Fitness expert Janice explains how to avoid getting sick. Wash your hands often, power up with purple produce, take Vitamin-D and workout to boost your strength.

Fitness expert Janice explains how to become successful by just trying. She says sometimes you have to fail to succeed. Janice says just make the effort whether you’re trying to lose weight, get a job promotion or going on a date. Try, try, try -- and you may become a success at losing those 10 pounds.

Fitness expert Janice talks about having “Healthy Affirmations.”

Fitness expert Janice explains how you can “Harness Your Energy.”

Fitness expert Janice explains how to “Eat Foods to Make You Healthy.”

Fitness expert Janice tells you to Fueling Your Day. Try to eat 5 small meals a day.

Fitness expert Janice talks about 12 steps to Better Sleep.

To reach your goal weight just believe in yourself and you will overcome all obstacles. Whatever you believe you can achieve! Track your progress in a journal to help you stay focused. Plan out your weekly meals. You should know your ideal goal weight whether it’s 20 or 30 pounds you want to lose. Celebrate when you have a successful day -- for example get a massage if you walked 5 miles around your neighborhood. Make sure you get plenty of sleep -- at least 7 to 8 hours each night. Remember to smile everyday when you work out. Make your workouts enjoyable such as taking a spinning class or yoga class or dance class.

Fitness expert Janice talks about 14 ways to reach your fitness goal such as losing 20 pounds.

At the beginning of the New Year, 2013 try to keep your goals in focus and if you want to lose weight remember to exercise everyday, eat right and get plenty of rest.

Fitness expert Janice tells you about two exercises to get strong abs -- crunches and planks.

Fitness expert Janice talks about making sure you take an exercise to stay in shape and also make new friends. It’s important to get 30 minutes of exercise everyday.

Fitness expert Janice talks about “Rage Against the Machines” and how you can use a substitute exercise to not injure yourself such as doing a Split Squat instead of the Seated Leg Extension and the Stability Roll Out instead of the Seated Ab Crunch.

Fitness expert Janice talks about how to beat stress and enjoy life by eating almonds and avocados.

Fitness expert Janice talks about how to rev up your metabolism by eating breakfast, eating according to your activities, snacking frequently exercising aerobically, lifting weights and doing cardio.

Fitness expert Janice talks about the ABC’s of Staying Slim with Q, R, S, T, U, V, W, X, Y and Z. Q is for Quinoa which has more hunger-taming protein and fiber and less carbs than most other whole grains. R is for replacements. Researchers found dieters who drank liquid meal replacements lost just as much weight over 52 weeks as those who used the weight-loss drug Orlistat with regular meals. Don’t take pills. S is for stress. A study shows stressed mice gained more than twice as much weight as a group with the same diet, but no stress. The next time you feel stressed, take an exercise class to relax. T is for tea, the fat-busting benefits of green tea include the release of disease-fighting compounds called catechins. U is for user-friendly -- make sure your diet is a plan you can live with. V is for Vinegar which will cause you to eat less over the whole day. W is for weights -- pumping iron allows you to burn calories faster after a strength training session, as opposed to cardio. X is for Xenical -- the prescription fat blocker is green-lighted by the FDA. Y is for Yoga -- yoga causes you to release tension, so you don’t eat so much. Z is for sleep. Get your Z’s because a study finds if you sleep less than 5 hours, you’ll be heavier than other people who sleep for 7 hours

Fitness expert Janice talks about heart healthy food for the new year including blueberries and flaxseed.

Fitness expert Janice talks about Heart Healthy Eats. Blueberries, olive oil, cinnamon, oatmeal, nuts, salmon, flaxseeds, spinach, red wine, grape juice, legumes, white potatoes.

Fitness expert Janice talks about the ABC’s of Staying Slim.K is for Ketosis, L is for Leptin, M is for Milk, N is for Numbers, O is for Omelet and P is for Peanuts.

Fitness Expert Janice tells you how to make Chicken Kabob Dippers.

