Tune Up Your Temple

Don't Allow Your Child To Be A Couch Potatoe

2010-07-29T17:34:00.000-07:00

It deeply saddens me when I hear about the health condition of our children in this wonderful country of America. Nowdays, children are becoming more and more unhealthy and overweight at a faster rate than ever before in history. Often times we want to blame the media, advertisers, video games, television, computer or whatever else comes to mind.

The truth is everything that I mentioned is nothing more than a excuse. Our children are doing nothing more than becoming lazy and less active. It is up to the parents to teach their children the importance of exercise. We need to take responsibility and teach through example of how to maintain a healthy exercise regimin. Children will only do what you allow for them to do. If you do not allow them to be lazy then they will not be lazy. It is not to say that some will not be more active than others, but it is saying that you can't enable them to do nothing at all.

Find ways in which your child can express themselves through activity. It may take awhile and a few different tries, but in the end it will be worth it. Don't set your child up for failure. There have been studies that show that our activity level as children is often our activity level as adults. Give your child the opportunity to start young taking care of themselves so when they get older, it will not be foreign to them. Stop raising couch potatoes and get them involved in exercise.

Be Healthy First and Foremost

2009-11-13T18:48:00.000-08:00

It is so critically important that you take stewardship over your health so that you can simply be healthy. God wants you to be your absolute best and to take care of yourself. It is more important that you be healthy.

That does not mean that you should not look your best. I just want you to remember that as people we come in a million different sizes and shapes. Just because maybe you are not as thin as you wish does not mean that you have to look any less than your best.

As you continue to exercise, your physical body will change. Remember that absolutely everyone has something that they wish they can change. Don't get beguiled into believing that there are some that think they are perfect from head to toe.

As your body begins to change, you will want to continue to exercise even that much more. However, the real benefit and what really matters is what is happening on the inside with your health in terms of your heart, cholesterol, metabolism etc.

Just whatever you do make sure that you continue your exercise program and food intake program. Remember that Psalms 139:14 says that we are fearfully and wonderfully made. God did not err when he created you. Check out this great resource by Joyce Meyer.

Exercising With Someone At A Different Level

2009-10-26T18:00:00.000-07:00

Ok, let's face it. Each of us are at different levels in our exercise and nutrition program. We want to exercise with others that are either more or less advanced than where we are. Although not ideal, this does not mean that you can not exercise with them.

In order for you to be successful.

1. Maintain your own food and exercise journals.

Make sure that you are keeping track of progress through your own. Do not get caught up with what the other person is or is not doing. You are ultimately responsible for your own success or failure.

2. Continue to exercise even if your partner does or does not.

Although your partner can hold you accountable, you must be account for your actions. Your partner should be your second source of accountability not your first.

3. Determine your own goals.

Your goals may or may not be the same as your partner's. Even if you have the same goal(s), then you may have different steps to reach the same goal(s). Take the necessary steps to make sure that you reach your goals at your own pace.

You can exercise with someone at a different level, you just have to follow these basic guidelines.

How To Get Started Again After Not Exercising

2009-10-15T18:50:00.001-07:00

There may have been many times when you have been going strong with your exercise and nutrition program and then all of a sudden it seems that you have absolutely no motivation to continue. We all go through those times, the difference is that you know how to recover and start again.

In order to succeed starting again, you must first completely understand why it was that you stopped in the first place. Otherwise you will just repeat the same cycle of starting and stopping over and over again. This is a good time that if you have not started a journal, to start now. Here is a good journal to get you started.

Write down the following:

What worked for you in the past? Why?

What didn't work for you in the past? Why?

Why did you stop? Be honest and truthful. This is the most important step. If you don't understand why you stopped, then you will be more likely to stop again.

What is different in your life now than the last time you exercised or ate right?

What do you have to do today in order to do what worked for you in the past?

If it is not the same as before, then what were the reasons that it worked for you in the past. Take the time to analyze the reasons that you were successful.

When you focus on the reasons that you were successful, you will be more likely to succeed again. You may need to change or modify something so that it will work for you now. That is why the reasoning is so important. If cardio on the treadmill worked for you in the past, but you got bored and stopped try a spin class.

Don't be afraid to add variety so that you will not get bored and stop again. If you tried something in the past and it didn't work, be willing to try it again. You are not the same that you were when you first tried it. It is very possible that it may work wonders for you now.

Don't Forget Breakfast

2009-10-11T17:48:00.000-07:00

I still can not believe that so many people still do not eat breakfast each morning. It simply amazes me that people wonder why they get so groggy and run down by mid morning. After you wake up your body is completely depleted on nutrients that can provide energy for your day. Make sure you are getting your daily vitamins.

It is important that you eat a healthy breakfast each morning so that you can have the necessary energy throughout the day. There are so many different options so that you cans start you day off strong.

Breakfast should be something that is simple, quick, and convenient. When you eat breakfast every morning it doesn't mean that you have to eat first thing, but it should be as close as possible to the time that you are starting your day.

Stop making excuses for skipping breakfast. When you skip breakfast you have basically fasted for over 8 hours. Your breakfast should be nutritious so that you have a healthy start. You also won't be as hungry through out the day.

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You May Want To Limit Your Cardio Workout

2009-10-11T16:52:00.000-07:00

Cardio is something that often times we begin especially on the machines and we get almost obsessed with it. I am talking to those of you, that do cardio, cardio, cardio, and then more cardio. There is absolutely no reason for that much cardio for one person. You only need 30 to maybe 45 minutes of cardio a work out. Anything more is overkill and can cause over exercise. If you are doing cardio outside, you can use a pedometer to keep track of your steps to be sure that you do not over do it.

You are so much better off doing 30 minutes of cardio and then use the remaining time with strength training with free weights, machines, etc. You will burn more fat. You open the door to too much wear and tear on your muscles which can cause multiple injuries that you can not recover.

When you do the same thing over and over again, not only are you going to become bored, but your body will become bored. This will cause you to plateau and you will not lose any more weight.

I am not writing this article to stop you from doing cardio. We all need to do some cardio. What I am trying to get you to do is to rethink your cardio routine if you are doing cardio like there is no end. Mix your routine up so that you incorporate cardio into your strength training and then you don't have to run or step for miles upon miles at a time.

Over-exercising Can Be Dangerous

2009-10-08T21:34:00.001-07:00

We all get so revved up when we begin a exercise program. Exercise is one of those things that has to be done on a regular basis without being overdone. This is a major reason that it is recommended that you utilize a exercise journal so that you can be sure that you are not over-exercising any one muscle.

This is also why it is recommended that you do not exercise every single day, so that you force your body to rest for some time. There are some health concerns associated with over-exercise that you need to know about. Although, it is not that common, it is possible.

Exercise is a stressor that causes catabolic effect when proteins are consumed in order to give us energy. When we exercise, we are in effect causing many micro tears within our muscle. When we fail do not give our muscles time to rest, we run the risk of not allowing our muscles to recover.

In some instances of extreme over exercise as found with the military, it has been shown that there can be some performance loss and cause damage to the muscle. It is also possible to over train to the point where the muscle simply can not recover.

In some women that over exercise, it has also been shown to stop menstrual flow. In younger adolescents it has also been shown to stunt growth.

The chances that you will over-exercise are small, but just be sure to take the necessary precautions to ensure that you are giving each body part the proper amount of rest. You should also limit to less than 2 hours for any single work out.

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Supersets-All In One Workout

2009-09-30T20:46:00.000-07:00

Some of us have a limited time schedule of when we are able to exercise. We want the benefit of lifting weights, but we also know that that we need cardiovascular exercise. May I suggest using super sets during your weight lifting work out.

It is really just a matter of picking two or three exercises of the same body part with minimal rest in between each set. If you are doing two body parts, you can pick two exercises of each body part that are contrasting. For example, if you are doing arms, biceps and triceps or back and chest. Your super set can be two bicep and one tricep exercise.

Each time you complete each of the three exercises it is considered one super set. Do as many as you can within your capabilities. Then from that point you can increase your number of super sets.

From that point you can incorporate other exercises, into your routine. As you become more advanced you will want to add another set of super set exercises for biceps and triceps. If that is too difficult, you can add other sets of a single exercise.

I promise that if you continue to do these types of work outs, then you will not have to do a separate cardiovascular workout. Your heart rate will be elevated and you will have done both work outs at the same time.

Diabetes-A Silent Killer

2009-09-24T19:51:00.000-07:00

Diabetes is something that effects many millions of people. Some don't even now that they have diabetes. There is absolutely no excuse for not having a close and personal relationship with your doctor with diabetes or any other major health concerns.

Diet and exercise are extremely important, but must be in conjunction with the health care professionals.

Take the time to find out exactly what your levels are, and follow your doctor's orders to the letter. Don't try to be your own doctor. People with diabetes are much more like to develop other cardiovascular diseases, leading to their death.Here is a great monitorthat you can use to track your numbers.

Diabetics often have the following concerns.

1. Damage to the inner lining of blood vessels.
2. Over production of free radicals.
3. Have high blood pressure.

The best way to combat diabetes with nutrition is to follow the following guidelines.

1. Eat a diet that is low in saturated fats.
2. Balanced or low in carbohydrates.
3. Low in caloric intake, if overweight.

What you put in your mouth has never been more important. What you eat can have a enormous effect on your diabetes. You can live with diabetes as long as you watch you remain in extreme close contact with your doctor.

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There is No Single Diet

2009-09-18T14:15:00.000-07:00

I have had so many people ask me what is the best diet for weight loss. That is a question that is impossible to answer. The real reason is that there is no BEST diet for weight loss.

It is important to realize that we are all different, our bodies metabolize nutrients according to what it needs at the time. What one person needs more or less of in comparison to another person can only be done by a qualified doctor. Check out this book for information on taking care of your health through nutrition,Dr Weil's Guide to Optimal Health

That is why, when you go to the doctor, they take your individual test results. If we all required the same then no test would have to be taken and the doctor would just give us the exact same information that he gives to all of his patients word for word.

We know that doctors take tests to determine our individual results and then provides our individual needs for our health. So far, I have not said anything that you did not already know to be true. So if that is the case, why would you assume that their is one BEST diet for any group of people.

The truth is that you have to develop a relationship with your doctor, nutritionist, or other health care professional to determine the nutritional needs that your body requires for optimal function.

I Want To Gain Weight

2009-09-16T18:18:00.000-07:00

I know that for many of you, it is a huge stretch to imagine that someone wants to gain weight, when as a nation all you seem to hear about is losing weight. However, there are some that need to gain weight for various reasons ranging from health to vanity. Strange...I know, but in all seriousness it is also a reality.

If you fall into this category here are a few tips that you should follow so that you do it in a way that is healthy and that you are gaining muscle and not fat.

Increase your protein intake.

Muscles are developed through how your body metabolizes proteins. Therefore, eat more high protein foods to increase your muscle development.

Increase your weight or resistance during your workout.

During your exercise routine, increase the amount of weight that you normally use by 5 to 10 pounds in everything that you do. When you do this, decrease your repetitions.

Decrease your cardiovascular routine.

Continuous cardio work outs can still be done on a treadmill or elliptical machine, but less than before. For example, if you were previously doing 45 minutes drop it to 30 minutes and then add the 15 minutes to the rest of your exercise program.

These are just a few ideas on how you can gain weight in a manner which is healthy. Also remember, that muscle weighs more than fat. This means that as you are gaining muscle, you will gain weight. Please remember that just you want to lose weight slowly, you also want to gain weight slowly. Do not try to do it too fast. The purpose is to increase muscle not fat.

Exercise Is Mental

2009-09-12T14:11:00.000-07:00

I truly believe that a lot of people fail to even begin or maintain a exercise program is because they simply do not believe that they can do it and be successful. It saddens me, because you can do it. It is imperative to your overall health in so many aspects that no doctor will argue.

It is not to say that you will reach perfect health or that you won't falter in your exercise regimen or that you won't have days that are not as successful as other days. But 95% of it, is mental. There is nothing more powerful than your self talk when it comes to exercise. Here is a great book on building your confidence while taking stewardship over your body by Joyce Meyer.

It you tell yourself that you can not lift something or do a extra repetition or set, then I promise with all that I am you will be right. Do this enough times, then you will literally talk yourself out of doing anything at all.

This is not to say that you can tell yourself that you can lift way more than your capabilities and exercise for hours at a time. At no time should you ever do anything that is outside of your capability or threatens your safety. There is never any exception to this rule.

With that being said, you can add small amounts of weight at a time or do a few more repetition in order to push yourself to the next level. However, in order for you to do this, you have to tell yourself that you can and then believe that you can. Then and only then will you be successful.Read Proverbs15:4

There will always be days when you will feel either stronger or weaker than your known capabilities. Use the days that you feel weaker to confirm that you are stronger than you give yourself credit. Use the days that you feel stronger to confirm that you were correct.

When you do this, you will continue to build your confidence when it comes to exercise. The more your confidence is built, the more you will enjoy exercise and make it part of your lifestyle rather than something that you do for just a few weeks or months.

How To Stay Motivated Against Opposition

2009-09-08T16:33:00.000-07:00

Unfortunately, there are some people that are in your immediate circle that will not support you when you are trying to start a new lifestyle in terms of exercise and eating right. I suggest educating yourself through reading truthful resources on health and nutrition. Here is a great start by Donna Richardson.Their reasons may vary from the following:

1.Jealously.

If they see that you are changing for the better, they may be jealous because they refuse to do it for themselves. They may deny it, but if they have failed and see you succeed they can still become jealous.

How to react:

Try to get them to realize, that although you care about them, that you have to do this for you and your health. Speak in terms of "we" so that they can relate it to themselves and possibly encourage them to also take care of themselves.

2.Time away.

Often times, you will have to spend time away from them that you used to spend with them. If they don't see the value in it, they may make you feel guilty for spending time away from them.

How to react:

Explain that although you enjoy time with them, there comes a time when you must take time for yourself so that when you are with them, you can be at your absolute best.

3. They feel like you will impose on their lives.

They feel that you will try to impose your new goals and lifestyle on them against their will.

How to react:

Let them know that although you would like for them to join you in taking care of themselves, this is something that you must do for yourself and your overall health.

Do not let other people throw you off from your goals. Let God take care of those that come against you. Read. Deuteronomy 28:7.

