(ARA) - Your health is always a priority, and making sure you exercise regularly is your goal. Because life is busy, you want to get the most out of any time you dedicate to getting in shape. So how can you maximize your efforts?

"Whether you're a professional athlete or an 'average Jane or Joe', adopting some simple strategies can make a huge difference in your physical fitness," says Mackie Shilstone, a sports performance manager who has worked with professional athletes like tennis star Serena Williams and baseball hall-of-famer Ozzie Smith.

More than 3,000 professional athletes over the past 30 years have turned to Shilstone to give them the edge they need to win. Here are three easy steps he thinks everyone should take in order to get the most out of their exercise regimen.

Step one: Prepare

If you are just starting a fitness program or have not exercised in some time, it's important to see your physician first. After you get the go-ahead, remember that preparing before any physical activity is crucial. What you put into your body can make all the difference, so getting adequate sleep and eating healthy foods gives your body what it needs for peak performance.

If you're like most Americans, there is one very important nutrient you're likely not getting enough of: omega-3 fatty acids. Because you can only get these essential fatty acids through what you eat, and the typical American diet is low in omega-3s, most people do not get as much as they need. The good news is that you can easily fill any void by incorporating a high quality fish oil supplement into your daily routine.

"Research shows that supplementing with fish oil helps you maintain a healthy weight, elevates mood, supports hydration of the cells, and keeps your joints lubricated, flexible and mobile," says Shilstone. "Because most people do not get enough omega-3s in their daily diet, I suggest taking Ultimate Omega Sport supplement by Nordic Naturals."

Step two: Perform

You've given your body all the fuel it needs to perform well, so now it's time to get in the game. After a good warm up, your body is ready for physical activity. If you're beginning a new workout routine or trying a new activity, remember to start slow and go at your own pace. Listen to your body's internal cues and slow down or take a break if you need one.

Shilstone recommends you follow the guidelines on exercise from the American College of Sports Medicine. He says the goal is to exercise a minimum of 30 minutes for five days a week at a light to moderate intensity. This means at an intensity level before you break a sweat. Alternatively you could exercise three days a week at a light to moderate level, and two days you could push yourself harder to a level where you do break a sweat.

Shilstone stresses the importance of staying hydrated during any exercise. "To promote joint and muscle health, remember to stay hydrated. A basic rule for sedentary people to follow is to drink one ounce of water for every two pounds you weigh, daily. For a 180-pound sedentary person, this means 90 ounces of fluid per day. More may be needed as you become more physically active. Temperature plays a factor as well," he says.

Fitness doesn't have to be boring, so choose an activity you enjoy. You might even want to try something new, like taking a dance class or trying rock climbing. Remember to have fun and enjoy the endless ways you can exercise to get healthy.

Step three: Recover

Be sure to follow any physical activity with stretching to help reduce muscle soreness. A proper cool down, including gentle stretching, allows the body to relax and recover.

After a workout your energy stores will be depleted. It's a smart idea to eat a combination of protein, like a fast acting whey protein along with a maltodextrin carbohydrate source such as a sports drink, within two hours after your exercise. Shilstone recommends a 1-to-2 ratio, such as 20 grams of whey protein to 40 grams of maltodextrin. This gives your body additional fuel to heal and rebuild muscles.

Studies show that omega-3s from fish oil support the body's natural anti-inflammatory response and protects against free radical damage, so your supplement can also help revitalize your body in time for your next round of activity.

"These three tips can help anyone of any age perform better," adds Shilstone. "There's no better time to start being physically fit than the present."

(ARA) - Celebrating with friends and family over the holidays can lead to one too many glasses of eggnog and slices of pumpkin pie. But just because the holidays include decadent indulgences, it doesn't mean you have to sacrifice the celebrations and treats you love.

There is a way to dive into the holidays with smart and satisfying choices, says Lisa Lillien, New York Times bestselling author and creator of Hungry-Girl.com.

As you head into the holiday season here are Lillien's top five tips and tricks to keep your taste buds rejoicing and your holidays delightful:

* Say yes to the right passed hors d'œuvres: Is your company party looming and you're already dreading the platters of mini quiches and pigs in a blanket? Don't worry; just zero on in on the lean protein and veggies. Look for crudite with salsa and shrimp cocktail. These low-calorie yet filling appetizers will take the edge off your hunger without weighing you down.

* Happy hour done right: Eggnog is delicious, but a single cup without alcohol has around 400 calories. For something seasonal yet sensible, try a mixed drink made with one shot of fruity flavored vodka, club soda and a splash of cranberry juice. Wine and champagne are also good options.

