Unlocking the Fitness Secret

Written by Libby Norris


Do you find yourself looking at the fit and active and wondering if they have found some secret source of energy? Despite valiant efforts to join a gym, start a walking program or just improve your eating, have you fallen short, ended up frustrated or perhaps even further behind?


Don’t worry, you haven’t been missing out. There is no fitness secret. What does exist, however, are some very simple principles and tips you can incorporate in to your daily life that are guaranteed to improve your body composition, increase your energy and improve your health! This guarantee is better and more effective than the money-back promise you may get from any gadget you order from the shopping channel!


Here are our top 5 tips for healthy success:


5) Hydrate for health. Every day water losses are balanced with water intake. The body is a sophisticated system that works to maintain balance. Water serves as the body's transportation system, it helps regulates body temperature, it's a lubricant and participates with the body's biochemical reactions.1


By taking a few sips every 20 minutes, you can keep your water level topped up and avoid shocks to your system from trying to drink large quantities all at once.


4) Pack a pedometer and take note of your daily steps. A pedometer can help to motivate you by tracking your total steps in a day. Make it a game and a challenge to increase your steps and then maintain that level at work and at home. There are numerous ways to work in more activity including using the stairs, parking further away from the store or the office or taking a 10-minute walk after dinner. Although they may seem insignificant, done regularly all those efforts do add up to more calories burned and a healthier active lifestyle.


3) Do 10 before 10 - Fit in 10 minutes of some kind of intentional movement or activity before 10:00 a.m. This could be stretching, crunches or meditation. By doing some kind of activity in the morning, you put yourself on a positive and proactive path for your day. This may also provide a healthy influence on other choices throughout your day.


2) Eat some kind of healthy food for breakfast. It may sound like your mother's advice, but it is a healthy rule to follow. Breakfast is the most important meal of the day and strongly influences your metabolism (the rate you burn calories) for the day.2 Numerous studies with both adults and children support the association between a healthy breakfast and a positive impact on weight management, heart health and cognitive and academic performance.2/3/4


If you're not a breakfast person, graze on some fruit, nuts, dry cereal or try a smoothie...but something is better than nothing. Brain function and energy are diminished when you don't kick-start your day with nutrients.4


1) Act now and act often! The real key to success is to do something to contribute to an overall healthy lifestyle, but do it now and do it regularly. Fitness is more like brushing your teeth than cramming for an exam - the routine and repetition will get you results for the long run!


1. Chenault, A. Nutrition and Health. New York, NY: CBS College Publishing. 1984.


2. Cho S, Dietrich M, Brown CJ, Clark CA, Block G. The effect of breakfast type on total daily energy intake and body mass index: results from the Third National Health and Nutrition Examination Survey (NHANES III). J Am Coll Nutr 2003; 22:296-302.


3. Slavin, J. Why whole grains are protective: biological mechanisms. Proc Nutr Soc 2003; 62:129-134.


4. Rampersaud GC, Pereira MA, Girard BL, Adams J, Metzel JD. Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents. J Am Diet Assoc 2005;105:743-760.


Always consult your health care professional before making any significant changes in your dietary habits or your physical activity routines.


*©, 2013 Trademark of Kellogg Company used under license by Kellogg NA Co

Send this article to a friend

Simply enter the email address of a friend to share this helpful My Special K™ article.


Please enter a valid email address (example: yourname@email.com)

Email sent!
Returning to article…

Get more articles to help you stay on track

Start a plan
Learn more about My Special K™ Plans »