Start Reading Labels

2009-09-07T08:44:00.000-07:00

The FDA requires that manufacturers put food labels on the foods that they produce. However, if you do not take the time to educate yourself on how to read the labels then you have no way to really understand whether or not something is actually good for your consumption. Take the time to educate yourself about the proper nutrients that you need for optimum health. Check out Dr. Weil's book.
Each one of us requires different amount of calories and other nutrients in our food intake program. It is up to you to educate yourself. Unfortunately, in my opinion, not all of manufacturers make their labels straight forward and easy to understand. I am not saying that they are lying, but what I am saying is that it is up to you to make sure that you truly understand how the information is derived.

I do not believe in counting every percentage, gram, or calorie. That is not what I believe reading labels is all about. However, you do need to be able to look at a label and decide if it is something healthy or not. Unless your doctor, nutritionist, or other health care professional has given you specific guidelines on what numbers you can have then I don't think you need to count.

Just use common sense, for example if you know your blood pressure is high, then you know that you need to be careful of your sodium intake. If you get too caught up in watching every number for every time you eat something, it can become very cumbersome and time consuming. Then it makes it possible for frustration to come in and cause you to stop.

Here is a short video to teach you how to read labels.

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Is It More Important to Exercise or Eat Right

2009-09-05T18:10:00.001-07:00

I always have people asking me whether or not it is more important to exercise or to eat right. The honest truth is that although, I am not a doctor, I know that both are important.

Some of you may start to eat right and then exercise and then others may exercise and then eat right. It is not for me to tell you which is better. Studies show that it takes 21 days to form a habit. Therefore pick whichever you think you will be more successful. Once you have formed the habit of one then you can begin to incorporate the other into your life.

I do not recommend that you try to do both at the same time. If this is going to be a life decision that you are going to maintain then you have to give each one undivided attention.

However, it is vital that you end up doing both. It is not to say that it will be easy, but it can be simple. I know that there is not a single doctor that will tell you that exercise and eating right is not important. Read this book by Dr. Oz.

So stop making all of your excuses. If you have excuses that you are using take the time to write them down on a piece of paper and then write down what you can do today to conquer each one.

5 Questions To Ask About The Mass Media

2009-09-04T16:11:00.000-07:00

There is so many products in the mass media that we are bombarded with every day, whether it is on television, in a magazine, online, or where ever else telling that we have to be thin or look a certain way. It is no wonder why we have such a body image complex as a nation. Therefore, it is important that you take the time to educate yourself on the truth. Here is a great book to get you started.

I know that through out a lot of my articles, I have told you to beware of the mass media. Once again, I still stand by that statement. However, it is important to realize that the mass media can and does provide valuable information in regards to your health. You just really have to take the time to anaylze what you are hearing. There are a couple of ways that you can tell whether or not it is worth your attention.

1. It is FDA approved?

This means that it has to be sanctioned by the government and real doctors, nutritionists, and other health care professionals have endorsed this product. This does not mean that the product is 100% guaranteed and that all claims are true, it just means that it is held at a higher standard than just some random manufacturer creating something.

2. Ask yourself, "Does It Make Sense?"

Anything that sounds completely off the wall or is contrary to absolutely everything that you know to be true, do not fall for it. Do not play yourself for dumb or insult your intelligence.

3. It is all or nothing?

There is never a time when you should believe it when you are told that you can ONLY consume something and absolutely NONE of something. Our bodies even require fats and sugars in moderation.

4. Does It Sound Too Good To Be True?

This is no different than your mother telling you that if it sounds too good to be true, then it is. Don't be fooled by the marketing and commericalism.

5.Does It Sound Dangerous?

If something sounds dangerous, then simply stay away. Nothing is worth sacraficing your health.

So I am saying all of this to say, watch the mass media with a grain of salt. Take the time to really think about if it is worthwile or if it is just garbage. You can learn a lot in regards to your health and nutrition. Once again, if you have any doubt or questions always ask your doctor, nutritionist and/or other health care professional.

5 Reasons To Go To The Gym

2009-09-02T13:44:00.000-07:00

I know that I have said a million times that you do not have to go to the gym. Even though I am writing this article, I still stand by it. So do not think that I am changing my mind or being indecisive. If you can't go or simply do not want to go to the gym, then that is still perfectly fine! Just take these reasons into consideration.

1.You have much more equipment available to you. Unless you have a enormous house with a full gym built in, you are not going to have the same amount of free weights and machines available to you. Many of them offer different exercises that you simply will not benefit if you don't go to the gym.

2.When you are paying for something, you may be more willing to go. If you are a good steward, then you take care of your finances. If you take care of your finances, then you will not waste your money on something that you do not use.

3.Others are there to motivate you to keep going. If you see others working toward the same goals, then it will motivate you to push harder.

4.You can ask questions. You will be around others that may have the answers that you are looking for. Also in a lot of gyms they have trainers walking around that you can ask for free.

5. Especially when at home, there are so many distractions. When you exercise at home it is so easy to stop for things such as children, phone, spouse, or a million other things. At the gym, the risk of being distracted is greatly reduced.

These are some basic reasons that I prefer going to the gym over other places of exercise. Like I said earlier, if you are exercising at home, outside, walking the mall or wherever else and are successful then do not change. This is only meant to give you something to think about in terms of your exercise regimin. If you seem to easily get distracted or need constant motivation, then I highly recommend going to the gym.

Check out this video for some more reasons.

How To Encourage Your Children To Exercise

2009-08-29T17:46:00.000-07:00

Nowdays, our children are unfortuanately being raised by television, video games, and internet. As a direct result, our children are becoming more and more overweight.
Children are supposed to be our pride and joy and are our future.

As parents, we need to stop allowing our children to continue to be raised by television, video games, and the internet. I remember when I was a child, those things were considered luxuaries that we got after we played outside. We would be playing at the park, riding bikes, playing tag or some other game. Here is a treadmill for children.

I want to encourage you to get your children back to those times. Even if they are not involved in organized sports, make sure they do some sort of physical exercise regardless of the type. Check out Children and Organized Sports.

Children deserve to be healthy and fit just as much as adults. The only problem is that it is left up to you to make sure that is a reality. Children will exercise if they are given the opportunity.

Try New Things in Life

2009-08-27T19:26:00.000-07:00

Oh my goodness, for some reason we are so afraid to try new things in life. I want to encourage you to try new things in all areas of your life. It is a known fact that if you want a different result, then you must take a different action. It really is that plain and simple. When you do the same thing over and over again, you will get the same result. That is a promise.
This principle holds true even when it comes to your health through exercise and eating. If you continue to be lazy and not exercise, then how can you expect any benefit. The same is true if you do the same exercise routine every single workout. Your body will give you the same result up to a point and then you will eventually plateau. If you want to improve and grow then you must make a change.
Be encouraged to try new and completely different exercise routines that you have never tried before today. Also try new and exciting things when preparing meals for consumption. Make it a point to do a different exercise routine or to prepare meals that you have never tried before this point in time.
In Genesis 12. God instructed Abraham to leave his country and his family. God wanted him to get where he was uncomfortable and do something that he had never done before in life. God gave him the promise of blessing, but first Abraham had to do something new. So get uncomfortable and try something new and the blessing will come. Do not be afraid to be creative and innovative.

Write The Vision

2009-08-22T18:10:00.000-07:00

When it comes to making goals it is absolutely critical that you put it down on paper. In Habakkuk 2:2". When you write it down then it becomes much more personal. When you are doing something of God, the devil gets extremely upset and will throw everything in your path to try to throw you off track. I found a totally awesome website called Living Success Network

When you have something physical to look at, it can re ignite the fire so that you can continue to remain steadfast, unmoveable, and unshakeable in reaching your goals. There are just a few things that you need to keep in mind when you write your goals.

1. Always write your vision in one or two sentences. When you write to much you can not focus your attention, on the goal. Be extremely specific in what your goal is.

2. If you can do it by yourself then most likely it is too small. Think grand scale, do not put any limits on God. He is capable of all things and nothing is impossible with God. We all need each other.

3. Be careful of who you share your goals with in your daily life. There are some people that will uplift, encourage, and motivate you and then there are those that will negate, question, or discourage you whether intentionally or unintentionally. Learn the difference.

4. Become a expert in your niche. You should know at minimum a overview of everything in your niche. It is not to say that you know everything, but you should know where to go to get the information that you need.

Ok, so now you ask what does this have to do with health and eating right? This means that when you make the decision to take stewardship through exercise and eating right, you must apply these same principles. When you apply these basic principles, you will more likely to make exercise and nutrition a lifestyle change that you will maintain for the rest of your life.

Check out my blog post on Snapvine You can also check out my video

Stop Judging Others On What They Look Like

2009-08-19T21:56:00.000-07:00

I am so tired of the way that we as a nation treat those that are over-weight. The world as made it seem as if over-weight people are less than, inferior, or somehow not deserving. This is abosolutely ridiculous and a direct insult to God. There are countless scriptures on how we are not to judge others. Matthew 7:1-2.

We have absolutely no right to judge or treat those that are overweight any differently. God created us in is likeness and image Genesis 1:26.

We don't know what they may have experienced, if they have a medical issue, a addiction to food, or whatever the case may be. It is up to us to love them just as we are commanded by God. If a over-weight person reaches out to you, then treat them as you would want God to treat them. We are all God's children. Check out Why So Many Over-eat"

We need to stop tolerating in our daily lives and activities. Maybe once we do that, maybe just maybe the mass media will take our lead!

Remember We All Require Different Exercises and Foods

2009-08-17T13:58:00.000-07:00

The absolute worst thing that you can do when exercising and eating right is to compare yourself to someone else. What works for one person, may or may not work for you. Each of us are created to be different, so therefore different exercises and foods will be required for us than for someone else. Check out Donna Richardson's book"Let's Get Real

How do you know what they are? I am sorry to tell you that it is a matter of trial. The only way to know for sure is to try various exercises and foods and see what works best for you. At times, it will be very frustrating because you may try several different things and see little to no improvement.

I also recommend talking to a nutritionist for what you should be eating on a regular basis. Especially if you are already eating what appears to be healthy. Your body composition may react one way versus another. Only a professional can give you a true answer to this question. Please whatever you do, do not rely on friends or worse yet the late night, early morning infomercials.

Take time to educate yourself on what exercises and nutrition is important for you. Habakkuk 2:2 says to make it plain and to write the vision. Therefore, I recommend that you put it in writing so that when you do take it to the professional you have something to show them.

Don't get discouraged when something does not work for you, it just means that you have to try something different. In doing this, you will become educated as to what works for you and how to have the best success.

Exercise And Eating Right Is About Your Health

2009-08-06T21:32:00.000-07:00

There are so many different types of diseases that the risk greatly increases because of being overweight and poor nutrition. It really is quite simple the way that you treat your body is the way your body will treat you.

You continually put in junk, then you raise your risk for high blood pressure, high cholesterol, and diabetes. If you are continually lazy and do not exercise you open the door to be overweight, which puts extra pressure on your organs.

Make a decision before God that you will begin to eat better and to exercise. If for no other reason do it so that you can live longer and more healthy. Take care of yourself physically and you will feel better about your life spiritually, mentally and emotionally.

If you don't take care of yourself, then neither can anyone else. Learn to make small modifications and take small victories at a time, but make the decision to eat right and exercise.

Check out the audio

So Why Do Many Overeat?

2009-07-21T21:24:00.000-07:00

There are so many of you that over eat? When you over eat, it may be for several different reasons. There have been studies that say that for many food becomes as addictive to some the same way someone becomes addicted to alcohol or cigarettes. Research has shown that when we respond to pleasure, it raises the dopamine levels in our brain. Dr. Bob Greene has written a book Total Body Makeover

Some doctors believe that when we over eat we receive pleasure which has a automatic response of raising the dopamine levels in our brain. Once they become addicted they never reach the point of satisfaction. Since that point is never reached, they keep eating. It is important to realize that food can also be a addiction.

If you are over eating because you are trying to fulfil feelings of pleasure, then try to replace over eating with other forms of pleasure such as hanging out with friends, or whatever else brings you pleasure.

If you have started and stopped exercise, then it is up to you to start again. Come to a understanding of why you failed so that you will not repeat them and stay positive and keep going.

Stop Posing!

2009-07-09T22:15:00.000-07:00

When I see people posing to show off their physique, I cringe. When people start to pose, for something other than a show it shows their lack of humility. In the Bible we are taught to be humble through several scriptures. When we pose, we are saying that we are better than someone else.

In Genesis, we are taught that we were created in the likeness and image of God. No where in the Bible does it teach that we are to put ourselves above others. So why are we trying to show off. Stop showing off to other people. If you have made any progress in your exercise program and have been following it diligently then they can already see the difference in you. Trust me, when I say that you are the last person to see the improvements in your physique.

For example, if you notice changes in your arms someone else has noticed them before you. It is very likely that they didn't say anything to you because they were either jealous that it wasn't them, or it simply didn't occur for them to say anything.

Remember this has to be for you, so do it for you and stop posing. If someone offers you a compliment say Thank you and keep it moving. If they continue with the conversation then keep it at that level, just don't show off by posing.

Exercise While Pregnant

2009-07-09T22:05:00.000-07:00

During pregnancy is a time when you will definitely have to modify your exercise program. It can still be done up until a certain point. Exactly when I don't know. Always, always talk to you ob/gyn about your intentions on exercising during pregnancy. I know that there are lots of videos and classes for expectant mothers. A exercise ball can be a great piece of equipment for expecting mothers.

Take all of the necessary precautions and guidelines presented to you by your ob/gyn. If they say that you can still maintain some type of exercise program, then you want to make sure that you take the necessary rest, hydration, and whatever else your doctor says.

I have also heard that women that exercise during pregnancy have easier labor and lose their pregnancy weight much faster than those that do not. Just remember that your first line of communication needs to be with your ob/gyn before you begin or continue to exercise during your pregnancy.

I am saying all of this under the assumption that you are not high risk. If you are high risk, I would reduce all exercise to anything more than walking around doing bicep curls with extremely light weights. That might even be too much. If the ob/gyn means bed rest that is what he means, follow his orders.

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Stop Comparing Yourself To Others

2009-07-09T21:55:00.000-07:00

I think that so many of you have started and then stopped going to the gym or exercising all together is because you constantly compare yourself to others. The Bible teaches that we are wonderfully and marvelously made. That means that we are all unique in ourselves. You really, really do need to stop comparing yourself to other people. God wants you to be the best that you can be. Read Look Great, Feel Great and/or Donna Richardsons Lets Get Real

In reality what it means in terms of exercise and eating right is that what works for one may or may not work for you. Each and every one of us has gone through individual phases in our bodies. Stick to what you can do, there is always room for improvement for all of us. None of us are perfect.