* Cuckoo for chocolate: Everywhere you look chocolate candies and pastries tempt your taste buds, but those come with a high-calorie price tag. Luckily, you can have your candy and eat it too. When a chocolate craving hits, look for lower-calorie options like Skinny Cow Candy. These treats have 120 calories or less per serving and are completely delicious. They come in four flavors including milk and dark chocolate Dreamy Clusters and milk chocolate or peanut butter Heavenly Crisp bars.

* Don't deprive yourself of seasonal favorites: From pumpkin and apple pie a la mode to stuffing and holiday ham, tons of special treats show up during the holidays. You can still enjoy them, just in moderation. Instead of scooping a huge pile of stuffing on your plate, put just enough to satisfy a craving; then fill your plate with veggies and lean meat. For dessert, skip the "a la mode" and just have a few bites of your favorite sweet indulgence.

* Snack attack: If you allow yourself to get super-hungry before the big meal, there's a good chance that you're going to overdo it when dinner is served. Have a satisfying snack beforehand, like an apple, a container of fat-free yogurt, or a stick of light string cheese. Then you can focus on making smart decisions and enjoying the holiday festivities.

If you keep to these tips this holiday season, you won't need that "undo the holiday damage" resolution this January.

(ARA) - Pharmacies, doctors' offices and walk-in clinics - you have more opportunities than ever before to get that all-important annual flu shot. But if you'll be getting yours somewhere other than the doctor's office, you might wonder just who is giving you that shot and what that person's qualifications are.

As an experienced registered nurse and dean of University of Phoenix College of Nursing, Dr. Pam Fuller has the inside scoop on who might be administering your flu shot.

"The Centers for Disease Control and Prevention recommend that everyone 6 months and older receive a flu vaccine every year," Fuller says. "The good news is that with so many different providers offering the flu shot, it's easier than ever to protect your family against seasonal flu."

If you're thinking about getting a flu shot at the local pharmacy or another nontraditional provider, here are some common questions you may have - and the answers:

Q. Who is allowed to give a flu shot?

A. Each state has different standards. Additionally, within each state, the criteria may vary depending upon clinic or facility governance. Generally, your doctor's office will be able to give you a flu shot. Your state may also allow pharmacists and urgent-care clinics to administer the vaccination.

Q. If I go to a pharmacy or retail outlet, who is likely to be giving me my shot?

A. The professional giving your shot may be a pharmacist, nurse, nurse practitioner or medical assistant.

Q. What are the advantages or disadvantages of getting my shot at a pharmacy, rather than in the doctor's office?

A. You may not need an appointment at a pharmacy, although many doctor's offices take walk-ins as well. Check with your health care provider to see if they accept walk-ins or offer flu clinic days. One advantage of getting vaccinated at your doctor's office is that your primary care provider will likely be more aware of your overall medical history and needs, including any allergies.

Q. Are flu shots from these alternate sources as effective and safe as those given by a doctor?

A. The flu shot is the same shot regardless of where you receive it.

Q. Will my insurance cover a flu shot at the pharmacy?

A. Many insurers will cover a flu shot, no matter where it's given, in order to help keep their members healthy. It's more cost-effective to pay for a flu shot than a hospitalization. Check with your insurance company and ask if they will cover a flu shot no matter where it's given.

Q. What should I do to prepare for getting a flu shot?

A. Most people tolerate the flu shot just fine, and it's a great way to prevent catching the flu. Those with severe egg allergies or a severe cold should talk to their doctors before getting vaccinated, and those people should get their shot from their doctor.

Q. Are there side effects and what are they?

A. Some people might experience a local reaction and have some discomfort at the site of the injection. A general reaction can be mild fever, muscle aches or fatigue. You cannot get the flu from the flu shot - that is a myth. As your body builds its natural defenses against the flu antigen, you may experience these mild reactions, especially if you've never had a flu shot before.

Q. Is there anyone who should not get a flu shot?

A. Certain people should not get a flu shot without consulting their health care provider. They include people who have severe allergies to chicken eggs or who have had a severe reaction to flu shots in the past. Other precautions may apply. If you have any questions about whether or not you should get a flu shot, consult your health care provider.

"Each year, qualified professionals such as nurses, medical assistants and nurse practitioners help protect thousands of Americans by administering the flu vaccination," says Dr. Kimberly Horton, system chief nurse executive for the Alameda County Medical Center. Horton, who holds a doctorate in health administration from University of Phoenix, oversees a team of 1,200 nurses. "With more venues for getting the flu shot than ever before, Americans are better equipped to protect themselves and their loved ones from seasonal flu."

To learn more about University of Phoenix College of Nursing visit www.phoenix.edu/nursing.

(ARA) - If you're having problems hearing but haven't yet done anything to address them, you're not alone. Every day people put off getting help for hearing loss for a number of reasons that range from not wanting to show signs of vulnerability to being fearful of having to wear a bulky hearing aid. While these reasons are understandable, the benefits of getting hearing help far outweigh the reasons for avoiding seeing a hearing specialist.