Fitness expert Janice talks about E, F, G, H, I and J of the ABC’s of Slim. E is for Estimation -- developing an eye for appropriate serving sizes can make or break your diet. F is for Fructose -- a study published last year in the journal “Hepatology” found that feeding fructose-laced water to rats increased their risk of obesity. Ditch the artificially sweetened juices and sodas and get your fructose from fruit. G is for Grapefruit -- kick off every meal with a half a ruby red or 8 ounces of grapefruit juice and you could speed up your weight loss. H is for Hydration -- studies show that drinking water can slightly increase your caloric burn rate. I is for Insulin -- the amount of sugar-regulating hormone you secrete may dictate the diet you should follow. J is for Journaling -- if you write down everything you eat, research has shown you can cut your intake by 500 to 1,000 calories a day.

Fitness expert Janice talks about the K,L, M, N of the ABC’s of staying slim. K is for Ketosis -- the point at which your body runs low on carbs and starts burning fat stores for fuel. L is for Leptin -- fat secretes this hormone to tell your brain you’re full. Researcher have found that fasts and some diets lower leptin levels, prompting you to eat more. To keep this hormone in balance, make sure you lose no more than 1 or 2 pounds per week. M is for Milk --- you might get better results from your workout if you drink skim milk. N is for Numbers -- nobody enjoys weigh-ins, but research shows that people who hop on a scale once a day are more likely to lose and to maintain their loss.

Fitness expert Janice talks about the A, B, C, D’s of staying slim.A is for alcohol, B is for buddies, C is for cortisol and D is for density.

Fitness expert Janice tells you how important it is to keep a food journal. If your write down everything you eat, research has shown you can cut your intake by 500 to 1,000 calories a day.

Fitness expert Janice recommends that you take a long walk at the beach, around your neighborhood or at the park for good exercise!

Fitness expert Janice shows you how to do a 15-minute fat blaster by walking uphill to burn 100 calories.

Fitness Expert Janice talks about taking those 10 pounds away.

Welcome to my Get Fit with Janice Podcast. I’m launching my first episode focusing on “Awakening the Fitness Giant Within You” and also getting strong abs.

Fitness Expert Janice tells you about foods that fight cancer including berries, acorn squash, whole wheat bread and chicken.

Fitness Expert Janice describes how to make Spinach and Mango Salad so you can stay healthy. Ingredients:3/4 cup blanched slivered almonds1/4 cup red wine vinegar2 tablespoons maple flavored balsamic vinegar2 tablespoons olive oil2 teaspoons dry mustard1/4 chopped fresh tarragonsalt and freshly ground black pepper to taste1 bunch fresh spinach - rinsed, dried and torn into bite sizes2 mangos - peeled, seeded and cubedDirections: 1. Preheat oven to 375 degrees 2. Arrange almonds in a single layer on a baking sheet. Bake 5 to 10 minutes, stirring occasionally. 3. In a small bowl, mix red wine vinegar, olive oil, dry mustard, tarragon, salt and pepper. 4. In a medium bowl, toss the red wine vinegar with the spinach and mangos. Top with toasted almonds.

Fitness expert Janice advises you to never go to a party hungry! Sometimes we think “saving our calories” by skipping meals throughout the day is a good way to balance extra calories you might enjoy at a party -- but that’s not right. If you are twice as hungry, you will eat twice as much! Party snacks are not well-balanced healthy types of food. Manage your day as you typically would and increase your activity that day to create a little room for the extra calories. Just 30 minutes of cardio can earn you two glasses of wine! Also, stock your office with healthful snacks like yogurt and string cheese, almonds and granola bars.

Fitness expert Janice shows you how to get in shape for the new year - 2011! Play by the numbers, consider nutrition first, learn how to control your cravings, enjoy food and strive for an overall balanced healthy diet.

