods and reduce the sugar or applesauce to reduce the fat (oil/butter)




How to Prevent and Detect Diabetes


The statistics from the Centers for Disease Control, the National Institutes of Health and the American Diabetes Association are concerning, even if you do not have a history of diabetes in your family: 25.8 million children and adults in the United States have diabetes, 7 million are undiagnosed, 79 million are pre-diabetic and 1 out of every 400 children has diabetes!

Although it can be easy to ignore in the early stages, controlling your blood sugar is vital to prevent damage to blood vessels and vital organs. Complications from diabetes include heart disease, stroke, high blood pressure, blindness, kidney disease, neuropathy (nerve damage), amputation of lower limbs, osteoporosis, skin and mouth conditions such as bacterial and fungal infections, hearing impairment and increased risk of Alzheimer’s disease and vascular dementia.


There are several risk factors contributing to the alarming rise of Type 2 diabetes in the United States.
  • The main reason is being overweight- thisincreases insulin resistance
  • Storing fat mainly in your abdomen
  • Being sedentary- the less active you are, the greater your risk
  • Family history- increased if parent or sibling has Type 2 diabetes
  • Certain races are more likely, although the reasons are unclear- Hispanics, American Indians, Asian-Americans, American blacks
  • Age used to be a factor after 45 but children and adolescents are quickly catching up
  • Women who developed gestational diabetes when they were pregnant or delivered a baby more than 9 lbs
  • Smoking more than 20 cigarettes a day can increase your risk to more than 3 times that of a non-smoker


Don’t let fear stop you from visiting your doctor. If you are concerned, make an appointment today. Be mindful that some people have no symptoms and others have some of the following:
  • Frequent urination
  • Excessive thirst
  • Unexplained weight loss
  • Extreme hunger
  • Sudden vision changes
  • Numbness or tingling in the hands or feet
  • Feeling very tired a good deal of the time
  • Very dry skin
  • Slow-healing sores
  • More infections than usual


To get on a healthy path and prevent diabetes, the most important thing you can do is lose weight or maintain a healthy weight by eating “just right” portions. Begin by eating less fat, cutting out all trans-fat and saturated fat, increasing fiber by adding whole grains, fruits and vegetables, cutting out or at least cutting down high-sugar foods and eating fewer foods high in salt, especially processed foods such as pickled, canned and packaged. If you stick to whole (from the earth) natural foods in an array of colors, you will be getting the nutrients your body needs.


Add some physical activity to your day, whether it’s walking, gardening, swimming, jumping rope… make it something that you enjoy and will stick with long-term. Change it up with lifting weights, zumba, dance classes or family bike riding. Any exercise will control your weight, blood glucose, and blood pressure, raise your HDL (good cholesterol) and lower your LDL (bad cholesterol).


Don’t become the next diabetic statistic. And if you are a parent, the most important thing you can do is role model. By eating healthy food, your children are more likely to choose wisely. Making exercise a family affair by incorporating fun activities keeps everyone active, lean and diabetes-free!




When is the Best Time of the Day to Exercise and Why?


For some, the best time of the day to exercise is simply to exercise when they can. Several items need to be considered when scheduling exercise into your daily regimen or as part of your daily activities. The first is time management. Just like all other life’s happenings and events, exercise should be scheduled as well. Without that scheduling of exercise, other items become a priority and exercise may be one of the items that falls to the way side and becomes an afterthought. Continually moving around or rescheduling your exercise is part of a behavior that may lead to not exercising at all and this will not allow an individual to meet or exceed their goal.

On the physiological side, there is a strong debate as to what time of the day is best to exercise. Should individuals exercise early in the morning when there stomach is empty and there energy stores (glucose and glycogen) are low? On the other hand, one may ponder if they should have a bite to eat to “break the fast” and provide the body with some readily available energy (glucose) to engage in exercise. Depending on what your goal is, weight loss, strength building, muscular or cardiovascular endurance, a trained professional will be able to assist and individuals in constructing goals and formulating a plan to meet those goals and then determining what time of the day may be best to exercise to achieve those goals.


Some individuals like to exercise during their noon lunch hour. Instead of taking a full-hour to eat lunch many try to squeeze eating and exercising in with showering and getting back to the desk. This may cause some individuals to “rush” there workout but with the proper exercise routine, those individuals can provide the body with plenty of movement and exercise to improve their health.


Some individuals like to exercise at the end of the day. Both afternoon and evening exercisers may view their exercise session as a stress reliever and those individuals are more apt to schedule their exercise session more frequently and consistently. Depending on their schedule, an individual may want to hold off on exercising late at night to not have the ability to be able to sleep because of the body’s physiological response to exercise.


The main goal of exercise is to take from Nike’s long time slogan, “Just Do It”. Do not be afraid to move your exercise sessions around to different times in the day. If you have events that you have to go to and cannot exercise at your usual 6 pm time slot, you may have to pre-plan and exercise earlier in the day at either lunchtime or early in the morning. Unless one is preparing for an athletic event or has some medical of physical condition that prevents them from adhering to a training modality or schedule, individuals should get exercise in when they can.