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Now is the perfect time to change up some of those old worn-out items and routines that you have been stuck with for so long in exchange for a spruced up exercise routine. Changing things up not only keeps them fresh for you (which in turn helps you stick to them) but also benefits your body.

This is a handy list of “what to ditch” to make the exercise switch:

Get rid of that cheap pedometer- Instead buy a good $20 one that counts accurate steps; cheaper pedometers are highly inaccurate.

Ditch the old running shoes- Instead opt for a new pair and keep track of how much “mileage” you get out of them. Typically if you run/walk 10 miles per week then shoes can last for 12 months (15 miles : 8 months, 20 miles : 6 months, 30 miles : 4 months).

Throw out the old cotton workout t-shirt- Instead invest in some shirts that are made of wicking fabrics. Wicking fabrics (like synthetics) do a better job of keeping you drier and cooler when you are exercising.

Get an exercise ball- According to fitnessmagazine.com, exercise balls are good for developing balance and stability while making it easier to target specific trouble spots. It may be hard to not roll off at first, but once you get the hang of it there are a number of exercises that you can do on a fitness ball including pushups, squats and sit-ups.

Toss the lightweight dumbbells- Instead try heavier dumbbells that are more challenging in your workout. Making small changes and gradual increases in weight may not seem like a big deal but will make a difference in the effectiveness of your workouts.

Try a resistance band- Work out your chest, biceps, triceps, abs, and shoulders better by using resistance bands. With their varying levels of resistance and their extreme versatility, resistance bands are suited to most fitness programs and people of most ages. They add resistance and challenge to a normal fitness routine.

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Summer is a great season to partake in the numerous delicious seasonal fruits. Not only do these summertime fruits taste great, but they also give you many nutritional benefits. According to MSNBC, electrolytes and water are readily available in foods such as fresh fruits. Summer offers a wider selection of yummy and juicy fruits than any other season making it super easy to get your daily helping of fresh produce.

Some fruits to enjoy before the season ends include:

Berries- Strawberries, raspberries, blueberries, blackberries, huckleberries and more are high in fiber and vitamin C. In addition, the phytochemicals in blueberries, strawberries and blackberries all boost immunity, and protect against heart diseases and circulatory problems. Cherries are another summer ripe fruit that contain these wholesome nutrients as well.

Peaches and plums- Full of vitamin C and beta carotene, peaches and plums help to eliminate free radicals from the body. Purple and red plums also contain fiber and the skins contain anthocyanidins, potent antioxidant phytochemicals.

Papayas and mangoes- Irresistibly mouth-watering summer fruits, both papayas and mangoes are an excellent source of vitamin C, vitamin A, beta carotene and fiber. Papayas also contain potassium and folate. Folate prevents developmental defects in fetuses and supports cardiovascular health.

Figs- Summer is the season for fresh figs. Fresh or dried, sweet figs are one of the highest fruit sources of fiber, and they also contain significant amounts of minerals potassium (great for replenishing losses in sweat), calcium and iron.

Melons- You can't forget about ice-cold, refreshing watermelon! All the melons, including cantaloupe, casaba, and honeydew, are summer fruits. Cantaloupe with its peachy-orange flesh is rich in beta-carotene and vitamin C. Juicy watermelon is a rich source of beta-carotene and vitamin C, and a good source of lycopene. Lycopene, most popularized in tomato products, is an antioxidant carotenoid that has been shown to prevent prostate cancer.

There's nothing quite as tasty or nutritious as beating the heat with the thirst-quenching and nutritious fruits of summer- make your summer a savory experience.

 

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Tired of feeling like the path to health and wellness is a long, drawn out path? Then start small! Use these quick five minute fixes to boost your health and to reach your goals one step at a time!

Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren't reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

Add jumping to your exercise routine : also known as plyometric moves : to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.

Spend the extra money to purchase good work out necessities : clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

Edgeboston.com says to break up your workouts into 10 minute spurts. Daily recommendation is at least 30 minutes a day of moderately intense exercise, but it doesn't have to all be done at once. Any sort of physical activity counts as exercise, and little bits of it throughout the day really add up.

