Exercise. Three small syllables that can do your body, mind and spirit a world of good. I wondered, though, what exercise benefits motivated you the most. Here's what you had to say:

• 47 percent of you love how good exercise makes you feel. I think it's just great that so many of you find your reward internally.
  
• 40 percent exercise to control your weight. I know what you mean ... a tight pair of jeans certainly gets me moving!
  
• 9 percent are motivated by the reduced risk of chronic conditions. Exercise can help ward off so many conditions -- from heart disease to type 2 diabetes.
• 3 percent of you enjoy the energy boost exercise gives you.
  

My guess is that if there was an "all of the above" choice in the poll, it would have been the big winner. And that's the great thing about exercise. We don't have to pick and choose which rewards we get -- when you exercise, you reap all the benefits!

Are you still looking for the motivation to exercise? AOL Health has a rundown of the awesome benefits of exercise.

The beauty of a "before" picture is that it allows you to really appreciate how far you've come. Not there yet? Are you walking around in the body you'll one day refer to as your "before"? Watch this video and get a move on. Life is too short to spend one extra second in your "before" body. Pay close attention, take action and zoom on into your "after" body.

For fabulous cooking tips, creative workouts and more fun quick information from degreed experts in health and fitness, visit SportsHealthExercise.org.

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I've heard a lot about the health benefits of music -- it can calm you and help you destress, and the right songs have been shown to boost brain activity. And, I've heard that singing out loud (preferably in your car, alone, if you sound anything like me) can elevate your mood -- this, I can attest to.

However, did you know that singing could help you avoid catching a cold?

A study by the Johann Wolfgang Goethe University in Frankfurt, Germany, found that singers had higher levels of salivary immunoglobulin A (IgA) after performing. IgA defends against respiratory infections, and opening your mouth wide might stimulate productions. Not like I needed much encouragement to sing my heart out, but now I can tell friends and family I'm doing it for my health!

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Wellness programs are gaining popularity with employers (about 1/3 of companies in the U.S. now offer them) and for many, it's a real blessing, after all who wouldn't want a free gym membership sitting out there that they can use or not, or free health screenings and flu shots available right on the job site?

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You already know that caffeine can put a little extra pep in your step, but did you know that it could translate to better race times? A study in the Journal of Science and Medicine in Sport concluded that a shot of pre-race caffeine could help you race faster.

The study compared the effects of the equivalent of an eight-ounce cup of coffee with a placebo, and the 5k times of runners of all levels improved, generally by 10 to 12 seconds.

This could be due to a change in your perception of pain, according to the study's co-author Brendan O'Brien, Ph.D. For maximum effectiveness, have your java 30 to 60 minutes before the start. Make sure you know how you react to caffeine -- jittery joggers don't generally win medals, you know.

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Fluoride is an amazing compound. Since being added to our community water supplies, the occurrence of tooth decay has dropped as much as 40 percent in some places. But considering fluoride is now a part of the water which we use to cook, clean and eat with, skeptics are saying too much of a good thing is bad.

Of course, skeptics can find fault in just about anything we use regularly nowadays. A group called the Fluoride Action Network is waging a crusade against fluoride, citing that too much can actually hurt your teeth (discoloration called fluorosis). In an attempt to scare away the public, they even cite studies which show how excessive amounts of fluoride can cause reduced thyroid activity, IQ deficits, premature puberty and... bone cancer?

It's in your toothpaste, baby formula, soda, juice, and cooking, but is fluoride something you should be scared of? We've been consuming the compound in our water for over 50 years now, so in other words "No." I cannot imagine why fluoride would be an issue now after being used for so long.

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Please tell me this is just another "eggs are bad/good for you" report. While no one is saying coffee should be hands-off, the fact that it contains the single most potent dietary cholesterol-elevating agent we know of might have some people choking up a bit.

That's right, it's called cafestol. This little demon compound gets in your intestines and hijacks an essential receptor used to regulate cholesterol. Who would have thought? Last time we checked coffee was almost an all-in-one miracle brew. It is beneficial to your eyes, may reduce the risk of diabetes... it's even a good source of fiber!