You have to do this for you, not for someone else. They had to do it for themselves so now you must do the same. Strive to be the absolute best that you can be. There is greatness in you. Be like David when he had to face Goliath. David remained strong and fearless even when everything seemed to be against him. When he did, God gave him the victory.

I said that to say this to you. Don't let yourself fail in taking care of yourself, even when everything seems to be against you. When you remain strong and fearless in your stewardship of your body, then you will have the victory.

Exercising At Home

2009-07-09T21:44:00.000-07:00

There are many of you that prefer to exercise at home. There is absolutely nothing wrong with that, as long as you are doing something. I said it before, there is no golden rule that says that you have to go to the gym. It is by preference. You can use a exercise ball or dumbbells

However, there are a few guidelines that you need to follow if exercising at home.
1. Make sure you are in a safe area for exercise. Verify that there is enough room for you to exercise without putting yourself in danger.

2. Verify that you will not be distracted. Set aside a specific time frame. This is not the time to answer the phone, cook dinner, help the children with homework.

3. Still keep a set schedule as if you were going somewhere. Stick to the routine of exercising at the same time if possible. Many fall off when exercising at home, because they fail this step.

4. If possible, dedicate a room to exercise. If you have to constantly move the coffee table, you will be less likely to continue.

5. Consider DVD or a specific program that you enjoy and will get you moving.

You can still get a excellent work out at home, but you just have to follow these basic guidelines in order to see the desired results.

It's More Than Just Calories

2009-07-09T21:34:00.000-07:00

It really cracks me up when I hear people talking about how many calories they consume. It is not to say that you can eat as many calories as you want. I just have to wonder how many of you actually break down your caloric intake to each of the food groups. Make sure that you are getting all of your vitamins and minerals. Read Ask Dr. Weil

We all need calories for energy so we can get through the day. Miss a full day of eating and check your energy level, I promise that it will not be as strong as if you had consumed a reasonable amount of calories through out your day.

You just basically make sure you eat a variety of foods according to the food groups. The actual number of calories depends on how fast you metabolize and digest the foods that you eat. What that number is, I don't have the slighest idea and I won't try to guess. That is for a conversation with your doctor and/or nutritionist.

Remember that even if you consume the right amount of calories for your body to metabolize at its optimal level you also need to be concerned with other nutrients such as fiber, calcium, etc.

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Exercises For The Elderly

2009-07-09T21:21:00.000-07:00

Just because you have reached a certain age doesn't mean that you can't exercise. All it means is that you have to make specific modifications in order to keep your body at its optimal level.

It is critically important that you have a detailed conversation with your doctor prior to beginning any sort of exercise program. Follow doctor's orders. I am not a doctor, but I do know that there are some elderly people that are still full of life, healthy looking, and still extremely mobile. Then there are others that seem the complete opposite. If you are elderly or know someone that is, make the decision that you want to be in the first group that I described.

When you don't use your muscles or take care of yourself, you will slowly lose function. If you are already elderly, you can start very slowly. Even if you sit in a chair and do shoulder raises, roll your neck side to side, calf raises, bicep curls with absolutely no weight it is something. Something is always better than nothing.This is a great resource to help encourage seniorsin exercising.

If you are not yet elderly, then start now so that when you are elderly you can have a life of vitality. Once again, I remind you of my 85 year old cousin that runs marathons. She started when she was much younger and now she is definitely in the first group and so can you.

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Exercise Makes You Younger

2009-07-06T13:45:00.000-07:00

Well here is another reason that you need to exercise. I found this on Yahoo, Dr. Mao Secrets to Longevity. He stated the following statement in a list of ways to increase your life span.

Boost Your "Youth Hormones"
You don't need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing.

I have to say that I agree with this statement. Have you ever noticed that if you spend a day or so being completely lazy with very little movement more than from the fridge, couch, bathroom how hard it is to get moving with your regular routine? I don't know why it is so hard, but it is what it is. So get moving with some form of exercise, because if not it will be that much more difficult to get moving when you want to.

Watch this video on some more tips from Dr. Oz on how to stay young.

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Your Body Is Your Temple

2009-07-03T09:24:00.000-07:00

I just want to take a moment to define what I mean when I say 'Temple.' It simply means your body. In 1 Corinthians 6:20 it says, "For ye are bought with a price, therefore glorify God, and in your spirit, which are God's."

In John 2:21, "But He spake of the temple of his body." Our body is a temple. God has given us our body as our most precious possession of which we are to have supreme stewardship. God wants us to give our best at all times. Treat your body as God would treat your body. Joyce Meyer gives a wonderful, spirit filled intrepretation of what it 'your body is a temple' really means according to God in Look Great

Give your best when it comes to your temple. So don't be confused anymore. Remember your body does not belong to you, it belongs to God. He has final say of whether or not you live or die, but you are responsible for how you become a steward over your body. If you do not take care of body in the natuaral, God can not take care of your body in the spiritual.

Take care of your temple with the utmost in stewardship and always give God your best as a credible witness.

Don't Forget About Calisthenics

2009-07-02T21:14:00.000-07:00

Calisthenics are something that are often times forgotten about by the average person that exercises, especially at the gym. They can prove to be the true tell sign of someone that has endurance.

Often times you will hear of the military, governmental training or the police academy wanting to know how well you can perform based on calisthenics more so than how much weight you can bench press.

Calisthenics, includes exercises that are your own body weight, without the use of machines, bar bells, dumb bells, or cables. Some basic examples are pull ups, dips, push ups, chin ups etc. Do not be the least bit mis lead by the fact that you are using your own weight. I can't tell you how many times I have seen people that can put tons of weight on a bench press and can't do five pull ups.

I don't know the reason behind it, but I can tell you that if your want to build your strength and the endurance of your muscle then include calisthenics into your routine. They work the muscle in a different manner than using weights.

This is not to say that you should do only calisthenics, because I also know people that can do a lot of calisthenics and can't lift even the lightest weight. So just mix it and get the benefits of both weights and calisthenics in your routine.

Put Down the Salt Shaker

2009-06-30T22:27:00.000-07:00

Salt is something that is overly consumed as a nation. It is in our foods in astronomical amounts. It is a perservative that is put in foods during the manufacturing process. Anything that has a expiration date that seems like 'forever'. Take time to learn the truth about food in Jill Fullerton's book Truth About Food

Take the time to read labels. Anything with sodium is also salt. Salt in 40% sodium and 60% chloride. Although some salt is required for our bodies to function, as a nation we eat way too much salt. Salt and sodium greatly increase the risk of high blood pressure.

Daily intake of sodium should not exceed 2400 miligrams which is about 1 teaspoon. We get this already in the foods that we eat. Processed foods are notorious for having large quantities of salt.

We can lower our salt intake and still bring out the flavor by the following these basic guidelines.
1. Use fresh ingredients.
2. Choose low sodium.
3. Stop putting salt in the pot when cooking pasta
4. Use fresh meat.
5. Choose fresh chicken and turkey.
6. Use lower and reduced sodium cheeses.
7. Use no salt canned vegetables and soups.
8. Use hot and cold cereals low in sodium.
9. Choose fresh fruits and vegetables.
10. Use herbs, spices, garlic, onion powder, and other seasonings.

So get rid of your salt shaker, try your food first and re think your usage of salt and sodium in order to reduce your risk for high blood pressure and hypertension.

Remember Starch is Sugar

2009-06-30T22:14:00.000-07:00

I know that many of you love your breads, pastas, potatoes and variety of rices. They are part of the food pyrmiad and I am not going to tell you that you can't have them. What I am going to tell you is to make sure that you consume them in moderation only.

Starches turn into sugar when they are not worked off. That means once they turn into sugar then have the potential to turn into fat that becomes stored on your body.
If you do choose to eat starches it is far better to eat whole wheat, whole grain, or brown varieties. The white version holds minimal if any nutritional value.

When you do consume starch make sure that it is earlier in the day so that you have time to burn some of it off. For example, try lunch or a early dinner. Also be careful of what you put on the starch. We are known to pile on butter, heavy creams and sauces, and other condiments that also add a lot of empty calories.

Stay away from pastas in restaurants, because they are known for adding lots of extra oils, greases, and other fats that you wouldn't use at home. If you do consume pastas in restaurants, they are usually enormous portions that you can divide into two portions. I strongly recommend that you split it in half.

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Get Moving With Walking

2009-06-29T13:22:00.000-07:00

Walking is something that we all do. However, there is a difference between walking for leisure and walking for exercise. I found some pointers on walking for exercise on Dr. Weil's website. Walking is an ideal way to get daily exercise - it strengthens almost every major organ in the body, promotes bone density, and boosts the immune system. But have you considered how to best put one foot in front of the other? Your walking habits can have an impact on how much benefit you get from each outing. Keep the following in mind when walking:

1.Walk with your head erect. If you need to check the ground to avoid obstacles, lower your eyes, not your head.
2.Keep your back straight. Stretch your spine so your shoulders are level and square, and tuck your buttocks in.
3.Bend your arms. Flex your elbows at close to 90-degree angles and let your arms swing at waist level.
4.Take shorter, measured steps, with your feet striking the ground with the heel and pushing off with the toes. Too long a stride can throw you off balance.
Avoid lowering your head, thrusting your trunk forward or letting your arms dangle listlessly at your sides.

So if you don't have any other means of exercise, then you can always keep walking so that you can get some form of exercise.

Eat Your Raspberries

2009-06-29T13:14:00.000-07:00

Well I found another great article on Dr. Weil to encourage you to eat right so I wanted to share it with you. Eat your raspberries they are super good for your health. Check out this great bookGuide To Optimum Health

Raspberries are known as an aggregate fruit, meaning that smaller sections with seeds and fruit create a larger whole, raspberries have significant nutritional value - they:

1. Are a good source of vitamin C and fiber.
2. Provide folate, vitamins B2 and B3, magnesium and other essential nutrients.
3. Contain ellagitannins, natural health-protective compounds that appear to have potent anti-cancer activity.
4. Have considerable antioxidant potential (50% more than strawberries).
5. Place in the top 15 of the American Journal of Clinical Nutrition's best antioxidant sources.
For an added dose of fiber and antioxidants, top your cereal with raspberries, add some to a salad, use them in sauces and baked goods, or enjoy them on their own. Because commercial strains may be heavily sprayed with pesticides, I recommend buying only organic varieties.

I encourage you eat more fruit and vegetables on a daily basis. On average we do not get enough in our every day diets. So be creative.

Be A Healthy Weight For Your Health

2009-06-26T19:14:00.000-07:00

Obesity is a major health concern for a large percentage of Americans. Many use food as a result of a much deeper symptom and is often used as a replacement for lonliness, acceptance, validation, or just plain boredom.

It is important to realize that even if you don't have any other risk factors, obesity greatly increases your risk for heart disease and stroke. You can greatly reduce these risks by losing as little as 10 or 20 pounds. It has been found that carrying extra weight around your mid section is the most dangerous.

Avoid the yo-yo dieting that is advertised in the mass media. Just as it took time to gain it, it will take time to lose it. Remember doctors say that you should only lose one to one and a half pounds per week.

Therefore, when it comes to obesity take time to determine the real issue that food is replacing. Until you determine the real root of the problem, food will always be a source of cover up. Regardless of how you feel about your body image, maintaining a healthy weight is about your internal health not your appearance.

Analyze Your Recipes

2009-06-26T18:23:00.000-07:00

It is incredibily important to analyze your receipes in order to promote good healthy eating habits. There are a few basic rules to follow when preparing your meals on a daily basis. Dr. Phil has a great cookbook that provides healthier alternatives in The ultimate Weight Solution Cookbook
1. Eat a variety of nutritious foods from all of the food groups.

2. Eat lots of fruits and vegetables.

3. Choose foods that are high in fiber, whole grain, and antioxidants.

4. Eat fish that contains omega 3 fatty acids twice a week.

5. Limit foods that are high in calories, but low in nutrients.

6. Choose products that are low-fat dairy products.

7. Cut back on beverages and foods with added and excess sugars.

8. Choose and prepare foods with little or no salt.

You can visit American Heart Association

You Are Stronger Than You Think

2009-06-26T13:48:00.000-07:00

You are so much stronger than you think you are, so give yourself credit. Do not sell yourself short. It may be an extra set, five pounds, or a couple of extra minutes. Whatever it is, you have to constantly push yourself.

You know what your limit is, so go for it. This does not mean that you have to go for it each and every time that you work out. Of course, there will be some days when you have a better workout than others. However, those last extra that you sometimes force yourself to do will mean more than all of the sets and/or minutes from when you just started.

When you do this, you will not plateau as fast if at all. Do not do anything that will hurt yourself, but just sticking to the same thing over time is not a good idea.

Many people that are experienced in exercise do what is known as "burn out sets." That is that they go to the point of failure. It must be done with care and in moderation, but they are done quite often.

Don't be afraid to go the extra mile in your workout.

Obesity Is Killing You

2009-06-25T22:17:00.000-07:00

Before anyone gets offended, let me start of saying that this has absolutely nothing to do with a stereotype or putting anyone down. This has absolutely nothing to do with your appearance, it is about your health. Dr. Phil wrote a wonderful book about losing weight safely The Ultimate Weight Solution

We are a nation that has a large percentage of people in all races that are what is considered to be obese. When you are obese you are opening the door to so many risk factors that are causing you to accelerate your death. I know that is not a pretty picture, but as I said before I will always tell you the truth.

For example, obesity greatly raises the risk of developing heart diesease, high cholesterol, diabetes, high blood pressure, less energy, slower metabalism, and your organs have to work harder.

Stop falling for products that make false promises through fads, diets, pills, and 5 minute exercise programs that don't work. Find a good doctor, personal trainer, nutritionist, and friend that will help you through your journey to losing weight.

Do it for God, yourself and those that love you. We know that just because someone is overweight does not mean they over eat. It can be a disease, thyroid, medication or other reasons. However, for those that are obese just because they overeat and don't exercise, they need to do something and do something immediately.

Stroke Prevention

2009-06-25T22:01:00.000-07:00

We all know that strokes devastate many people and prevention is key. The risk factors of stroke include high cholesterol, high blood pressure, physical inactivity and being over weight.Check out this blood pressure monitor so that you can keep track of your blood pressure at home.

We all know that high cholesterol and blood pressure have a lot to do with family history and how much we exercise. However, it also has a lot to do with our food intake. Often times before our doctor will prescribe medication they will inquire on our eating and exercise habits.

