Picture yourself biking on a beautiful winter day. The sky is clear. The sun is bright. And the temperature is around 35°F. Where are you most likely to feel the cold first?

You guessed it: Your feet, hands and ears. These extremities receive less blood flow than the areas closer to your body's core. Here are some simple ways to help keep your extremities warm and your bike excursion enjoyable:

- FEET. Keep your shoes loose so that your feet have a little "wiggle room". Snug shoes restrict blood supply to the feet. (In fact, this is why your feet may feel numb occasionally during warm-weather cycling).
- HANDS. As with your shoes, you want to wear gloves that are not too tight. However, be careful not to err on the side of getting gloves that are too long for your fingers; the excess material can impair your ability to maneuver the handlebar, gears and brakes. Look for gloves that end at your fingertips.
- EARS. On winter days when it's too warm for a hat, your ears may still feel very cold. Wide headbands or specially designed ear warmers can solve this problem easily.

Vitamins are needed to regulate various body chemical reactions and processes as well as aid in the release of energy from your food. Minerals help enzymes to function and are a part of bone and nerve communications. So don't forget to eat your fruits and vegetables as well as have a well-rounded diet coming from all parts of the Food Guide Pyramid.

Want a competitive edge in the workplace? Make sure your colleagues - and especially your bosses - know that you exercise regularly. At least one study has shown that individuals who exercise are perceived as harder working, more self-disciplined and more confident than people who do not exercise. This isn't to say you should flex your muscles in the lunchroom or list your running times on your resume. (You'll need to be a bit subtler than that). An additional possibility: You may come to see your gym not only as a place to work out - but also as a place to network!

Two cardinal rules of working out - warming up and stretching before exercise, and stretching and cooling down afterwards - help protect you against muscle strain. There are additional practices that can help prevent muscle strain or, at the very least, minimize the extent of an exercise-related injury. And these measures have many other health benefits in their own right. - Eat a balanced diet. Well-nourished muscles perform better and recover more quickly from injury. - Strength train. It's a misperception that people who focus on cardio exercise (e.g., runners) don't need to work out with weights. Strength training enhances exercise performance and muscle resilience. - Stretch muscles during the day. Taking 5- to 10-minute "stretching breaks" can help make muscles supple and improve your joints' range of motion.

Walking and running are often-cited examples of "weight-bearing" activities that can help women strengthen their bones and guard against osteoporosis (thinning of the bones). But let's not forget the most obvious form of weight-bearing exercise: strength-training with weights. Following a simple weight-training regimen can do wonders for improving bone density. According to some experts, weight-training exceeds running in its bone-strengthening effectiveness. Only a modest amount of strength-training is needed to help the bones: 2 or 3 sessions a week, 20 to 30 minutes each, with exercises that work all of the major muscle groups. If you already have some degree of osteoporosis - or if you're unsure about whether weight-training is right for you - speak with your doctor first.

What does the term "fitness" mean to you? To some people, it may mean following a regular exercise routine. To others, it may mean being well toned or muscular. It may mean eating a balanced diet. And still to others, it can mean the ability to excel in athletics or other physical challenges. Being fit ultimately refers to your own optimal health and overall well being. Fitness pertains to all aspects of your life - physical, emotional and mental. When you are fit, you have: -Stamina and a positive outlook that enable you to handle the mental and emotional challenges of everyday life -Physical strength and endurance to protect yourself in an emergency situation (e.g., leaving a burning building quickly; protecting yourself against an attacker) -Reduced risk for many health problems, such as heart disease, cancer and diabetes -The opportunity to look and feel your best; a better chance for a longer and healthier life.