Flexible muscles and joints allow you to move more easily without pain and stiffness. Everything from daily activities to intense workouts are made easier by improving flexibility. Make this important fitness component a priority by taking time to stretch every day. Hold these stretches for at least 20 seconds and perform each two to three times.

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This soup provides a hearty, filling meal without the excess fat and sodium of canned versions. It uses fresh asparagus that provides vitamin K. The white beans add both protein and fiber. When blended, the beans thicken the soup to a creamy consistency without the need for cream or butter.

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Everyone has encountered exercisers who seem to think they are the only ones at the gym. While you can’t control the behavior of others, you can do your best to follow gym etiquette rules and set a good example. Over time, your politeness and consideration may rub off on others.

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Choose a Realistic Goal

A realistic goal is one that is both challenging and achievable. If it is too easy, you will lose interest; too hard and you may give up. Research shows that if you are overweight, losing just 10 percent of your body weight can improve your health. Start there and aim to lose one to two pounds per week. If you still need to lose weight once you reach your 10 percent goal, set out for another 10 percent at the same pace.

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These easy toasts make a quick breakfast or snack. Part skim ricotta cheese provides protein and fresh strawberries supply vitamin C.

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Sodium is an essential mineral that is important for muscle and nerve function, but consuming too much may put you at risk for high blood pressure and heart disease. The Dietary Guidelines for Americans recommend that healthy adults consume fewer than 2,300 milligrams of sodium per day, so look out for the following hidden sources.

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Strong shoulders not only give your upper body a sculpted, fit appearance, they also play a role in good posture. It’s important that your shoulder exercises target each of the three areas of the muscle -- the front of the shoulder (anterior deltoids), the middle of the shoulder (medial deltoids) and the back of the shoulder (posterior deltoids). These three exercises are easy to incorporate into your strength training routine for balanced shoulder workout.

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Beets contain phytonutrients called betalains that act as antioxidants and are shown to have anti-inflammatory properties. Betalains are sensitive to heat and decrease when beets are cooked. This recipe uses raw beets to help maintain their valuable antioxidant content. They are mixed with cabbage and carrots for a crisp slaw that makes a great side dish for cookouts.

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Plant-based foods are full of complex carbohydrates, vitamins, and minerals, but they also offer natural chemicals called phytonutrients that improve health. While these plant nutrients are not essential for normal body function, they are powerful in disease prevention – making plant foods an important part of a nutritious diet. Enjoying a variety of foods will help you maximize your intake of these phytonutrients.

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You want to make the most of every workout, so what should you do first -- cardiovascular exercise or strength training? There are arguments and research to support both sides, leading most experts to determine that it depends both on your goals and your personal preference.

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