It is up to you to go to the doctor on a regular basis to properly screen and test for these risk factors. You must be proactive and know your levels. Not paying attention to them can put you at high risk for diseases such as stroke.

This is the core reason, that I continue to write these articles. I am flat out tired of people not being healthy and neglecting to take care of themselves. Take notice of changes in your temple and report them to your doctor.

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Eat Lots of Blueberries

2009-06-24T21:41:00.000-07:00

Another great resource for you is Dr. Weil. I am sure many of you have heard of him. He provides many lots of informative and beneficial facts about health and nutrition. I found this information on his site about eating blueberries. He listsed the following reasons to make blueberries part of your diet.
1.Provide antioxidants. Anthocyanins, the pigments that make blueberries blue, are potent antioxidants: A half cup of blueberries provides the antioxidant power of five servings of peas, carrots, apples, squash or broccoli.
2.Are a healthy, low glycemic-index carbohydrate, an especially good choice for diabetics.
3.Are a source of vitamin C, important for a healthy immune system.
4.Help meet your need for daily fiber - two grams per one-half cup serving.
5.Have shown promise in addressing the effects of aging: animal studies have demonstrated improved motor skills and a reversal of age-related short-term memory loss associated with consuming blueberries.
6.May have other health benefits ranging from preventing cancer and defending against urinary tract infections to protecting the brain from stroke damage and reducing heart disease risks.

So if you don't eat blueberries, all I can say is that you need to start immediately. They are one of the healthiest foods that you can consume in your diet.

Check out these resources at Tune Up Your Temple Resources

For more information visit me at Tune Up Your Temple

The Dangers of Hydroxycut

2009-06-24T21:31:00.000-07:00

I have tried to warn you against taking supplements that you do not know anything about. This is a article that I found on Yahoo.

Philadelphia, PA: If there is one thing that users of Hydroxycut supplements are learning, it is that "natural" does not necessarily equal "safe." This much was made clear after a recall of Hydroxycut diet supplements, announced after the supplements were linked to a risk of liver damage.

Consumers might think that a product that has all natural ingredients is inherently safe, but that is just not always true. According to an article in the Philadelphia Inquirer, there are a few ingredients found in Hydroxycut that could potentially be toxic. The first of these is hydroxycitric acid (HCA), the ingredient from which Hydroxycut gets its name. Back in the 1970s, a drug-maker tried to use HCA as a weight-loss drug but quit before the drug even got to human testing.

Two other ingredients, chromium and Camellia sinesis (a tea plant) have both been suggested by medical literature as potential causes of liver toxicity. So, there are at least 3 "natural" ingredients in Hydroxycut that are linked to liver problems. The same problems that have been linked to the use of Hydroxycut. Some patients required hospitalization and most recovered or at least improved after stopping the supplement.

Some patients who were diagnosed with liver disease had no idea their health was at risk, despite having taken Hydroxycut for years. The reason many patients have not linked their health problems to Hydroxycut could be that they thought the product was safe because it is natural. "The ER doctors were not able to find a cause [for my liver damage]," writes Lee G. from Philadelphia. "I did not tell them I was on Hydroxycut because I thought it was natural [and] didn't find the need to."

Lawsuits have been filed against Iovate Health Sciences, maker of Hydroxycut products, alleging the company knew that the products were unsafe but continued to market them. Furthermore, they allege the company misrepresented the safety of the products and used false and misleading advertisements in marketing the products. The bottom line is that natural is not the same thing as safe, no matter what the marketing for a supplement might tell you. If you have taken Hydroxycut, even for only a few weeks, and you are or were inexplicably ill, it is a good idea to seek medical attention to determine if you have liver damage.

Warming Up and Cooling Down

2009-06-24T13:12:00.000-07:00

Especially if you are just starting a exercise program you should take the time to warm up and cool down. A simple warm up or cool down may include the following.

1.)Walking or briskly or jogging for a few minutes before or after.
2.)Lifting lighter than normal weights for a few sets.
3.)Stretching
4.)Easier or modified exercises

As you become more advanced your warm up and cool down periods will vary. There are some that just jump right into their workout. Although a lot of people do this, it is up to you to determine what is best for you. I know that for me personally, I sometimes warm up by lifting lighter than normal weights. When I do warm up first, I find that my actual workout is much more productive and I seem to get more out of it.

The cool down period, is so that your muscles have a chance to retract and relax. I know that a lot of people say stretching after a workout reduces the pain afterwards. This is something that you have to decide what is best for you. Try different variations of warm ups and cool downs that give you the best results.

How Do You Know When You Are Doing Enough

2009-06-24T13:00:00.000-07:00

Knowing when you have done enough during a work out is something that is different for each individual but also different for each work out. Here are some basic guidelines that you will have to determine each time. Then you will have to make the necessary adjustments sometimes in the middle of a session.

1.) Check your form. This the main way that I tell if I need to change my workout. If you normally have good form and you find that you are breaking form during a exercise.

2.) Your breathing is labored and you can't catch your breathe. This is hard to determine, because as you come more advanced you will want to push yourself harder. However, if you are just starting and not accostumed to working out, make sure you can at least talk. This does not mean a afternoon conversation yapping away non stop on the phone, but talk.

3.) You can't quench your thirst. When you sweat, you lose hydration and become thirsty. After a couple of sips you should be fine. If not, take time to re hydrate yourself before you contine.

4.) Your arms or legs are literally shaking. This is a good feeling for some that are experienced, but if not then consider slowing down or decreasing weight.

When and if you experience these symptoms, you should consider slowing down or stopping for the day and continuing later. Be patient, it takes time.

Do What Is Best For You

2009-06-23T14:10:00.000-07:00

Don't get caught up with how someone else seems to be doing as far as losing weight is concerned. Each one of us is completely different according to our genetic makeup. Even twins have certain differences that we may or may see with our eyes. Just because one person seems to do something and have great success does not by any stretch of the imagination mean that the same will work for you.

We were all created to be the best that we could be. Jesus is our standard and others do not have the right to judge us. Only God can judge, therefore we don't even have the right to judge ourselves. You have to take time to determine what works best for you.

Ask these five questions to yourself whenever you receive new information.
1.)What is this information trying to say?
2.)Is this information for me or someone else?
3.)Is this information pratical and realistic?
4.)Is this safe?
5.)Am I physically capable?
Consider your answers carefully before you make any drastic changes to your exercise or food intake and you have a much better reason that "just because." Do not, I said DO NOT do something "just because" without first checking out the "WHAT" first.

Keep Going When It Gets Tough

2009-06-23T13:57:00.001-07:00

Just as with everything else there will be plenty of days when you simply don't feel like exercising when you are supposed to or not really care what goes in your mouth. We all have those days so don't think that you are alone.

Here are some things to remember when you have those days.
1.) Remember that God is not the author of failure. Deuteronomy 31:6 says, "Be strong and of a good courage, fear not, nor be afraid of them: for the LORD thy God, he it is that doth go with thee; he will not fail thee, nor forsake thee."

2.) Change your routine up. It may be that you are starting to plateau or get bored. Keep it exciting and unpredictible and you will be more energized.

3.) Involve others in your quest. Other people that are motivated to do this will also motivate you.

4.) Make a covenant before the trinity. The trinity has made several covenants with you and has never left or forsaken you. Now it is your turn to do the same for the trinity.

Times will get hard, that is to be expected. What really matters is how you react and the seed that you sow. Stay stedfast, unmoveable, and unshakeable for your health.

Can I Spot Train?

2009-06-22T13:06:00.000-07:00

Often times I hear people that just want to what I call spot train. That is simply train one spot or one body part. This is the I don't care about my legs, I just want nice arms person.

This is a tricky topic for a couple of reasons the answer is yes and no. The answer is yes if you are well experienced and already have a certain amount of muscle that you are building and are not really concerned with actually losing weight or trying to gain weight in the form of muscle. You possibly add a little extra time or do what is known as doubles. That is two workouts a day. Don't freak out many people do this that are serious about exercise. However, it needs to be done with care and a schedule or journal still needs to be maintained to give proper rest.

However, if you are trying to lose weight and add some muscle then the answer is no. When you are doing cardio, your body knows the language of raise your heart rate and your metabolism. People often store fat in different places in their body and will lose in a certain place in their body first. However, you have no control over this process. Only God has the power to decide when and where your body will react according to the exercise and food that you eat.

So you have to decide where you fit between these two scenarios and determine whether or not it is possible for you to spot train.

Tailoring Your Diet

2009-06-20T22:00:00.001-07:00

If you have been diagnosed with a particular disease or at high risk for a specific disease then take the time to have a sit down with your doctor. You can also really consider sitting down with a nutritionist for a more detailed idea of what you should or should not be eating.

Certain diseases require that you add or eliminate certain foods or ingredients from your diet. If your doctor or nutritionist tells you that you can not have something, then forget everything that I told you about moderation and listen to them. They know best! For example, I know someone that has some sort of disease that prevents her from eating vegetables. If that isn't a shocker, I don't know what is!

When you have this conversation take a food journal that you have kept for a while so that they are educated on what you actually consume on a normal basis. This is their profession, let them lead you. You should also take a notebook with questions and a pen to write answers. You often have limited time with them so use it wisely.

Put your flesh under subjection and do what you are instructed to do for your health.

Exercising In Extreme Hot Temperatures

2009-06-20T21:42:00.000-07:00

I wasn't even thinking about writing this article, but I live in Las Vegas where it gets well above the 100 degree mark in the dead of summer. This goes to all of you that exercise outdoors. During the summer months when there are heat advisories in the weather, I encourage you to come indoors to exercise.

There are some basic warning signs that you need to be aware of, if you are outdoors.
1. Heat exhaustion and heat stroke are very serious matters and need to be taken seriously. If you begin to feel light headed, nauseated, or de hydrated. Stop, sit down and put your head down between your knees.

2. Keep fluids inside of you. Drink more water than if you were inside, but still be careful of drinking too much too fast. You can still get that monsterous side ache.

3. Slow down your pace. Do not exert yourself as much as normal. If you try to do your same workout as normal, you run the risk of causing harm to yourself.

4. Wear clothing that allows your skin to breathe. Most workout attire already does this, but if you are not wearing traditional workout attire make sure your sweat can excape.

5. If symptoms persist, go inside immediately to cool off and for your heart rate to come back to normal. If necessary, seek medical attention from a doctor or health care professional.

So if you insist on exercising outside when there are extreme hot temperatures, be very careful and take these five precautions into account.

How We Become Toxic To Our Bodies

2009-06-17T14:49:00.000-07:00

As a nation we are becoming more and more toxic and less healthy.
Dr. Oz wrote a extremely informative book on how food reacts with our body in You On A Diet:The Owners Manual
1. Constipation. The colon is your body's sewage system. If your sewage system backs up, toxins become trapped in your colon. Chronic constipation means these toxins are fermenting and decaying in the colon, often being re-absorbed into the bloodstream, which in turn, pollutes all of our tissues and cells.

2. Poor Diet. Poor diet includes dead, cooked, devitalized, clogging, low fiber foods, fried foods, junk foods, over-processed foods, etc. As a modern society, we have drifted further and further a way from eating raw, organic "good for you" fruits, vegetables and whole grains high in natural fiber, nutrients, and enzymes.You are what you eat! Eat healthy!!!

3. Over-Consumption. Overeating puts a tremendous amount of stress on our digestive system. Most people eat too much food, too fast. A meal should be eaten slowly and food chewed thoroughly. Saliva mixed with food in the mouth plays a huge role in foods being digested properly. When we over-eat, the digestive system cannot always meet the demands placed upon it. Vital nutrients are NOT absorbed. Try to eat smaller meals, with "healthy" snacks in-between meals. If you only eat when you're "starving," you will constantly over-eat and wonder why you feel so heavy, bloated and tired afterwards. Eat light and stay healthy!

4. Lack of Water. Water makes up 65 to 75% of the human body. It is second only to oxygen in order of importance to sustain life. Water cleanses the inside of the body as well as the outside. It is instrumental in flushing out wastes and toxins. When our bodies do not receive enough water, toxins tend to stagnate, hindering all digestive and eliminative processes. Drinking 8 to 10 glasses of water per day is imperative to good health. By the way, sodas DO NOT COUNT as water intake! Sodas of any kind (Coke, Diet Coke, Sprite, etc.) contain high levels of sodium, sweeteners, caffeine, and very bad-for-you chemicals. Over time, sodas can be a big contributor to ill health. Try and limit your soda intake and drink as much water as possible.

5. Stress. Stress effects every cell and tissue in the human body. Stress breaks down the immune system as well as all of the major organs. Stress is TOXIC to our bodies! It robs the body of important vitamins and minerals, and over time, can cause severe acid build-up. The worst thing a person can do is to eat a meal while experiencing extreme stress. This usually causes indigestion, and nutrients will not be absorbed. Regulate and control the amount of stress in your life, and you will be a healthier and happier person.

6. Lack of Exercise. Exercise strengthens our entire bodies. It stimulates the circulatory and lymphatic system, building muscles, nerves, blood, glands, lungs, heart, brain, mind and mood. Blood is pumped throughout our bodies by the heart, but lymphatic fluid depends solely on exercise to be circulated throughout our lymphatic system. The lymphatic system is the human body's sewage system... it is responsible for the removal of cellular and toxic waste. Here is a remarkable fact... there is 3 times more lymphatic fluid in the human body than blood! Physical exercise and movement is the lymphatic system's only "pump,” so to speak. If we don't exercise, our lymphatic system becomes sluggish and toxic, effecting our overall health. Lack of exercise lowers metabolic efficiency, and without circulatory and lymphatic stimulation, the body's natural cleansing systems are weakened. Exercise is extremely important.

7. Eating Late at Night. The human body uses sleep to repair, rebuild and restore itself. In essence, our bodies use the sleeping hours to cleanse and detoxify, and to build strength and immunity. When we eat late at night and go to sleep with a full stomach, the body IS NOT at rest. Even though our mental processes are quiet, our physical body is actually quite busy digesting and processing a large amount of food. This inhibits the vital cleansing, building and restorative processes that normally occur while we sleep. We've all had the experience of going to sleep with a full stomach, and waking the next morning feeling tired, exhausted and disoriented, despite 8 hours of sleep. This is because your body, in actuality, did NOT get 8 hours of sleep... more like 3 hours of sleep, after working hard most of the night to digest and process the big meal you ate before bed. Do not eat late at night! Eat an early dinner, and eat light in the evenings.