You can Snack Away Belly Fat! Fitness expert Janice says going a long time without food makes you more likely to binge. So the best thing to do is eat every four to five hours. A new study published in the American Journal of Clinical Nutrition finds that people who snack are 60-percent less likely to be overweight than those who limit themselves to 3 square meals a day and 13 percent less likely to have belly fat. It’s best to eat every four to five hours and have a snack in between meals of about 150 to 200-calories.

Respect Your Body -- especially that Thanksgiving is one week away. Get into the habit this week of eating healthy and taking small portions so you don’t overeat at Thanksgiving and ruin your healthy eating habit. Eat real food -- foods that grow from the earth like veggies, nuts and fruits. Nothing refined, synthetic or hydrogenated. A plant-based diet, plus lean meats and fish, is what will make you feel energized and strong.

Keeping a workout journal is a great way to hold yourself accountable to your goals. People who are the most successful plan their workouts in advance so they don’t skip a beat. Once you have your dates and times planned to workout -- don’t break that appointment! Try to schedule five workouts a week.Remember, it’s recommended to get 30 minutes of exercise everyday.

The Abdominal Muscles - the abs are a group of 6 muscles that extend from various places on the ribs to various places on the pelvis. They provide movement and support to the trunk -- often called “ the core.” From deep to superficial -- the abdominal muscles are the transverse abdominal, the internal obliques, the external obliques and the rectus abdominus. Make sure to work your abs as often as possible!

Boost your metabolism through strength training. Our muscles are calorie-burning powerhouses. It takes more energy, in the form of calories, to sustain muscles than to sustain body fat. As we age, we lose muscle, which causes our metabolism to slow down. By weight-bearing aerobic activities such as walking or weight lifting -- we can effectively build muscle and keep your metabolism high!

Eat breakfast everyday as women who eat breakfast are less likely to be overweight. Grab a yogurt or drink a glass of skim-milk.

Protein builds strong muscles. Protein is broken down into amino acids, which are used to build muscle, grow hair, manufacture hormones, form hemoglobin, create enzymes and maintain the health of internal organs. Ten great proteins to eat include: lean beef, low or no-fat cottage cheese or string cheese, egg whites, low-fat tofu, 99 percent fat-free ground turkey, skinless chicken breasts, sushi, low-fat protein shakes and low-fat cottage cheese.

Are you too wound up to sleep? Try these three tips: Read a book -- it’s a good way to distract your mind from the day’s events. Drink a hot beverage. Warmth is soothing and will promote drowsiness and relaxation. Certain kinds of tea such as chamomile and kava kava also contain relaxing herbs. Go decaf after noon. The less caffeine you ingest in the afternoons and evenings, the better your sleep pattern is going to be. So remember, read, drink a warm drink or drink less coffee during the day!

When life gives you lemons, make lemonade! I want you to think about the word “Resilience.” It means the ability to bounce back when you’re going through a stressful period in your life. If you don’t take things too seriously, you’ll live a longer life!

Make sure you warm up and focus on form and lift enough weight to feel challenged.

Make sure you workout today because it’s beautiful outside!

If you’re feeling down because it’s Monday and don’t feel like doing anything after you come home from work -- go to the gym and workout! You’ll feel better. When you exercise, you release endorphins that give you a naturally good feeling. It’s the gym atmosphere that perks you up -- I know it perks me up!

Are you feeling moody and blue? The best thing is to get moving and you’ll feel better fast!

It’s so important to think positive when working out. You have to challenge yourself to do 20 crunches or 20 pushups.So when you’re at the gym just believe in yourself and believe you can and you can!

It’s important to workout everyday to stay healthy. Start with 30 minutes and work up to 1 hour. All your muscles -- from your biceps to your abs need to be exercised everyday to keep you strong.

Getting back into shape means taking it slow. To begin, start with a 30 minute workout and then move to a full hour workout!

It’s so important to warm up your muscles before you workout!Make sure you perform five minutes of light aerobic activity. You can walk on a treadmill, walk around the block or climb up and down stairs.

It’s your responsibility to take care of your health and see your doctor for a regular checkup every year! Eat five small meals a day, get your proper rest and exercise at least 30 minutes everyday.