Are you looking to get yourself on the right track to good health? With just a few adjustments to your routine, you can be on your way. Most of us have simple vices or crutches with which we comfort ourselves and this isn't always a bad thing. But perhaps our vices are destructive. In past articles I mentioned listening to that oftentimes quieter inside voice that wants us to do well, succeed and be happy. We must train that voice, listen to it and it will lead us to a much more rewarding life.

How do we get on a path of self-destruction? We know what's best, but sometimes we still choose not to do it.

It's not too late. We can start simply by taking away some unhealthy or destructive vices. If you're not ready to take them away completely, I suggest that you slowly take yourself away from these unhealthy vices over a three-week period.

Vice one: The early morning coffee.

Coffee gives you a strong boost from caffeine, which comes from a plant compound called methylxanthines. To be frank, caffeine is a drug; it's addictive and too much is toxic. When digested it effects all body tissue.

Recent studies at Duke Medical Center suggest that coffee is an anti-nutrient that impedes the absorption of minerals and other nutrients.

I know that so many people really enjoy those morning cups of coffee, but I'm just suggesting that we can cut down on them or do without coffee. With proper exercise, nutrition and plenty of sleep, I truly believe you would never need a cup. Some people are substituting green tea for coffee, and that is a better choice.

Vice two: Soda or diet soda.

The consumption of one soda a day has enough sugar and corn syrup alone to add up to 9 pounds of weight a year.

If you have children and they're loosing teeth, take a tooth and leave it in a can of soda and see how long it stays there before it completely dissolves. You'll be blown away. This experiment makes a big impact on children, and they may never want to drink soda again.

Recent studies also suggest that sweeteners used in diet sodas can actually increase appetite.

Vice three: "The lazy bug."

I believe that laziness is the cousin of death. One of my favorite quotes reads, " I once wept because I had no shoes, but then I saw a man who had no feet."

Quit feeling down and sorry for yourself. Get up and get moving. You're blessed -- you're well and able to do anything you put your energy into.

For one month, save all the money you normally spend on coffee and soda and take a look at what you've saved.

Think about what positive thing you could do for yourself, loved ones or this world with that money.

Remember we're not perfect but what's wrong with setting a few healthy goals and working toward them?

Realize each minute brings you a new time to change, new time to walk on that victorious path toward happiness and health. Get on the path of victory.

Troy Fontana is owner of Fontana Fitness at the Sparks Marina. For more assistance, contact Troy Fontana at 331-6918 or by e-mail at getfit@fontanafitness.com