These are just a few of the ways that we add toxics to our body. Pay careful attention to how you treat your body, how you treat it now will be reflected when your are in your golden years.

The Health Benefits of Flaxseeds

2009-06-17T14:35:00.000-07:00

Flaxseeds and Flaxseed oil have tremendous health benefits.Flaxseed and flaxseed oil are rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be beneficial for heart disease. ALA belongs to a group of substances called omega-3 fatty acids.

Good health requires both Omega 3 and Omega 6 fatty acids in the diet. The average american diet gets way too much Omega 6 and not enough Omega 3. Flaxseed oil is a good source of Omega 3. You should consume every day small portions of flaxseed or flaxseed oil. However if flaxseed oil is used in the diet for long time, without other oils, it may cause Omega 6 LA deficiency symptoms. So the best bet is to blend flaxseed oil with other oils that contain more Omega 6, such as sesame oil, sunflower oil, evening primrose oil.

Flaxseed oil is good for the heart because it is the richest source of alpha-linolenic acid. Flaxseed itself (ground or whole) also contains lignans, which may have antioxidant actions and may help protect against certain cancers, though not everyone agrees on this issue.

Lower cholesterol, protect against heart disease and control high blood pressure. Several studies indicate that flaxseed oil, as well as ground flaxseeds, can lower cholesterol. Flaxseed oil may also have a protective effect against angina (chest pain) and high blood pressure. In addition, a 5-year study done recently at Boston's Simmons College found that flaxseed oil may be useful in preventing a 2nd heart attack.

Control constipation, hemorrhoids, diverticular disorders. Because they are high in soluble fiber, ground flaxseeds can help ease the passage of stools and thus relieve constipation, hemorrhoids and diverticular disease.

Reduce cancer risk. The lignans in flaxseed appear to play a role in protecting against breast, colon, prostate, and perhaps skin cancer. In one study(1), prostate cancer patients who added about 3 heaping tablespoons of ground flaxseed daily to their diet, had more slowly-dividing tumor cells and a greater rate of tumor cell death than men who did not follow such a diet, after about 5 weeks. Prostate cancer is the most common cancer among American men, excluding skin cancers.

Dr. Johanna Budwig is known and highly respected around the world, as Germany's premier biochemist. Over the years she has published a number of books including "Flax Oil as a True Aid Against Arthritis, Heart Infarction, Cancer, and other Diseases".

In the mid 1950's, Dr. Budwig began her extensive research on the benefits of flaxseed because of its rich essential fatty acid content known as "linoleic and linolenic". Dr. Budwig assisted many seriously ill, helping them to regain their health through a simple regimen of flaxseed oil blended with cottage cheese.

Dr. Budwig supplemented her patients' diets with 2 tablespoons of flaxseed oil combined with 1/4 cup of cottage cheese. Dr. Budwig found that a yellowish green substance in their blood was replaced with a healthy red pigment, hemoglobin. She also found that the tumors receded and disappeared, anemia was alleviated, and vital energy was regained.

Here is Dr. Johanna Budwig's Blend:

Put in your blender:
1 cup organic cottage cheese
2-5 Tbsp. of flaxseed oil
1-3 Tbsp. of freshly ground up flaxseed (electric coffee grinder ($15) works fine)
enough water to make it soft
a little Cayenne pepper (red hot chilly pepper)

Flaxseed oil is made more effective when 2 tablespoons of the oil are added to 1/4 cup of cottage cheese. The essential fats bind to the proteins in the cottage cheese making them more easily absorbed by your body.

Ground flaxseed or flaxseed oil?

Liquid flaxseed oil is the easiest form to use, although it must be kept refrigerated. It is available either in liquid form, or in capsules.

If you prefer to use ground flaxseeds, just add 1 or 2 tablespoons of to an 8-ounce glass of water and mix. Flaxseeds have a pleasant, nutty flavor and taste good sprinkled on salads, cooked vegetables, or cereals.

I recommend you grind the seeds (or buy ground flaxseed) because whole seeds simply pass through the body. Grinding the seeds just before using them best preserves flavor and nutrition, but pre-ground seeds are more convenient. Keep them refrigerated. There are no nutritional differences between brown and yellow seeds.

For best absorption, take flaxseed oil with food. It is easily mixed into juices and other drinks, and its nutty, buttery flavor complements cottage cheese, yogurt and many other foods. You can also use it instead of olive oil in a salad dressing. Don't cook with it, however, as this will deplete the oil's nutrient content.

Buy flaxseed oil in an opaque plastic bottle. This will prevent light from spoiling it. Also check the expiration date on the label, as the oil spoils quickly. Keep it refrigerated for freshness. Should the oil develop a powerful odor, discard it.

<a href="http://www.linkedtube.com/jGHVJRS34IQaeb8a14e13e195bbf72ed4c2a8071689.htm">LinkedTube</a>

Eat Your Garlic-Brush Your Teeth Later

2009-06-17T14:06:00.000-07:00

A close friend sent me an email about the benefits of garlic. I thought it would be beneficial to pass on to you. There has been more written about the wonderful benefits of garlic than any other food source known. Its history dates back 3,500 years: Hippocrates, the father of medicine, was the first to write that garlic was an excellent medicine for eliminating tumors.

Recent studies on garlic have shown it to be:

1. Antibacterial—a wide spectrum antibiotic that doesn't kill the good bacteria.

2. Hypoglycemic—lowers sugar levels in the blood

3. Hypolipidemic—lowers harmful fat levels in the blood

4.Antiatherosclerotic—eliminates clogging of the arteries and plaque buildup, lowering cholesterol and triglyceride levels

Garlic comes to us in many forms, yet most of them found in health food stores contain mostly vegetable oil, very little garlic, and has been overprocessed. It seems the best brand name garlic supplements on the market are Kyolic, which is pesticide free, aged for almost 20 months and available either freeze dried or liquid capsules.

I was under the impression that fresh garlic would be the best form, however, John Mastel, from Mastel's Health Foods, handed me some literature on studies comparing the effects of garlic on immune system response and showed that aged garlic actually increased T-cell response at a slightly higher rate than fresh…

…Penn State researchers have discovered that the anti-tumor activity of garlic can be destroyed by one minute of microwaving to forty-five minutes of oven roasting. Cooking kills garlic's anti-tumor properties. However, the good news is it doesn't have to. For one thing, if you have cancer, avoid using your microwave entirely except to heat water. Next, chop up your garlic and let it set for 10 minutes before adding it to anything about to be cooked. This enables naturally present enzymes in the garlic to start a chemical reaction producing the compounds that fight tumors. Even better still, chop it up, let it sit, and add it only before serving.

There are cases on record where cancer was beaten with a good detoxication program and garlic alone. It's not just for Italian's any more. So eat you garlic and you can worry about brushing your teeth later.

The Holidays

2009-06-12T12:33:00.000-07:00

Personally, I never understood why people seem to think that they can forget everything they know about exercise and eating right out the window during the holidays. While it is true that you don't have to deprive yourself and that you can eat the goodies, it must still be done in moderation.

Although, I encourage you to start exercising and eating right, I recommend doing so at another time besides the holidays. It is not to say that you won't be successful, it is just to say that you will be faced with a elevated degree of temptation and schedules often get crazy. Both of which will make it more difficult to begin and maintain this lifestyle change.

Also if you have not been completely transformed from the world, the chances of you getting caught up in the worldly "New Years Resolution" pitfall is increased. Take time to make a covenant with the trinity to be be a good steward over your body that is in God's time.

Have fun and celebrate during the holidays, but do it in a way that you don't just throw everything out that you have worked so hard to obtain.

Recovering From A Injury

2009-06-12T12:21:00.000-07:00

Often times we cause injury to ourselves that have an adverse effect on our bodies and can disrupt our exercise routine. If you injure yourself first and foremost go to the doctor to make sure there is nothing broken and follow doctor orders.

They will probably tell you to put the body part on R.I.C.E

Rest-Don't stop, but limit use of the body part.

Ice-Ice, ususally in 10-15 for a few hour intervals.

Compression-usually hot or cold depending on the injury. Your doctor will tell you more specific instructions.

Elevation-Keep the body part elevated, if possible keep above your heart. For example, if you hurt your leg you may have to lay down with pillows under your knees.

This is not by any stretch of the imagination a substitute for a visit to the doctor office, but they are very likely to prescribe some variation of RICE along with some pain medication.

Follow doctor's orders and then when you do return, do so slowly at a modified routine until you can build back up to where you were before you were injured.

Eating Out vs Eating In

2009-06-10T12:46:00.000-07:00

I get so tired of people saying that it is so hard to eat in at home. Here are a few reasons why I beg to differ with that statement.

1: Eating in is cheaper.

Fast food is expensive. You can make the same thing at home for a fraction of the cost and make more of it for a family.

2. Eating in is healthier.

Fast food and restaurants are notorious for adding extra sugars, oils, and other fattening ingredients and you don't know what is added. At home you have more control of how something is prepared.

3. Eating in is more convenient.

There are a million recipes that you can prepare the day beforehand, you can utilize your freezer by making a lot one day and then freezing the rest.

4. Eating in is boring.

You can cook a wonderful meal with your family, have friends over, or just experiment with different types of food.

Yes it is alright to eat out on occasion, but it should not be the norm. Get the whole family involved and spend quality time together as a family. It is by far much healthier. As a nation, we need to be extremely careful about eating at fast food restaurants and teaching our children that it is the norm. Watch this video and learn why traditional fast food restaurants are making us more obese.

<a href="http://www.linkedtube.com/8IKQbqkzMzI381ad9fd538cd5f93a6c3425114939c0.htm">LinkedTube</a>

Making the Time

2009-06-10T12:33:00.000-07:00

For all of you that are refusing to make the time for exercising let me just tell you this simple fact. When you make time for exercise you will have more energy and stanima to get through the rest of your day. In short that means that you will be more productive in other areas of your life, because you won't be as tired and stressed out from the events of your day.

Each day is just twenty four hours long. There is absolutely nothing we can do to add extra time so we must make the most of the time that we do have during our day. This is another reason why experts suggest exercising in the morning, because then you have more to give during the day. When you exercise at night, you do not have this luxuary to the full extent.

It is critical that you make time for yourself. Yes, while it is true that we are here to serve others, we are also to be good stewards over our own selves. If you don't take care of yourself, then you will not be able to take care of others that need you. Also keep in mind, that others who love you, want the best for you and for you take care of yourself.

Make the time for exercise and you will have more time. Your twenty four hours will seem that much longer because you won't have to drag through your day. So make the time.

10 Rules Unfit People Follow

2009-06-08T21:03:00.000-07:00

Here are some basic rules that unfit people follow. There are many other rules that I am missing, but here are some of the big ones that is keeping us unfit.

1.) I eat whatever I want. These people do not pay any attention to what they eat. If they want it, then they eat it with absolutely no regard to its nutritional value. They do not believe in moderation.

2.) I do not exercise. These people believe that exercise is meant for someone else. They do not believe in it and will not do it under any circumstances. They feel that exercise is a waste of time.

3.) I can rely on my genetics to keep me in shape. Genetics only plays into effect for a limited time. Even a person with good genetics needs to exercise. Genetics will only carry you so far in terms of your body and the health of your organs.

4.)I can eat at any time. You should really stop eating about 2 to 2 1/2 hours before bed. Your metabolism slows when you sleep and unburned calories will turn into fat.

5.) They follow every fad diet. Fad diets are just that a fad. They come and they go, because they either don't work at all or if they do they are very limited. Most fad diets are very generic in what you can and can not consume. This poses a conflict, because every person is different and no two people can follow the same diet and get the same result.

6.) They lose weight too fast. These people do everything that they can to lose as much weight as they can as fast as they can. Then in return they gain back more than before they started. This is the yo-yo dieter.

7.) They take diet pills from infomercials. These don't work, they are quite dangerous and addictive. Unless you are severely obese and under a physians care you should not be taking any pills from informercials or over the counter.

8.) They compare themselves to others. God made you to be who you are. Psalms 139:14 says, "I will praise thee, for I am fearfully and wonderfully made." We are each unique and to want to be someone else is to say that God made a mistake.

9.) They eat one big meal a day. These people eat little to no breakfast, skip lunch, have a small snack and then a enornous dinner. You should eat several small meals through the day and eat breakfast, snack, lunch, snack, moderate dinner.

10.) They eat fast food all of the time. Fast food generally has a bunch of unnecessary and empty calories, high sodium, high cholesterol, and sugar. Eating at home is healthier and cheaper.

It Has To Be For You

2009-06-08T13:18:00.000-07:00

Exercising and eating right has to be decision that you have to make for yourself. It is something that needs to be a lifestyle change. As much as you love your spouse, children, and family if you attempt to do it for them you will eventually fail. Donna Richardson makes sure that you take care of yourself for you in Exercise Your WeightTo A Healthy Body

You may be successful in the beginning, but if it is not in your heart to make these changes then you will only succeed for a limited time. Before you begin, take it before God. Only God knows your heart and can give you strength. Matthew 7:7 says, " ASk, and it will be given to you, seek, and you will find, knock, and it will be opened to you."

Do not allow the negativity of other people influence you into not doing what is best for your health. Only God can judge you. There will be times when you will fall off, do not get discouraged. We are not perfect, just get back on course and start again. Be sure that you learn from your mistakes. Learning has not taken place until there has been a modification in behavoir.

Do this from the inside out from your heart and you will succeed. The trinity knows your heart and will give you the best if you give the trinity your best.

Eating Healthy Does Taste Good

2009-06-04T19:47:00.000-07:00

I always hear people say that they don't eat healthy because it doesn't taste good. I can tell you that this is just another excuse that people use. There are so many seasonings, herbs, spices etc that you can use to add flavor to your meals.

I have had so many meals that are completely healthy for you. Research various receipes that allow you to make subsitutions as a healthier alternative. Don't automatically assume that you have to use unhealthy ingredients to make your foods taste good.

Most things that you would normally fry can also be baked or grilled. Try it, it may take some practice but I promise you they will taste good. Somethings I think we fry for no other reason than that is how it was done by previous generations.

You will be surprised to how fast your taste buds will adjust and then you won't tell the difference. Here are a couple of suggestions.
1. Bake, grill, or poach
2. Use seasonings, herbs, spices
3. Steam veggies
4. Use honey rather than refined sugar.
5. Subsitute white grains for whole wheat grains

Just make small substitutes at a time and you will get to a point when you don't even miss the unhealthy alternative. Watch the following video so that you can teach your children that healthy eating can taste good.

