If you have been struggling to manage your health, fitness, and life, you are not alone. Juggling family, career, home, friends, exercise, healthy eating, and sleep is a daily task. It may feel near impossible to fit yourself on to your to do list even when you know that it is crucial to your well being. According to a 2007 survey by the National Sleep Foundation, nearly half of all women pass on exercise when life gets busy, while only 20% reduce work-related duties.

The important thing to remember is that exercise and healthy eating can get you through your hectic schedule feeling energized and better about yourself. It increases energy, alleviates stress, improves the quality of your sleep, and strengthens your immunity. And it is easier than you think.

As a business owner and mother, Sara was struggling to fit exercise into her busy schedule. She was having a hard time balancing work and family with all that she had to do. When we looked at how she could maximize her time during the week, she realized she did have 60 minutes to exercise 3 times a week, but only if she planned it. She couldn't leave exercise to chance. She succeeded fitting exercise into her schedule by signing up for three exercise classes each week. She blocks out time in her schedule, plans for day care for her 2 year old, and in turn takes better care of herself.

Susan was exercising 5 days a week. Her goal was to lose 20 lbs but after 3 months of committing to this routine, she had hit a plateau. No matter what she did the number on the scale wouldn't move. Taking a good look at her exercise, we found simple ways to tweak her program to maximize her results. She started wearing a heart rate monitor to ensure that every minute of exercise was giving her the results she was looking for. She varied her workouts to include interval training and adjusted her strength routine to challenge her muscles differently. The adjustments she made didn't take any more of her time but gave her the results she was looking for.

With simple adjustments to their schedules and routines Sara and Susan were able to reach their health and fitness goals. If you find you are struggling to reach your goals, Healthy Balance Fitness can help you tweak your program to maximize your efforts and put you at the top of your to do list. Give us a call.

The best defense against holiday eating disasters is a combination of both planning and strategy. Identify all the situations that make it difficult for you to eat healthy during the holiday season. Stay positive. Everyone makes mistakes, so there will be times when even the most disciplined person will slip. Don't worry or stress during these mishaps-it is critical to get back on track. Staying positive is half the battle.

The food looks and tastes so good! How can I resist?
There will be plenty of terrific foods but will you feel good after you eat them? Imagine yourself overindulging. How do you feel afterwards? Was the taste really worth it? Could you have received the same pleasure with a smaller amount?

It's a special occasion. It only comes once a year.
The holidays only come once a year, but the parties, events, and gifts of food never seem to end! Take a moment and decide which ones are really worth the splurge.

Everyone else is eating. The hostess will be offended.
Just because everyone is eating does not mean that you have to eat everything too. Choosing smaller portions won't offend anyone. Try the 3 bite rule or just say, "no thank you."

I should offer desserts to the company in my home.
Keeping your favorite desserts at home usually spells trouble. When treats are in the house, more of the dessert usually ends up in you, rather than your guests. Keep some low fat, low-calorie alternatives on hand and send the leftover desserts home with your guests.

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at: www.healthybydesignnutrition.com

Make Last-Minute Shopping a Breeze with these Great Fitness Gifts and Gadgets

Living a Healthy, Balanced Life Workbook by Nora Wallace Walsh ($19.95)
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Training Fan ($24.95)
The Training Fan is a portable, practical fitness guide for strength and flexibility training. You can customize your workouts for the time and equipment you have available. It is a great tool for use at home, on the road or at the gym.

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Simply call or email by December 15th and have
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Check out www.healthybalancefitness.com for these and other products to help you reach your health and fitness goals.

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