Relay For Life® is much more than a walk around a track. It is a time to remember those lost to cancer and celebrate those who have survived. It is a night for people who have shared the same experience to comfort and console one another. Relay gives you the power to help accelerate the Society's progress toward a future where cancer doesn't take the lives of our friends and family.

When you support the American Cancer Society through Relay For Life®, you help us save lives, you help those who have been touched by cancer, and you help empower individuals to fight back against this disease.

To make a donation to the American Cancer Society Relay For Life, please visit the following link:

Team INGROUPA Fundraising Page

Your support is greatly appreciated.

How Often Should I Do Cardio?
3 - 5 times per week (be active every day if possible!)

How Hard Should I Push Myself?
Intensity refers to the workload or level of difficulty...The American College of Sports Medicine recommends an intensity of 60-90% of your Maximum Heart Rate.

Maximum Heart Rate = 220 - Your Age

How Long Should My Workout Last?
The duration of your cardio vascular workout depends on your level of fitness:

Beginner:  10-20 minutes
Intermediate:  15-45 minutes
Advanced:  20-60 minutes

Let's not kid ourselves...with the weather getting warmer and layers of clothes coming off, people are dragging themselves back to the gym and logging endless miles on their cardio machine of choice.

But let's focus on an area of fitness that is often overlooked and is clouded with misinformation - strength and resistance training. Gaining muscular strength adds a whole new quality to life that some cardio-centric people may never fully experience. So let's look at a few reasons why strength training is something you should absolutely include in your fitness program...

10. The realization of gaining strength helps to boost your self confidence.
    
    
9. Symmetrical muscle strength helps to improve your balance.
   
   
8. Exerting yourself more vigorously will help you to fall asleep and sleep soundly.
   
   
7. It reduces stress and anxiety.
   
   
6. Studies indicate that strength training actually reverses age-related muscle loss and decreases the risk of breast and colon cancer and diabetes.
   
   
5. Strength training raises your metabolism by as much as 15%, burning calories faster long after you have left the gym.
   
   
4. Research has proven that the stronger you get, the more energetic and more active you become, thereby increasing your potential to burn excess body fat.
   
   
3. You can reap the benefits of strength training in as little as 30 minutes 3 times a week.
   
   
2. Strength training fortifies your bones and improves your flexibility, reducing the risk of osteoporosis and injury.
   
   
1. Muscle is metabolic, meaning it is constantly searching for energy in order to move or heal itself - the more muscle you activate, the more calories you burn.
   

When setting a course towards a long term goal, it is important to establish smaller steps or goals along the way. For those of you looking to trim down in time for summer, here is a good first step...start with a short walk or run and work towards setting up a program to finish the race or even win it! 5 weeks will provide you with plenty of time to get in shape for this fund raiser walk or run.

All the best!
Matt

WALL STREET RUN & HEART WALK 5K
Wednesday, May 17, Financial District, 6:30 p.m.

Cardiovascular diseases claim one life every 34 seconds--including 27,000 New Yorkers annually. Do something healthy for your heart by participating in the Wall Street Run & Heart Walk, presented by Merrill Lynch and benefiting the American Heart Association. Run or walk this 5K and help raise vital funds to support life-saving research and education.

Visit http://www.nyrr.org/race/2006/r0517x00.php to register to run the 5K or http://www.heartwalk.kintera.org/nyc to register for the walk and to learn more about fundraising.

In the beginning of a fitness program, some may think back to the day when they ran a 5 minute mile, bench pressed over 200 hundred pounds and so on with the memories of our athletic prime. Since then, even if it was only a season ago, our bodies have changed.

More often then not we have an imbalance in our physical self, be it dominant quadriceps, strong pectorals or overdeveloped biceps. When this is the case, the antagonist muscles (lets just say the muscles on the opposite side of the body) have usually become weakened and loose.

This will cause shifts in our posture, hence a few aches and pains. Look around the office, see how many people hunch over their computer. Their front is becoming shorter and more stiff as their back becomes weaker and more elastic due to the constant hunching. After reading the rest of my tirade kindly ask that person to adjust his/her chair or height of their monitor - they may thank you for it one day.

Back to reality...our lifestyle can inflict conditions upon us without our realization of the fact. Don't be alarmed. The point - test the waters before you jump in. Depending upon your current physical condition, begin slowly and progress. Ttrial by fire is something that should only be done on reality television programs. Once you have your bearings about you, progress at your own speed. For those who have been out of the game for a while or may be coming off a bout with a chronic injury, get a fitness consultation - in many cases they are free and have zero obligation. You may learn a thing or two or find a new remedy to a nagging problem.

For the strength trainers, begin with a full body workout 2-3 times a week. Pick one exercise for each major muscle group (there is more to do than chest and biceps) and complete 3 sets in proper form. Do not be discouraged if the 45 pound plate has to come off the bar - it is the beginning after all.

For the toners & sculptors, do the same as above - we all need a strength base throughout our bodies to create balance.

These are simple suggestions that may assist you in obtaining your goal. Every body type and every individual is completely different. Set yourself a goal and plan backwards from that goal to where you are now. Take realistic steps to progress along the way and you will soon find that the reflection in the mirror looks more and more like that original vision. You can make this happen...the only question is, what are you waiting for?

Hello and welcome to my website. Here I will promote living a healthier lifestyle and the ways and means of going about it. I hope there will be a little something for everyone and a bit more clarity on all the information and misinformation that advertisements try to cram down your throat.

With spring finally upon us, many are finally venturing outdoors and becoming physically active regularly, gym memberships are being renewed and memories bring some of us back to high school when we all weighed a mere fraction of our current body weight and our metabolism worked at the speed of light. There are also those who see this as the opportunity to finally get in the best shape of our lives (good for you!). Hey, the television show "The Biggest Loser" showed the world that this health and fitness stuff actually works, so why not you.

The most successful method of exercise for anyone is an exercise or activity that you will actually do. So pick one. Whether it's walking to work in the morning instead of taking the train, riding a bike, joining a class -- do it. Your excuses stop here, just get it done. When all else fails, get up and walk around the block, move your body... the hardest part of any successful exercise program is getting started. So set your alarm clock, check the class schedule, stop by the gym and let them know you are alive. Start now, it is just that simple.

Obesity is an epidemic in America. It is no longer on the watch list or just what happens to lazy people - the number of reasons that result in this potentially life threatening condition are many. What you put into your body directly effects your mental state as well as your physical health.

Cut down on sugars, deep fried foods and fats of all kinds. McDonald's is not your friend, fast food has little to no nutritional value. Some may gripe about the cost of fresh fruits and vegetables and organic produce so lets put this into perspective:

According to the Center for Disease Control, the cost of maintenance for a cancer patient is upwards of $30,000 a year.(http://www.cdc.gov)

For exact explanations of dietary terminology, definitions of Food Labels, and no nonsense information about what a balanced diet "for you" actually is, check out the ADA's website http://www.eatright.org - it is a good learning tool and great source of information.

Start developing a healthier lifestyle and you will start to change many things about your life you never thought you could.

"Even a journey of one thousand miles begins with the first step." - Confucius

It's time to get started - good luck and I hope look forward to any questions or comments you might have.

All the Best!

Matt