<a href="http://www.linkedtube.com/gYTdk1Sj_dg210fe75c99ddaa528362a5adb4993c01.htm">LinkedTube</a>

Eating Healthy Is About Moderation

2009-06-04T19:33:00.000-07:00

I hear so many people saying the number one reason they don't eat healthy is because it doesn't taste good or they don't want to give up everything that they love. All I have to say is, that is nothing more than another excuse.

There is nothing that says that you can't have your favorite foods that are not healthy for you ever again. If you have a piece of desert or something fried every once in a while, it isn't going to have any affect on you. The problem comes when it is the norm and you eat more unhealthy food than you do healthy food.

It never fails, we always want to do or crave what we are told that we can't have or do. For example, if someone says don't look, the first thing we want to do is to look. This is true even if we had zero desire to look prior to them saying something.

That is why it is so important to replace most of the unhealthy food, you will never hear me say replace it all. Not only is it completely unrealistic, it is deprevation. Although I will never tell you to replace it, I will tell you to have it only in small moderations. Believe it or not you will gradually lose your cravings and understand that you are not missing anything when you don't have it.

So go ahead and treat yourself, just don't let it be the norm. It doesn't even have to be a treat, eat it and enjoy it.

Arm Exercises

2009-06-02T13:14:00.001-07:00

Arms are also very important in the fact that you use them for so much that you do in your daily life. Once again there are several different exercises that you can use to work the different muscles in your arms. Here are some weights that you can use for your arm exercises dumbbells or you can use the rubber version

Your arm is made up of your tricep, bicep, and forearm. You must work all areas of your arm to remain balanced although the tricep seems to take the mosst work from my personal experience.

Triceps
1.)French press.
-Sit in a chair bench.
-Flat palm one dumbbell with both hands.
-Keep your elbows as close to your ears as possible.
-Drop the weight behind your head down as far as you can.
-Press the weight up towards the ceiling, squeezing at the top.

2.Close in grip.
-Lay down on a flat bench press machine.
-Extend your thumbs so that they are touching each other. Grip the bar.
-Bring down the bar, pointing your elbows out.
-Push up the bar.

3.)Tricep push down. This is a cable exercise.
-Determine the bar. Either the "w" or the "v"
-Stand with your feet together about 6 inches from where the bar falls.
-Grab the bar and extend down to your thighs.
-Be sure to squeeze every time you go down.
-Go back up.

Biceps
1.)Curls. Can be done with bar, dumbbells, barbells, cable, and machine.
There are a million different curls that you can perform, so ask questions.
- Stand or sit depending on what you are using.
- Curl up, keeping your elbows close to your body.
-Release.

Your elbow position will vary, so it is critical to pay close attention to form.
When I say there are a million different curls that is what I mean so try several out to determine what works for you.

Forearms.
1. Forearm curl.
-Lean over a bench so your forearms are half way on the bench.
-Hold dumbbell or bar in your fingertips and curl up.
-Squeeze every time you come up.

You can also do these by standing up with dumbbells at your sides.

Experiment with the different arm exercises to determine what works best for you.

Back Exercises

2009-06-02T12:55:00.000-07:00

Your back is also very important to work out. There are a million different exercises that will work the back. In order to get a full back workout, you must do several different variations and modifications of exercises. There are back exercises for free weights, barbells, dumbbells, and cables. It is up to you to become educated and familiar with the many different exercises and then you can switch up your back routine on a regular basis. You can also use dumbbells or you can use the rubber version

1.) Lateral pull. This is either on a machine or cable.
-First sit down and make sure the pad in snuggly against your thighs when you place your feet flat on the ground.
-Stand up and grab the bar or handles. There are a lot of different bars to choose from.
-As you pull the bar down, lean back slightly and push out your chest squeezing your back together.
-Release allowing the bar to stretch at the top of the exercise. Do not allow the weight to pull you from under the pad.
-Remember these may be a horizontal or vertical pull depending on the machine.

2.)Chainsaws. These are also quite common.
-Lean over the weight stack or on a bench. Support yourself with one hand.
-In the opposite hand, hold the weight at a slight angle and then pull back until your hand is by your armpit. Release

3.) T-bar pull. These are done with free weights.
-Place your feet on the platform and grab the handles.
-Pull back so your hands are by your armpits, release.

Your back requires a lot of work and will balance out your frame. When your back is strong, you are strong. It also improves your posture. As many of you know, when your back is weak, you have other problems. Strengthening your back is essential to your improvement in your overall health.

Calf Exercises

2009-05-29T13:20:00.000-07:00

Your calves are also very important to keep you balanced. Some say that they are also a hard muscle to develop, but it can be done. Here are some suggestions.

1.Seated calf raise. Sit on the machine with the pad on your thighs and the balls of your feet on the foot rest. Release the handle and drop your heels to the floor, then raise to your tip toes. Repeat.

2. Standing calf raise. The same as the seated calf raise, except you are standing. Stand in the machine putting your shoulders under the pads.

3. Calf extensions. These can be done on either the leg press machine or on a separate calf machine. Put the balls of your feet on the foot pad and press with your toes.

4. Donkey raise. These are when you bend forward at the waist and place the pad on your hips and raise and lower with your toes.

Hamstring Exercises

2009-05-29T13:05:00.000-07:00

Your hamstrings are the back of your thighs. They balance out the total look of your legs. They needed attention, but not as much as your quadriceps. There are not as near as many exercises for your hamstrings, but here are a few.

1.) Hamstring curls. These are on a bench either standing or laying down on a machine. Place your ankles under the ankle pad and curl into your buttocks. Repeat.

2.) Reverse Leg Extension. Sit on the machine with your back flat on the bench and the top pad over your thighs and the lower pad under your ankles. Then lower the weight.

You can also play around with various squats that will put the focus on your hamstrings.

Quadricep Exercises

2009-05-29T12:39:00.000-07:00

Your quadriceps are the front part of your thighs. It is the largest muscle and therefore the strongest muscle. There are a million different variations and modifications that you can use to work this muscle. It requires the most weight that you will probably use over any other body part. That means they are often the last to develop and have what I personally believe the most soreness involved. I am a gym person so most of these are at the gym, however some of them may be able to be modified for home use. Here are some of the basic leg exercises.

1.) Squat. You can pretty much dictate how you do your squats and the placement of your feet. They can be pointed forward and touching or spread out slightly past shoulder width with your toes pointed outward. You can also have one foot in front of the other. When doing this, when you bend both knees should be at a 90 degree angle. Play around to find the best technique for your needs and follow these guidelines.

a.) When squatting down, your knees should never go past your toes.
b.) Your weight should be in your heels, you should be able to wiggles your toes. c.) Your torso should remain as vertical as possible.
d.) If your toes are out to the side or together, squeeze your gluteous and hold for a count of 3 before you repeat.
e.) Consider adding weight by using a bar, plates, or dumbbells.
f.) Try out the various machines, there are a million different machines for squats.

2. ) Leg press. This can be either at a angle or vertical depending on the machine that you choose. Sit on the machine and put your feet on the foot pad. Your feet can be together, apart, pointed inward or outward. The different foot position work different muscles within your quadraceps. Bring the weight down to your chest and then press back up. Do not hyper extend your knees.

3.)Leg Extension. Sit on the machine and place your ankles under the pads and extend your legs. Hold for a couple of seconds and release. Hold the handles and buckle the seat belt if provided.

4.)Sliders. Get some sliders, they are round discs that are slippery. You won't be able to use these on the carpet, because you have to slide. Get in the push up position and put your toes on the sliders. Then alternate bringing your legs into your chest. Remember this is a few of the exercises that you can do for legs. Also any cardio machine that causes you to lift your knees into your chest is also great.

Shoulder Exercises

2009-05-28T22:04:00.000-07:00

Shoulders are important because they help frame your body. Here are some basic shoulder exercises for a good shoulder routine. There are more, but they are a variation or modification of these exercises. Here are some dumbbells or you can use the rubber version

1. Military or shoulder press. This can be a machine or free weights. Sit in a bench with a back, that looks like a chair. Hold the weights close to your ears and press up slightly in front of you. Squeeze the weights together at the top. Lower back down to your ears.

2. Upright rows. Use a plate, cable, or bar (preferably a preacher bar). With your hands a couple of inches apart raise up to your chin staying close to your body. Your elbows should be pointed outwards to each side. Lower weight and repeat.

3.) Shoulder raises. Stand with your feet slightly more than shoulder width apart. Hold a light to medium dumbbell in each hand. This is a althernating exercise.Keeping your arms slightly bent raise the weight until you are parallel with the floor. This can done by raising in front or on your sides.

4.) Shrugs. Hold moderately heavy weights in each hand. Stand with your feet shoulder width apart. Keep your arms slightly bent and raise your shoulders toward your ears. Hold for 2 seconds and then release back down.

5.) Lateral raises. Hold light to medium weights in each hand. Sit on the very edge of the bench and lean forward. Keep your arms slightly bent holding the weights under your legs facing each other. Raise the weights until your arms are parallel to the floor as you squeeze your shoulder blades together.

Chest Exercises

2009-05-28T21:30:00.000-07:00

Everyone needs a good chest. Women this includes you, you still need to have a good chest, it will keep your breasts from sagging. Idealy men should be able to have a developed pectoral muscle. Here are a few basic exercises for your chest.

1.) Chest press. Lie on the bench whether at the gym or on your floor. When you look up the bar should be directly over your eyes. Grab the bar slightly more than 2 1/2 feet apart. Bring the bar out over your chest and bring down until you are about 3 inches from touching your chest. Raise the bar and squeeze your pectoral muscle at the same time. Repeat

2.) Flies. This does not require heavy weights. Lie down on the bench or floor, raise the weights facing each other in the air. With your arms slightly bent, lower down to your sides. Do not hyper extend your arms. Repeat

3.) Pullover. Sit on the floor perpendicular to the bench then put your shoulders on the farthest edge. Have someone give you a dumbell to flat palm. Drop the weight behind you to the floor, then push it up to the ceiling. Repeat

4.) Incline chest. This is the same as the chest press on the incline bench.

5.) Decline chest. This is the same as the chest press on the decline bench.

6.) Pectoral press. This is a machine. Depending on the machine, your arms will be straight or at a 90 degree angle. Squeeze the arms together slowly and then release. Repeat.

There are many more chest exercises that can be done. These are only the basics to get you started. Other exercises are usually a variation or modification.

Help I Am Much Stronger on One Side

2009-05-28T21:04:00.000-07:00

The vast majority of us are stronger on one side over the other. Very few are equally balanced. If you are right handed, you use your right more and therefore as a direct result build more strength on your right side. The same is true for the left side. However, the actual difference is usually minimal and you don't notice it in your every day life.

There are some things that you can do to help balance the difference.
1.) If you are using free weights or dumbells, you can do a few more repitions on the weaker side. Do not use different weights, because it will throw off your center of gravity causing you to lean to one side sacraficing your form.

2.) If #1 does not seem to be working you can pick up one weight and just do that side. However, be careful not to overcompensate the other side. Always do this in a mirror to watch your form.

Using one or both of these methods will help minimize the difference between each side. Once the difference no longer bothers you, you can go back to doing equal weight on both sides. Don't let it bother you.

Organized Sports for Adults

2009-05-28T19:49:00.000-07:00

Organized sports can be a great way to incorporate exercise into your life. If used properly they can me a tremendous tool for so much more than exercise. They can provide socialization, healthy competition, accountability, and plain old fun.

There are some basic guidelines that you must follow. Such as:
1.) Remember it should be fun. The fact that it is exercise is just a added benefit. Don't take the fun away. Make exercise fun and you will be more likely to stick to it.

2.) It needs to be very little pressure. This goes back to #1, we have enough stress from the outside world. Let your sport, be your release.

3.) You may change your mind based on schedule, activity level, etc.Give yourself an out and a chance to get in something else if you change your mind. However, if you are having fun you will be less likely to change your mind as quickly.

4.) You can pick one, maybe two organized sports but not too many at once. You need variety, but it should be a part of your life. You should not be consumed with them all of the time.

5.) Keep it friendly. Be sure to always practice good sportsmanship and do not under any circumstances tolerate bad sportsmanship.

6.) It teaches you the value of working as a team. A team is a group of individuals not a single person. You can see and your accountability and the accountability of your team members.

7.) Use them as a opportunity to get involved with your friends and as a form of socialization.

Organized Sports for Children

2009-05-28T19:32:00.000-07:00

Organized sports can be a great way to incorporate exercise into not only in your life but also in the lives of your children. If used properly they can me a tremendous teaching tool for so much more than exercise. They can provide socialization, healthy competition, accountability, and plain old fun. There are some basic guidelines that you must follow for children. Such as:

1.) Remember it should be fun for the children. They do not exercise for health benefits, they exercise because they want the fun out of it. The fact that it is exercise is just a added benefit. Don't take the fun away.

2.) It needs to be very little pressure. This goes back to #1, when they feel too much pressure they become stressed.

3.) Give them an out and a chance to get in something else if they change their minds. Children change their minds like the weather. However, if they are having fun they will be less likely to change their mind as quickly.

4.) You can pick one, maybe two organized sports but not too many at once. They need variety, but it should be a part of their life. They should not be consumed with them all of the time.

5.) Keep it friendly. Be sure to always practice good sportsmanship and do not under any circumstances tolerate bad sportsmanship.

6.) Teach them the value of working as a team. A team is a group of individuals not a single person. Let them see and feel their accountability and the accountability of their team members.

7.) Use them as a opportunity to get involved with your children and to show interest in what they like to do. Children need to see that you care about what they are doing on a day to day basis.

Food Journal 101

2009-05-28T11:34:00.000-07:00

Eating a well balanced diet is something that just about everybody struggles with on a daily basis. Some of us have more difficulty than others and need help in determining what we should and should not be eating. The mass media does not help in any way with all of the contradictory information. It seems to change all of the time. I found a great book by Dr. Bob Greene The Best Life Diet Daily Journal

However some of you, know that what you put in your mouth the majority of the time is is flat out bad for you. Now you have made the promise before God that you are going to improve your eating habits.

Here is what I want you to do first. I want you to record what you put in your mouth everyday for two weeks. I says two weeks, because the first week you may waver or not write everything down.

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Make it a chart that is easy to understand, you must know where you need improvement before you can begin to make the change. Remember not to do it all at once, if you take something away, you must replace it with something healthier. Do it slowly over time for the best success.