This is especially true when you take into account that hearing aids are more discreet than they've ever been - some can even be considered invisible. This makes it easy for someone to correct hearing loss without experiencing the discomfort or self-consciousness often associated with hearing aids.

If you're experiencing trouble hearing, here are five reasons to get help and visit a hearing care professional:

1. Increase your financial growth opportunity. If you have untreated hearing loss, there's a good chance you aren't reaching your full potential in the workplace, as you may be missing important items in conversation or unconsciously withdrawing yourself from your duties. Correcting hearing problems can allow you to perform your job to the best of your ability.

2. Improve your social life. Whether you know it or not, hearing problems can cause you to communicate ineffectively with others, which can hinder relationship building. It may also cause you to decide not to participate in activities or social gatherings as you otherwise would.

3. Improve your relationship with your family. Communication is even more important in the intimate relationships you maintain with family members. When communication is interrupted by hearing loss, it can weaken those relationships without the intention of doing so. Hearing loss can affect the subtle communication that is so important to maintaining a strong bond with your loved ones.

4. Today's hearing aids are no longer obtrusive. For example, U.S. hearing technology company Starkey offers invisible hearing aids that are worn deep in the ear canal or are hidden behind your ear.

5. Hearing aids work better than ever. Today's hearing aids address the most common concerns of wearers, including virtually eliminating feedback (buzzing and whistling) and providing noise management technology that identifies and preserves speech even in the noisiest environments. Volume control has also become more sophisticated, so you don't have to constantly make adjustment based on your environment. Finally, some hearing aids can connect directly with the media devices in your home including TV, MP3 player or stereo.

When you get help for your hearing problem, you have the potential to improve your life in ways you may have never imagined. With the right hearing aid and treatment, you can improve the way you communicate, which can help you reach your full potential and improve your relationships with those who are important to you. The first step is to visit a hearing care professional to find out what course of action is right for you. To find a professional, visit www.starkey.com.

(ARA) - Stock prices, the weather and your teenager's taste in music - many things in our lives are beyond our control. But our bodies and the movements we make are under our control - right? Not for the estimated million-plus Americans who suffer from focal dystonias - disorders characterized by abnormal, sustained muscle contractions that cause twisting, repetitive movements and abnormal postures.

Focal dystonias affect muscles in a single part of the body and they affect about 295 out of every 1 million people in the U.S., according to a study conducted in Rochester, Minn. The actual number of people who suffer from these conditions, however, may be much higher since the disorders can go undiagnosed or may be misdiagnosed for years, as revealed in an online survey of Americans diagnosed with cervical dystonia (CD) or blepharospasm conducted by Harris Interactive on behalf of Merz Pharmaceuticals, LLC.

These two more common focal dystonias - CD, also known as spasmodic torticollis, and blepharospasm - can impact people in many ways. In fact, 91 percent of survey respondents report that their condition has negatively affected various areas of their lives. CD causes contractions or spasms of the neck muscles that keep the head upright, and may also cause neck pain. Blepharospasm affects the muscles around the eyes used to blink. Involuntary contractions in the eyelids can cause increased blinking or even closing of the eyes.

It's not uncommon for people living with CD or blepharospasm to have their symptoms remain undiagnosed for months or even years. More than half of the CD and blepharospasm patients surveyed (55 percent) said they had experienced symptoms for a year or more before receiving an accurate diagnosis. And the average patient saw three doctors - including two specialists - before learning the name for their condition.

The causes of CD and blepharospasm remain unknown, and both the general public and many health professionals may be unaware of the disorders. In fact, 89 percent of patients had never heard of the disorders before they were diagnosed, and 51 percent believe healthcare providers' lack of knowledge contributed to the delay in getting an accurate diagnosis, according to the survey.

That was the case for Dona Norton of Ocean City, N.J. Ten years ago, she began experiencing symptoms that included frequent blinking and a tight feeling around her eyes. "At first, I thought I had allergies, that it was caused by stress, or that maybe I needed to update my eyeglass prescription," she says. "After a year and a half of consulting with five doctors, including a general practitioner and an optometrist, I met with an ophthalmologist. He referred me to a neurologist who finally diagnosed me with blepharospasm."

Fortunately, once diagnosed, people living with CD or blepharospasm do have treatment options, including medication and surgery, according to the National Institute of Neurological Disorders and Stroke.

"People living with blepharospasm or any chronic condition really have to be their own advocates," Norton says. "You have to take control, do your own research and find out about new therapies and options. You've got to realize you are more than a disease. You are a real person, with a real life, and you have so much to give."

Learn more about people living with CD and blepharospasm at www.MakeYourMarkCampaign.com.