It turns out that French press coffee and espresso are among the most concentrated with cafestol. Research indicates that if you drink five cups of French press per day, you could be looking at an 8 percent cholesterol increase within four weeks. On the bright side, it appears as though paper filters may remove the oils which contain cafestol. Read on for more information.

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If the gym isn't for you then you may have automatically ruled out the option of hiring a personal trainer, but you really don't have to. A study shows that people who work with a personal trainer in their home get just as much benefit in the way of physical results and mental motivation as those who work with their trainer in a gym setting.

One down side of having a personal trainer come to your home is cost, however. It may not be true in every case, but generally speaking I would guess having them travel to you (as opposed to you traveling to them at the gym) has got to cost at least a little extra (if not a lot) -- but maybe it's worth it?

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Okie doke. So I think we all know the awesome effects a lifestyle full of fruits and veggies can provide. A lighter leaner body, higher brain function, resilience to an infinite amount of illnesses and diseases, etc. But, what about the ill side effects? Well there are a few...and what brings them up is a conversation one of my new personal training clients and I had today.

Her first appointment was three days ago, and as a result of our initial session she has given the old heave ho to all the floury and sugary snack foods in her cabinets, and splurged on fruits and veggies. I'm thrilled she took my advice and have major confidence she's going to reach her fitness goals. But she paid a minor price this weekend for her zealousness and I thought it would be fun to discuss. I would have chosen for her to be more gradual in her approach to adding fruits and veggies, but she was so gung-ho, it would have been strange to tell her to revert back to her crackers for a while.

Fiber isn't called 'roughage' for no reason. It's found in dark leafy greens, green beans, fruit skins, and root vegetable skins. Fiber can't be digested so it literally just passes right through your digestive tract, and the kind found in fruits and veggies passes largely intact. This can lead to gas, tummy discomfort and bloating. Not delightful. Right?

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Growing up, my grandfather who was an ancient physician used to keep sodas and other carbonated drinks under lock and key. No joke: it was water, milk or prune juice on a daily basis. Coca-cola was only for very rare occasions. Like this article points out, if you've ever seen a science fair project demonstrating the effects of soda on teeth, it's easy to see why he would want to limit the intake in such a way.

But Coke isn't the only thing you should watch out. Other sugary beverages like sports drinks or even fruit juice have an acidic base that is doubly dangerous for pretty smiles. A great suggestion for bypassing your teeth when drinking these things is to use a straw (it can also avoid staining them).

So what about bread, chips and all that other good stuff? Well apparently anything sticky like that can cling to teeth and cause cavities. Don't be surprised: they can hang out in your mouth for 20 minutes after eating! What can you do? Try brushing afterward, or if that isn't an option drink some water and chew sugarless gum to break up that clinging material. Those are some things to keep an eye on, but thankfully there's a "smile saver" list of foods that benefit a good smile too. These include apples, cheese and even tea! Read on for more.

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If you've been thinking, struggling, wishing, dreaming, hoping or TRYING to get fit, stop now! You heard me. Stop trying and start doing! If you are truly on a mission to do something about your health, whether it be lose 50 pounds or gain some strength, the time is now. Mulling it over or "thinking about it" never got anyone anywhere. Put your foot down and make it happen. As your new blogging trainer it's my responsibility to set you straight and put you on the right track.

First of all, I've never had anyone experience major fitness success if they didn't put their foot down 100% and commit to making the necessary changes. Those who come to me and say they've been "trying" to get in shape, have basically confessed to accepting failure. Don't wake up tomorrow with the idea of trying to go for a jog. Get up and go for a jog! Put it in your planner and make it happen. Don't try to eat better. Choose the dang soup and salad over the burger and fries. FORCE IT! You have to commit. Trying is for losers. I find it incredibly lame when one of my clients tells me they tried to do the exercise homework I gave them but they didn't because of blah blah blah. Liar! Liar! If my assignment were free tickets to a concert, you bet your booty they would have found a way to be there.

Take my word for it. Getting in great shape is as wonderful as you imagine it to be. Things do come easier. People are nicer. You will be taken more seriously. You won't get sick as often. You will have more fun and feel more confident and happy. You will like yourself more and as a result more people will like you too. Fitness is real and it's totally attainable for you. So stop trying already, and start doing!