If necessary seek assistance from a nutritionist. However, there are some reputable sources online or at the library. I don't personally recommend couting everything, because then it becomes cumbersome and difficult. Follow the direction of your nutritionist if you use one otherwise, just stay within the food pyrmaid guidelines.

Class or No Class

2009-05-27T21:29:00.000-07:00

Every gym overs classes. Whether or not you participate is solely up to you. There are some basic benefits as well as disadvantages to classes. Take them into consideration and then make your decision. Some of the benefits are as follows.

1.) You can take a variety of classes so that your body does not plateau as quickly.

2.) You can use others to motivate you to keep moving.

3.) They change routines so that you do not get bored.

4.) They keep you moving, helping you to build your endurance level.

There are also some characteristics that can be a disadvantage if you let them.

1.) Your schedule has to be catered to the class schedule.

2.) You have to follow the class and little room for modification. There are beginner to advance variations to exercises, but you have to keep pace with the class.

3.) The instructor will only be able to provide minimal one on one instruction.

4.) Often provide full body workouts that do not allow you to focus on one or two body parts per workout. My suggestion is that if you go to a gym try some of the classes to see if you can find one or more that fits your needs and make a decision. You can also only choose to only supplement your exercise routine with classes and continue other variations of exercise.

Eating Disorders

2009-05-27T21:15:00.000-07:00

Eating disorders are a direct reflection of someone that has not been transformed from the world. They are someone that has leaned to the understanding of man, mass media, and peer pressure. This is an area when it is time to get the professionals involved in your recovery.

If you have a Pastor, first seek their help. If not, then make sure you do thorough research to determine a qualified individual that specializes in eating disorders. It is a very touchy subject and the wrong decisions or actions can be detrimental or even deadly.

You were born in the right place, you were born in the right race, you were born in the right time, God did not err, you were not a mistake. Psalms 20:1 says, "May the Lord answer you in the day of trouble." Know that you can lean onto God for all of your troubles. Do not rely on the world to tell you who you are. You were created by God and he made you the way that He wanted you. Psalms 139:14 says, " I will praise You for I am fearfully and wonderfully made." Believe it in your heart and live it.

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Organization For Your Body

2009-05-27T20:58:00.000-07:00

We are taught that we must be organized both from the inside and the outside according to the word of God. We must get to a point when we understand that organization is God's plan to simplify our lives. When we get organized from the inside, we will come to understand that we will rely on God as our source and lean not to our own understanding.

God wants us to be in good health. 3 John 1:2 says, "Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers." Once you get organized on the inside then you will get organized on the outside. When that happens, will you not only become a good steward over your health, you will get organized in all areas of your life.

Jesus is not the author of confusion. Listen to the word of Jesus and He will make it plain and simple. Remember that something can be difficult but still simple. Stay steadfast in getting and keeping yourself organized.

The Power of Music

2009-05-27T13:16:00.000-07:00

It is no coincedence that you see a lot of IPOD's, MP3's, and even some CD players at the gym. The gym most likely plays music in its general population as well as in classes. Many gyms even have their own video stations that they play for those working out.

Several studies have been done to prove that when we hear music that has a fast and continuous beat we will automatically have the following reactions.
1.) We will exert more energy.
2.) We will exercise longer.
3.) We will have more endurance.

The particular type of music doesn't matter. It all has to do with the beat that we get into our head. If we continuously hear a repitious beat we will follow it. We will get a burst of energy when we think we are finished. Although it has more to do with the beat, if we are a fan of the music it will have that much more of a effect.

If you are having problems getting through your exercise routine or what to have more stamina, then consider taking some music with you. If you rely strictly on the music at the gym, you may block it out and not pay attention.

Help-I Hurt in Places I Didn't Know I Had!

2009-05-27T12:55:00.000-07:00

There is no secret that the reason that many people do not exercise is because there is a certain soreness ratio that is involved. There is no avoiding it. There is a point of moderation. The fact is there is a difference between being sore and being in pain. When you are sore there are a couple of things that you will have to remember.

1.)Soreness is your friend. When you exercise then you should be somewhat sore as a result of your workout. It is not to say that you have to be sore all of the time, but when you are sore it is because you are making a difference in your muscle composition.

2.) If you are not sore for a long time, it could mean that you are reaching or already in a plateau and need to change your workout.

3.)When you are sore, do not avoid or miss your workout if you are still sore on that body part. Just do a modified version of your workout.

4.) Understand that unless you work out to the point of exhaustion, you will not be sore until one or two days afterwards.

5.) Drink lots of water. Keep yourself hydrated, I don't know why this works. But I know it works.

6.) Keep moving around. If you baby your soreness, it will last a lot longer than if you keep doing what you would normally do.

7.) Stretch, but keep it a minimum. If you over stretch it can have the reverse effect and make it more sore than if you had not stretched. I promise that you will look forward to being sore. I know that sounds crazy, but it is true. It lets you know that you are not just wasting your time.

Exercise Journal 101

2009-05-27T12:37:00.001-07:00

If you are just beginning a new exercise program or want to see the difference between various programs keep a exercise journal. It will help you track your progress and what works or doesn't work for your body.

The amount of detail largely depends on your needs. For example, if you have been exercising for quite some time and already know how your body reacts to specific exercises, your journal will look a lot different than someone who does not know that information. The first scenario may just be a calendar that tells you what part of the body you are exercising for that day and if you are doing cardio. The second scenario may do that in addition to listing specific exercises for each body part and the exact form of cardio, length of time, etc.

I would make your own journal from scratch to make sure if fulfills all of your needs and that it is easy to follow. You should be able to fill in your journal within a couple of minutes. If you do not feel comfortable making it from scratch then you can just as easily do a internet search to find countless examples of exercise journals. It is just then a matter of finding one that fits your needs without also including a bunch of extra information that you don't need.

As you needs change, then you may have to change your exercise journal. Once you become more advanced, you will rely less and less on a journal. However, it can be vital for someone that is in the beginning stages of exercising.

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How Do I Get My Child To Eat Right

2009-05-26T14:58:00.000-07:00

Getting your children to eat right can be quite a challenge. They are faced with peer pressure from a very early age with play dates, school, and mass media. When they go to their friends house they are not guaranteed to have the healthy meals that you will prepare them. Also when they go to school, children are notorious for trading food on their lunch.
Then to top it off, they are bombarded with unhealthy alternatives on television. So how do you make sure they are eating healthy? The key is to make sure you prepare healthy foods for them at home, where you can control what they eat. However, do not deny them the not so healthy alternatives all of the time.
Let them have them on occasion, while explaining to them the importance of eating healthy overall. This is a great resources to give you tips on how to get your children to eat rightEat This Not ThatIf you deny them completely, they will often feel as if they are missing something big and may rebel strongly when faced with the pressures of friends, school, and media. Don't lecture them about eating correctly.
Remember they learn by example of what they see you do. Therefore, lead by example and let your actions speak for themselves. Encourage them to eat new and different things. Teach them how to deal with other outside influences through role play.

I Need to Encourage Someone Else

2009-05-26T12:00:00.000-07:00

This is a very touchy topic, because even though we mean well it really is not up to us, unless it is our children which we still have some control. However, when it is dealing with another adult we can say or do whatever we feel is necessary it really comes down to what the other person wants to do for themselves. We can not exercise for them, we can not force them to eat properly. It ultimately has to be a decision that they make for themselves. When you do approach someone in regards to their well-being take careful consideration of the following guidelines.

1.) It must be from a place of love. Let them know that you care for their health and well-being. It should never be under selfish motives. Never use name calling or belittling.

2.) Make sure they know they can lean on you for support. Be a hear for them without judging or condeming them. Matthew 7:1-3 and Romans 8:1 say that we are not to judge or condemn.

3.) Be an example of proper exercise and eating properly. Others learn by example of what they see not by what they hear.

4.) Go with them to exercise or grocery shopping if possible.

5.) Understand that God is the only one that can truly change them completely. Do your part and then turn it over to God. Don't get discouraged if they do not follow your lead. Put it in God's hands and let go. You know what you have to do for you.

How Do Completely Change My Eating Habits

2009-05-26T11:46:00.000-07:00

It is important to realize that exercising is wonderful, but your food intake is also just as vitally important. So you already know that you need to make some major improvements on your eating habits. If you try to change everything at once, I promise you that you will fail. It is much better to make several small changes over a period of time. God has already told us what he wants us to eat. Maria Treben provides a excellent intrepretation in God's Pharmacy

First, either get or create a journal on where you can track what you eat. Keep eating what you normally do and write it down.

Second, determine the smallest problem area. I say the smallest, because they will be the easiest to change and it is important to see the small victories before you can get to the big victory.

Slowly decrease your intake of that particular area over a couple of weeks. For example, if you drink too much pop and not enough water then slowly replace water for pop. If you drink 3 pops a day, drink 2 pops and 1 water for a week, then drink 1 pop and 2 waters a week, and then no pops and 3 waters. This does not mean that you can no longer drink pop, it just means that it is no longer the norm.

Then when you feel confident on your success of the first area, move on to the second problem area. It is important that you don't move on until you are completely confident that first area is no longer a problem.

Studies have shown that something becomes habitual after about 21 days. So after that time what were once problem areas will no longer be a problem. Remember to make small changes and they will have a lasting effect.

Eating At Restaurants

2009-05-22T21:41:00.000-07:00

We are a nation that loves to eat out anywhere besides our own kitchen. We like to be serviced and not have to clean up. You have to be careful when eating out, because you don't know quite a few things. Such as, did they use a lot of extra salt, oils, etc. Fast food restaraunts are known for having lots of calories, cholesterol, salt, fat etc in foods that you would normally think to be healthy choices.

Here are a couple of ground rules for eating out. They are not guaranteed, but they are easy and most restaurants will obilige without too much hassle.

1. Never order anything fried. I am not a big fan of fried food in the first place, but if you do fry, make sure it is at home. Baked french fries are just as good as fried ones. I have given them to friends that only believed in fried french fries, now they bake them as well.

2. Always eat grilled or baked entrees. See reason #1, they often use ridiculous amounts of oils to fry.

3. Refuse the bread or limit to one basket. Too much bread is not good for you.

4. Don't order or even look at the desert menu until after you eat. You may not even want it buy the time you finish your meal.

5. Get a doggy bag as soon as you place your order. As soon as you get your food, put half of it in the doggy bag. Restaurant portion are enormous.

6. Order condiments on the side. Most condiments are loaded with salt and calories. Restaurants always drown food with them. If they are on the side you can control how much you use.

The important thing is to use common sense in this area. You can still eat out, just remember to be smart about it and let it be on occassion and not the norm.

Exercising On Vacation

2009-05-22T21:31:00.000-07:00

We all go on vacation at some point. It doesn't have to mean that we forgo all of our exercise routines and food intake habits. It means that we just have to make modifications to what we normally do when we are not on vacation.

There are a few of us that will take the workout gear, a piece of home equipment, or find a gym, especially if it is franchised. However, we all know that is not likely to be the vast majority of us. When we go on vacation it is just that, a vacation. If possible try to walk more than normal. Hello site seeing tours. Before bed try to do something simple like push ups and/or situps before bed.

You can take the stairs at the hotel. You obviously will not maintain your same level of intensity as if you were at home, but remember that once you stop it is that much harder to get started again. Make some minor adjustments and you will be able to bounce back after your vacation.

How Do I Know How Much To Pay For A Membership

2009-05-22T21:15:00.000-07:00

Picking a gym can be one of the most important decisions that you make in regards to whether you go or not so take your time. Remember it is better to pay a little more for something that is going to benefit you rather than pay nothing if you are not going to get any benefit from it. Therefore, I will not discuss specific prices for two main reasons. First, prices vary on too many things such as location, franchise vs private, city, specials, etc. Second, what is expensive to you may be cheap to someone else.

Paying by month can be looked at two different ways. You pay over the counter in hopes that if you fail to go that you can get out of the contract. That's right, I said contract. Most gyms still make you sign a contract and just make monthly payments. It is similar to a home alarm. They are usually EFT, some although not many let you pay over the counter. Read the fine print if you want to get out.

Prepayment, is what I personally like because they offer the best deal. You pay for the membership for lets say 3 or 4 years in advance. Then the 5th year is at a reduced rate. They also include extras such as towel service, day care, training sessions etc. Right now at my gym, if you do the math I pay single digit rates every month.

You have to put a value on it. Your health is vital, if it is required that you get a membership then see it as taking stewardship over yourself.

Organizing A Group

2009-05-22T21:00:00.000-07:00

There may be someone that wants to organize a group class. For example, you may want to set up a class at church or school. It is really quite easy once you have a group of people that are willing to make the committment.

Once you have determined the location and time and gotten the necessary approval to begin, you will want to do the following. There may be additional steps that you may have to add depending on where you are having class, but here are the basics to get you started.

1.Make up flyers that will advertise your class. The more people are talking about it, the more likely you will have a full or almost full class.

2. Type a class schedule that you can post where they will see it. Make it for a specific time the same time each week. If you keep changing your time around people won't show up.

3. Make it for various levels. For example, if you have time make separate classes for novice, beginners, intrimediate, and advanced. If you are doing one class make sure each level can still get a good workout.

4. Make it for a specific time period from what time to what time.

5. Have music that is uptempo and energetic. If the music is too slow, then they will follow the music and be slow.

6. Change it around. Don't do the same thing every class. Add variety to each workout.

7. Most importantly, have fun. Don't let anything be boring.

I Want to Body Build and/or Power Lift

2009-05-22T20:48:00.000-07:00

There are a select few that want to body build or power lift. They are similiar in a lot of ways that is why I am writing one article for them combined. Remember that protein is a muscle builder. That is why body builders are known for their protein bars, shakes, and whatever else is protein that they can consume.

Their diet will astonish the vast majority of you. Stay far away from it unless you want to gain weight. That is where body builders and power lifters are different from the majority of people. They are trying to gain not lose weight, so they eat a lot more food.

The vast majority of your workouts should be on the heavier side most of the time. However, if you are body building and not power lifting you will want to do some light to medium workouts with cardio in order to develop definition. You can also do some cardio right before you end your workout.

If your goal is to be a power lifter, then your workouts will be heavy to heavier. You will not be able to workout as many days a week, because it will be too much of a strain on your body and your body needs time for recovery. You can do minimal cardio right before you end your workout.

Be extremely careful both body building and power lifting. They are full of injuries and supplements etc that may be harmful. The best advice I can give to body builders and power lifters is to stay natural, check and double check your equipment. Your form is absolutely crucial, it can not be compromised.

