When it comes to exercising, every little bit helps.

It's amazing the amount of people I see scrap the whole idea of exercising because they've only got 5 or 10 minutes spare? Reality is, those 5 or 10 minutes could be the reason you're not hitting your fitness goals.

Here's why - 5 - 10 minutes, 3 times a day, 7 days a week, 365 days a year works out to be 120 - 180 hours per year that could've been spent burning calories.

Only got a few minutes to spare on your lunch break? Walk up and down some stairs.... or use that time to walk between business meetings (if you work in the city).Need to go to the shops? Why not walk?. Drop down for some pushups or do some squats. Take the car park furtherest away from your office... It all adds up… the incidentals do make a difference.

So many of us fail on with our exercise goals because we run out of time, or set unrealistic goals.

There is no Fitness law written down somewhere that states you have to complete 1 hr of exercise 3 times a week. It's your life and your body...you can do what you can to acheive a healthy lifestyle. Here's an alternitive - Instead of 1 hr 3 times a week you could start with one session that is 15-20 minutes. And another that is 5-10 minutes 2-3 times in a day. Build up from there.

Aim to do this and you’ll probably find that you’ll decide to go longer.

I like training partners. An exercise buddy can really help you with motivativation. Espiecially on those days when you'd rather just spend the night in front of the TV.

Find a work colleague who would like to do a lunchtime Power walk… its great exercise but will also help dust the cobwebs and improve your mental alertness at work.

At home, try turning off that TV and instead have competitions with your kids/partner to see who can the most amount of sit-ups or do the most pushups or skip the longest…

Failing that, just spend the a few minutes doing deep breathing and you will feel heaps better.

Good luck and good health.

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For many of us leaving food on our plates represents rudeness. It all started in our childhood. I can't tell you the amount of times I heard, "If you want to have an ice-cream you have to finish everything on your plate." usually the vegies....which in hindsight, should've been the first thing we ate.

From an early age we were coached to over eat. If you were a big child, parents automatically feed you more. If you were a small or skinny child, parents feed you more to beef you up. Looking back and knowing what we know now...the whole thing was crazy.

The latest research I've read online suggests that restaurant servings are 4 to 6 sizes bigger than they need to be. (Excluding Fine dining who seem to serve up 2 to 3 times less than necessary) Bottom line - our serving sizes are too big.

We need to Portion control if we want to achieve weight loss. Energy in must be less than energy out. But how can we control our portion size?

One way is to serve dinner at home on a smaller plate than you normally would. When you serve up dinner put all the leftovers away in sealed containers straight away to avoid temptation.

Weight Loss through healthy dieting doesn't mean you have to deny yourself of your favourite foods. If you have a smaller amount you can continue to eat whatever you like...the difference is you are now eating a more responsible portion size of it.

Portion Control doesn't mean starving yourself. It's a good idea to drink a glass of water whenever you eat a meal. This will help you fell full. If you're having cravings for something sweet make sure you reduce the size.

The nutritional labelling on the foods we buy at the supermarket do show serving sizes. But there are still plenty of people who don't read them and eat the contents without releasing we've just eaten 2, 3, 4 or more servings all at once. Put another way, if there were 250 calories in a serving and there are 3 servings in the package and you just ate the lot, you would've consumed 750 calories.

The whole reason for serving sizes on food labelling is to help us devise the right portions for our meals. One serving should be one portion. Unfortunately we never do it that way.

So what should we do? Check the food labels, and cut down on portion size. When you're waist line is happy - you're happy.

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