I know many of you have said "ive heard all this before", but its worth mentioning again how important a balanced, healthy lifestyle is in preventing cardiovascular disease.  CV disease is the #1 cause of death in the US. Ironically, the top factor contributing to this disease(excluding genetic predisposition) is a SEDENTARY LIFESTYLE - not eating right, and NOT EXERCISING!.  Heart disease and stroke cause 1 in every 3 deaths in the US, equal to 2,200 deaths per day!  For a reality check, look at "33.3% deaths" in terms of your family members...without intervention, 3 of them will die from CVD-related illnesses (diabetes, high blood pressure, high cholesterol etc).  Heart disease and stroke are the leading causesof disability preventing people from working and enjoying family activities.  CVD is VERY expensive.  In 2010, heart disease and stroke hospitalizations cost the US more than $444 BILLION DOLLARS in healthcare expenses and lost productivity.  So those of you who know you are at risk, give yourself a gift....the gift of an healthy lifestyle - eating properly and exercising - cardio & strength training....Trainers like us can help. Together, we CAN beat this disease. Sorry to be so blunt, but it all comes down to attitude and five little words for those sedentary people.."get up off your butt!" Now get out there and make it truly a memorial day for you...the day you decide to adopt a healthy, active lifestyl

There's nothing wrong with high-intensity cardio every here and there to boost body fat loss, but in my experience, people do way too much of it, with no recovery days for your muscles and body to rest, repair and recover.  Unfortunately, this can backfire and lead to weight gain. How? You ask? That's because we tend to overestimate the number of calories we burn during hard-core routines, and that high intensity increases our appetite, and we end up eating more food in the process.  Over the top cardio also boosts stress hormones like cortisol, (THE HORMONE THATS RESPONSIBLE FOR WOEMENS BELLY FAT INCREASING! ESPECIALLY OVER AGE 40) that can also contribute to weight gain and immune system suppression.  Rather than doing a few kick-butt cardio classes and being sedentary the rest of the time, move more in general during your daily activities.  Remember, everything we do when we move burns calories, not just at the gym or at that spin class.  Goal: Wear a pedometer and try to get in 10,000 steps a day. Its s

Apples:  eating one a day not only keeps the doctor away, but it could also prevent bodyfat (that pesky layer just under the skin we all can grab and squeeze and curse at it!) from packing on. A study conducted on rats found that those who were fed apple polyphenols lost 30% more body fat than the control group.
Herbal Tea: a cup can give you that warm, soothing, filling feeling & the calorie content is a magical 0!
Almonds: They are portable, no need to refridgerate, and they have that crunch that makes you feel full.  They also have been known to increase your BMR (basal metabolic rate), which means they can increase the calories you burn at rest.
Protein Shakes: Very convenient for a busy person on the go, whey protein shakes, (the clean kind, without those artificial sweetners and other chemical crap - go to Whole Foods, you will find the best type of protein available, all natural!!!!) as part of a higher protein diet (to help you recover when you workout), have been shown to help melt away body fat better than a high-carbohydrate diet after 12 weeks.  Remember though, protein shakes are not a substitute for real, whole foods that give you the vitamins, minerals and nutrients your body needs.  Use them as a supplement, not a food replacement.

Regular weight training does your body a lot more than just building firm, toned muscles. 
1. It strengthens your bones - all women need that to avoid and even reverse osteopenia and osteoporosis. Weight training helps increase your bone mineral density, therefore, lowering your risk for those degenerative and often crippling diseases.
2.It elevates your Metabolism (how fast you burn calories through out your day).  Looking for FAT LOSS? The more lean muscle mass (not big bulging muscles like men!) you can build by lifting weights, the more calories your body burns while at rest as well.
3. It improves your performance of your tasks of daily living - weight training can improve your coordination and strength, which can boost your performance during everyday activities such as hauling groceries of a flight of stairs, protect you from breaking your hip if you slip and fall. VERY IMPORTANT as we age!!!! 
Unfortunately, we are not like fine wine, our bodies do not improve with age!!!! We all gotta get out there and DO IT!