Don't be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

Consider the other ways that you can lose weight without really trying : clean the house and burn 200 calories or work in the garden and burn 272 calories.

Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

Use downtime- Readersdigest.com suggests that anytime you're cooling your heels during the day-waiting to meet a companion at the mall or staring at the download bar- look for opportunities to take a short walk, do toe raises or perform some other physical movement.

Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

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STRESS. We all deal with it at some point in our lives. But having too much stress in your life can be very harmful to your health and can make you more vulnerable to everything from colds to high blood pressure and even heart disease.

Stress management is a valuable tool to learn when it comes to your overall wellness. While there are many ways to cope with stress, eating stress-fighting foods is one good way to start. From boosting serotonin levels to lowering stress hormones, there are a number of foods that actually counteract the impact of stress on our lives. According to MSNBC, there are three nutrients that have the ability to soothe your nerves including Folic acid, a B vitamin that enhances mood; Vitamin B-12, which boosts your energy; antioxidants such as Vitamins C, E, and the mineral selenium, which help to repair damage to cells caused by stress.

The following foods should be part of your diet for stress management:

Complex Carbohydrates: All carbohydrates give a signal to the brain to produce that “feel good” chemical, serotonin. To keep a steady flow of serotonin, dieticians suggest complex carbs like whole grain cereals, breads and pastas and oatmeal.

Oranges: Because they are a wealth of vitamin C, studies show that oranges are great stress-busting foods, as well as a great immune system strengthener. Experts suggest taking 3,000 milligrams of vitamin C before a stressful event.

Spinach: It's the magnesium in spinach that helps to regulate cortisol levels that particularly get depleted when we are in stressful situations. Not enough magnesium can trigger headaches, adding to stressful situations. One cup of spinach is the recommended amount, as the magnesium goes a long way. Can't do spinach? Try cooked soy beans or salmon instead, for the same effects.

Fatty Fish: Omega-3 fatty acids are important to prevent surges in stress hormones, as well as protect against heart disease. Try fatty fish like salmon or tuna for your Omega-3's.

Black Tea: Good for lowering levels of cortisol following stressful events, many experts swear by the healing powers of black tea. Black tea helps you to recover quickly following stresses and helps you to remain calm.

Pistachios: Chosen for their ability to soften the pre- and post-effects of stress, experts suggest eating a handful of pistachios every day to help lower blood pressure so it won't spike when faced with stressful situations.

Avocados: Another great high blood pressure reducing food is avocados, due to their potassium content. Half of an avocado has more potassium than a medium-sized banana. Additionally, avocados, in guacamole form, are a great and nutritious treat when stress has you craving snack foods.

Almonds: Chock full of vitamins, like vitamin E and a range of B vitamins, almonds are a great treat to eat that help with resiliency when dealing with stress.

Raw Vegetables: In a purely mechanical way, crunching on raw vegetables can help to alleviate stress. By releasing your clenched jaw and possibly warding off headaches, chomping your carrots, celery and other veggies is beneficial on many levels.

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A good night's rest is good for your overall well-being and is also helpful in keeping a youthful appearance and will make you feel younger too. So which foods should you snack on if you're finding it hard to get to sleep and counting sheep just isn't working?

According MSNBC.com, among the best natural sedatives is tryptophan. One of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy.

Experts suggest the following snacks to induce “feel-good relaxation chemicals” thereby calming your nerves and slowing your brain towards relaxation:

Non fat popcorn Oatmeal with sliced bananas One cup of plain yogurt with mixed nuts or granola Sesame seeds Pretzels Low fat vanilla pudding Grapes Healthy cereal with skim milk Low-fat granola bar

It's also suggested that bedtime snacks not exceed more than 200 calories

So next time you're tossing and turning opt for any of the snacks above to achieve a peaceful night's sleep that you need and deserve. Good night!