"I LOVE your website, way to go on getting a book published and having an article in Oprah! The world needs inspiration and community and your website provides both. Truly, I am deeply inspired." -Melissa
Read More Testimonials»

Our Getting in Shape Experts

Paige Waehner

Paige Waehner

Personal trainer and author of About.com's guide to exercise

Shared by First30Days View Profile»
Gin Miller

Gin Miller

Creator of step training and a top fitness professional for...

Shared by First30Days View Profile»
Dr. John Spencer Ellis

Dr. John Spencer Ellis

CEO of the National Exercise & Sports Trainers Association...

Shared by First30Days View Profile»

Meet all of our Diet and Fitness Experts»

Got A Tip?

Tips

Get FITT

Icon_tip_3

Once you’ve made a commitment to getting in shape, you may feel bombarded by the overabundance of exercise, fitness and diet information available. The best way to alleviate that is to have a game plan. Although you may hear conflicting information about certain programs, most fitness experts are in agreement about the FITT principle:

Frequency: Fitness experts say that aerobic activity should be performed three to six days a week.

Intensity: The optimal heart rate for healthy weight loss in 60% of your maximum heart rate. To find your maximum heart rate, subtract your age from the number 220.

Time: Within the first 30 days of your fitness plan, the aerobic portion of your workout should be between 15 and 45 minutes. Your strength training program should be about 30 minutes, three days a week.

Type:
Be sure to combine your aerobic activity with strength and flexibility training. Strength training creates muscle mass, which is metabolically more active than fat, and stretching will increase your range of motion.

You may feel more comfortable executing your fitness plan at home, but a gym membership may be useful for others. At a gym, you’ll have access to many fitness machines and weights, and access to professionals who can answer fitness questions.

Whether you work out at a gym or in your living room, use the FITT principle to make sure you’re exercising enough to get in shape.

Posted: 12/8/21
queencla660

My husband encouraged us to come out of our shell and tell the world about the man behind the medicine that brought us back together after 7 years of separation. He was so astonished by the amazing spell by Dr. Wakina (dr.wakinalovetemple@gmail.com) that reunited our undying love for each other that proved we are sole mate. There has been a barrier between us, we regularly disagrees with each other, argue over unnecessary things and fight almost every week when we were still unmarried. We eventually separated for some months due unsolvable issues before he moved to Italy for 4 years.
Though it might sound impossible to still get hold of your crush for that period of time without any means of communication. I always felt he took my heart away with him because I could not fall in love again and I could not stop thinking about him but I can not be with him. Doc Wakina (dr.wakinalovetemple@gmail.com) proved that nothing relating to love issues is impossible for him; doctor also proved that true love does not die after broking the barriers between us. Days after the spell, he returned unexpectedly to take me along with him. My happiest moment is seeing us live happily for a year without issues before getting married. We are still astonished by the good spiritual work that brought us together forever.

vicky005

MY NAME IS VICKY AND I AM FROM SAN DIEGO CALIFORNIA,I WANT TO SHARE A
TESTIMONY OF A SPELL CASTER WHO REUNITE MY MARRIAGE WENT HIS POWERFUL SPELL
CASTER.AND I ALSO WANT TO USE THIS OPPORTUNITIES TO WARN THOSE OUT THERE
READING FAKE TESTIMONY ON SOCIAL NETWORK.BECAUSE I HAVE BEEN SCAMMED BY SO
MANY FAKE SPELL CASTER. BE CAREFUL HERE BECAUSE NOBODY CAN HELP YOU HERE OR
EVEN SUGGEST HOW YOU CAN GET YOUR EX OR LOVER BACK, TESTIMONIES OF MOST
SPELL CASTER HERE MUST BE IGNORE.BECAUSE MOST OF THEM ARE SCAM I MEAN REAL
SCAM WHICH I WAS A VICTIM OF BEFORE, I GOT RIPPED OF THOUSANDS OF DOLLARS
BECAUSE I WAS SO ANXIOUS TO GET MY HUSBAND BACK AFTER HE LEFT ME FOR OVER 2
YEARS WITH MY 7 YEARS OLD SON HARRY,I HAVE APPLIED TO 5 DIFFERENT SPELL
CASTER HERE AND ALL TO NO AVAIL THEY ALL ASK FOR SAME THING SEND YOUR NAME
YOUR EX NAME ADDRESS AND PICTURE PHONE NUMBER ETC WHICH I DID OVER AND OVER
AGAIN AND MOST OF THEM WERE FROM WEST AFRICA UNTIL I SAW A POST ABOUT DR
ALEXZANDER SPELL AND I DECIDED TO GAVE HIM MY LAST TRAIL.HE ASK ME FOUR
THINGS MY REAL NAME,MY EX AND MY EX MOTHER NAME AND SAID MY EX WILL COME
BACK IN 48HOURS, I HAVE SPEND ON SPELL CASTING AND NOTHING HAVE WORK FOR ME
AFTER 2 DAYS I WAS THINKING ABOUT HOW MUCH I HAVE LOST SO FAR SO I SAID LET
ME GIVE HIM A TRY SO I CALLED HIM AGAIN AND SEND MY REAL NAME,MY EX AND MY
EX MOTHER NAME. BECAUSE I SWEAR IT WAS MY LAST TRY SO I WAS WAITING AS HE
TOLD ME TO WAIT TILL NEXT DAY AND I COULD NOT SLEEP THAT NIGHT BECAUSE I
REALLY LOVE MY HUSBAND AND WANT HIM BACK SO MUCH, THAT DAY I SAW MY HUSBAND
WAS ONLINE ON FACEBOOK AND HE SAID HI AT FIRST I WAS SHOCK BECAUSE HE
NEVER TALK WITH ME FOR THE PAST A YEAR AND 11 MONTH NOW I DID NOT REPLY
AGAIN HE SAID ARE YOU THERE? I QUICKLY REPLY YES AND HE SAID CAN WE SEE
TOMORROW I SAID YES AND HE WENT OFF-LINE I WAS CONFUSED I TRY TO CHAT WITH
HIM AGAIN BUT HE WAS NO MORE ON LINE I COULD NOT SLEEP THAT NIGHT AS I WAS
WONDERING WHAT HE IS GOING TO SAY, BY 9.AM THE NEXT MORNING HE GAVE ME A
MISS CALL I DECIDED NOT TO CALL BACK AS I WAS STILL ON SHOCK AGAIN HE
CALLED AND I PICK HE SAID CAN WE SEE AFTER WORK TODAY I SAID YES SO HE END
THE CALL. IMMEDIATELY I GOT OFF WORK HE CALL ME AND WE MEET AND NOW WE ARE
BACK AGAIN I CALL DR ALEXZANDER THE NEXT DAY THANKING HIM FOR WHAT HE HAS
DONE IN FACT I STILL CALL HIM AND THANK HIM AS MY LIFE WAS NOT COMPLETE
WITHOUT MY HUSBAND PLEASE BE CAREFUL HERE I HAVE BEEN SCAM THOUSANDS OF
DOLLARS IF YOU WANT A TRUE LOVE SPELL THEN CONTACT..alexzanderhightemple@gmail.com or check him on his website.Link