I Want to Gain Definition

2009-05-22T20:33:00.000-07:00

I think this is where the vast majority of people are that don't necessarily need to lose weight, but want to be able to see some definition in their body. It really is quite simple. The biggest thing about this is to remember that if you try to spot train, you will not succeed. It is important to workout your entire body.

I want you to keep your weight at a level that is light to medium for the majority of your workouts. Choose a weight where you can do 12-15 reps a set.Then on the other days choose weight that you can only do 6-8reps per set. You should pick two body parts for each routine. If it is a heavier day, do that portion first.If your total workout is 90 minutes, follow a workout plan similiar to this example. Day 1 heavier chest 45 minutes, light to medium shoulders 30 minutes, 15 minutes of cardio. Day 2 heavier legs 45 minutes, light to medium back for 30 minutes, 15 minutes of cardio. Just keep alternating workouts for each body part.

Do some cardio to lose the extra water weight to help see the definition. When on this plan I suggest doing cardio after the workout. It is what I do and seems to work better for me. Exactly why, God only knows.

All I Want to Do Is Lose The Fat

2009-05-22T20:18:00.000-07:00

I fully understand that there are a lot of that simply don't care about muscle and just want to lose the fat. I don't fault you, if you don't want muscle. I will however tell you that building muscle is the fastest way to lose fat. I will also tell you that unless you want a lot of sagging skin afterwards, you will want to do some weight training. Dr. Bob Greene wrote a very informative book Total Body Makeover

You need to make some sort of cardiovascular exercise your best friend. I don't care if it is a machine, a class, a track, around the block, but whatever it is needs to elevate your heart rate for at least 30-40 minutes straight. This is not play time, you are trying to keep your heart rate up for some time. I do not pretend to know what your particular heart rate is for you. When I do cardio, I do it for 45 minutes. They say you should be able to talk, not carry on a full conversation. You should be breathing hard, not like your going to hyperventilate. Listen to some music and I promise it will take your mind off the time. I personally recommend a cardio machine, but it is up to you. You can also use your towel to cover up the time.

Then do about 20-30 minutes of weight training after your cardio workout. It is imperative that you watch your food intake and that you exercise 4 preferably 5 days a week. If you are just starting you won't be able to do the 30-40 minutes right away so start with less and then increase as you improve.

Don't Forget Our Four Legged Friends

2009-05-22T20:04:00.000-07:00

Please don't forget about the four legged friends that are animals that require exercise and good nutrition as well. They are subject to weight gain, heart disease, chlolesterol, diabetes, and other diseases just like humans.

They deserve to have a longer and more healthy life. However, you have stewardship over them and the only way they can receive the needed exercise and nutrition is if you provide it to them. Develop a relationship with your vet to determine the proper amount of exercise and food intake for your pet.

There are specific parameters as far as heart rate, weight, etc that are unique to your type of breed. Make exercise fun for your pet, through interaction. Your pet will live a much happier life and thank you for it.

Basic Questions to Ask Your Personal Trainer

2009-05-16T20:29:00.000-07:00

Here are some basic questions that you can ask your personal trainer before you sign up for their services. Remember, choosing the right personal trainer can make a tremendous difference in your success or failure.

1.) Why are you doing this? It makes a big difference if they are doing it because they love it or just because they wanted to hang out in the gym all of the time. Watch their body language. If it is just a paycheck for them, don't expect too much from them.

2.) How long have they been working out themselves? You want someone with some experience and longevity in working out. They may not have been a trainer for long, but you want someone that is time tested and knows the hard work and dedication involved for lasting results.

3.) What is your routine? This will give you an idea of what they are going to have you doing? If they love cardio, you can bet you will be doing a lot of cardio.

4.) What is their background? Did they lose a bunch of weight or were they skin and bones? They will better be able to tell you how to get there if they have done it for themselves.

5.) What is their follow up policy? Do they check your progress or call when you don't show up? If not, they really don't care about your success.

6.) How packed is their schedule? You obviously don't want someone that doesn't have any clients. If so, it may mean they are not very successful and their clients leave them very quickly. Also you don't want someone that is constantly booked, because you run the risk of being a number, rushed, and get less quality of time.

7.) What is their diet? This will give you an idea of how they will expect you to eat. They might not just come out and say that you have to eat the same way that they do, but it will give you an idea of what they will tell you to eat.

These are only a few questions that you can ask. Whatever you do, make sure you feel comfortable with your trainer. If you don't then you will not give your best and the only one to get the short end of the stick is you.

Proper Attire for Exercise

2009-05-15T17:10:00.000-07:00

When you are exercising it is important to adhere to some basic rules for your attire. There are many different variations, that you can choose from that fit your needs. However, make sure they fall into these basic guidelines.

1.) Comfort is key. If you are uncomfortable, you will be more concerned about what you are wearing than about the quality of your workout.

2.) Not too tight, not too loose. You want to be able to move easily. Workout gear is for the most part made to stretch and may be form fitting, but if it is cutting off your circulation take it off. Too loose and the material will bunch up causing conflict with your movements.

3.)Good tennis shoes. Invest is some shoes that you primarily use for your workout. If you use them for everyday usage, you will wear them out faster. You need good shoes for stability and support. Plus if your feet hurt, you will be less likely to complete your workout.

4.)Workout gloves. Barbells and dumbbells have rough edges and are tough on your hands. You increase your chance for calluses and blisters when you don't use them. If you are using light to medium weight then you don't necessarily need a wrist strap. However, if you are using any type of heavier weight then get the kind with wrist wraps. They don't cost that much more and they will help save your hands. They also provide a much better grip. There is nothing worse than having a weight slip from your hands. That can be dangerous if you do not know how to re-grip quickly.

5.) Workout belt. Once again it is up to you. If you are doing a lot of squats, or back exercises with medium to heavy weight then I would recommend wearing one. Otherwise you can skip the belt.

6.)Towel. This is for basic hygiene. If you are laying on benches you should always have a towel to put down first. Not all gyms are the cleanest of places and not everyone wipes their sweat from the bench when they are done. Don't wipe their sweat, just put the towel down.

7.) A water bottle. It is important to stay hydrated while you are exercising. Just remember to take small sips. If you drink too much too fast and then raise your heart rate, you will get a side ache.

The bottom line, is to try on your attire prior to exercising to make sure it fits and is comfortable. I suggest getting a bag specifically for all of your attire that you need. That way, you will be able to keep track of when something is missing or needs to be laundered. Also if you are going to the gym in the morning before work, consider getting a travel bag that will fit in your gym bag.

I Can't Do The Gym

2009-05-14T22:10:00.000-07:00

Some of you just can't do the gym. That is fine, but it still not a excuse not to exercise. You can exercise outside, at home, or just about anywhere else. Here are a few ideas that you may want to consider. Depending on your level of fitness you can change any of these suggestions. There are a million different exercises that you can do with a Balance Ball and weights

Jesus wants us to be our absolute best, our bodies do not belong to us. They belong to God, for He is our Creator, we are to take stewardship over our bodies.

1.) Go for a run outside, just be sure that you have the proper attire. Pay a little extra for a good pair of running shoes. This is not the time to get cheap shoes because they are on sale. A poor pair of shoes will cause havoc on your knees, ankles, and eventually your back. Just make the investment, or take it inside.

2.) Run around with the children. I spoke of this before, but it deserves mentioning again. Children have a lot of energy, if you let them lead, I promise you will get your heart rate up.

3.) Put on a home video. Some of the videos available will provide a great workout. You just have to spend time to determine the one that is slightly above your fitness level. Get something that is going to challenge you to become better.

4.) Get a friend that is going to hold you accountable and help motivate you when necessary. Get someone that already has a exercise regimen that they follow.

5.) Be creative with what you do. Don't allow yourself to plateau, keep changing your routine and make it fun.

6.) When you park your car, make sure you get the furthest spot so that you have to walk the distance of the parking lot. You can also make sure you take the stairs when possible. Even if it is little things such as this, it can make a difference if you do it consistently.

7.) Understand there really are no rules to what exercise is and what it isn't. As long as you elevate your heart rate for a extended period of time, it is execise. The duration depends on how much time and effort you put into it. Remember, you can make your own rules. Just find out what does and what does not work for you. Just stay on course and make it part of your lifestyle. I promise the more that you exercise, the more it will become part of your daily life.

How Do I Know When I Can Stop Paying For A Trainer

2009-05-07T11:50:00.000-07:00

Ok, so you have been with a great trainer for some time and have seen some sort of results. Now it is time that you are wondering if you should get rid of your trainer all together or change trainers. There are some very basic ground rules that you need to ask yourself.

1. Am I disciplined enough?

Let me define discipline-forced obedience. That means you will force yourself to go even when you don't necessarily feel like it. If you going to the gym when you feel like it, is still negotiable then you may still need a trainer to hold you accountable for showing up.

2. Do I have a basic understanding of what I should be eating?

What we should be eating is really pretty basic, it really doesn't change. For example, fiber is always going to be good for us and refined sugar is always going to be bad for us. There may always be some debate on how much, how good or bad, or what foods are best, but common sense is common sense. If you don't have a clue, consider either visiting with a nutritionist or keep your trainer to guide you.

3. Do I know how to use the equipment, weights, etc correctly?

Although new equipment may come out on a regular basis, it is all pretty self explanatory. No matter which gym you go to in the country, it is going to have roughly the same stuff with very little variation. You have to determine whether or not you still need that physical demonstration of how to do something. If once your trainer shows you how to do something, if you can say "I already knew how to do that" then you may not need a trainer anymore. However, if you look at something and have absolutely no clue then keep your trainer.

4. Do I know the proper form for the various exercises?

This goes with #3, good form is good form. You have to ask, do you already know if you are doing something correctly? If you still have to ask, then keep your trainer. If you can already tell if you are doing wrong and make the correction(s), then you may not.

5. Do you know various exercises and routines?

Nothing is worse that doing the exact same routine over and over again. When it is time to change your routine, do you have to rely on your trainer to show you or do you know enough exercises to change it yourself. If you have no idea on how to make up a routine, definitely keep your trainer.

6. Are you noticing improvements?

This is obvious, if you are noticing improvements determine whether or not you can get them without your trainer and can accomplish the same thing yourself or if you still need them for that extra push. If you are not noticing any type of improvement, it may be time to either go on your own or get a new trainer that can better meet your needs.

7. Is your trainer helping me make unrealistic or realistic goals?

The job of a trainer is to help you determine the goals that you have for yourself. They should give you direction on how to reach your goal(s), but they should not be making them for you. Ask yourself, "Does my trainer keep me focused on realistic goals and let me know when my goals are too unrealistic?" If they don't give you any feedback or give direction on how to reach your goals, it may be time for a new trainer. However, if they keep you properly focused on the right goals you may want to keep them.

These are just a few questions to ask yourself when you are deciding whether or not you want to keep your trainer or not. Consider each question carefully. You are the only one that can make the decision, do not let your trainer make it for you. Remember although they may geniuinely care about you, they are still getting a check.

Free Weight vs Machines

2009-04-27T20:36:00.000-07:00

When you go into the gym there are free weight, machines that use free weights, and then there are machines that use a variety of methods for weight such as a stack, pressure, or your own body weight. It is important that you know the differences between each of them. Here is a overview of the differences. To optimize your workout and get the largest benefit, you should utilize a combination of all types.

FREE WEIGHTS

Free weights is defined as anything that is a barbell, dumbell, or plate.
Barbell- a bar that has weights attached to each side.
Dumbell- hand weights ranging from 2 1/2 up to 150 lbs.
Plate- Weights that can be placed on a bar, machine, or alone.
Penny- 2 1/2 lbs
Nickel -5 lbs
Dime - 10 lbs
Quarter - 25 lbs
Thirtyfive - 35 lbs
Plate - 45 lbs

When using Plates it is important to load and unload evenly and the largest plate used should always go on the bar first.
If you fail to obey what I just said you greatly increase your risk for injury and accidents.

1.) Free weights will get the fastest results in terms of building muscle. That is why you will primarly see those seeking muscle using free weights.

2.) Free weights will also help you gain balance, and control. You have nothing helping you with form and must rely on your own muscles to provide stability. This will also allow you to increase your strength.

3.) You have the ability to change and add variations to a particular exercise and get different angles to get different muscles that you may not be able to get on a machine. Often times you can work different muscles equally in the same set.

4.) If you are doing super sets, free weights allow for easier mobility between exercises.

5.) Can be dangerous if you are not careful. There are no directions, it is up to you and/or your trainer to know how to use free weights. If you are not careful your risk to injury can be extremely high.

6. Often times you will need a partner or spotter to help you.

MACHINES WITH STACKS OR FREE WEIGHTS

1.) Machines with stacks primarly allow you to focus on building your form. If you sit on the machine as directed it will force you to have proper form. You don't have to use as many muscles for stability.

2.) They can also help you build muscle, but not at the same rate as free weights. They are ideal for building definition through repetition.

3.) They are perfect for those that are just starting out in the gym. It is impossible to do something wrong and the risk to injury is minimal as long as you follow the directions that are always printed.

4.) You will almost never need a partner or spotter. The machine is designed to do it for you.

5.) You can only work one muscle group at a time. There is always a primary and then a secondary. They will never be equal on the same machine. Unless the machines are right next to each other, super sets are difficult.

MACHINES WITH RESISTANCE, PRESSURE ETC

These are pretty much the same as the machines with a stack or free weights except for one primary difference.

1.) They assist you with the exercise. My personal belief is that these types of machines should only be used by beginners that have minimal strength.

2.) They can increase your confidence level if you are not accostumed to the gym.

CABLES

Cables can have some of the same benefits as free weight and machines. My only real concern with cables is to make sure that if you are using a bar verify that it is not too heavy when the weight pin is removed. The bar used can fall and cause injury if it is too heavy.

EVERYTHING ELSE

There are so many different machines, contraptions, etc that are on the market. To try to explain the differences would be impossible. Just use common sense and be sure to follow the directions. They are there to make sure you receive the optimal benefit with minimal risk for injury.

How Do I Find a Personal Trainer

2009-04-22T21:48:00.000-07:00

Now that you have made it to the gym, it is time to find a personal trainer. Finding a good match for you can either make or break your chances of success at the gym. There are several things that you want to take into consideration.

1.) Are they qualified? By this, I mean more than what certifications, degrees, licenses etc they have. Are these things important? Yes and No. I say Yes, because you don't want anyone that doesn't know the truth about what they are telling you. These things make sure they know the do's and don'ts of exercise and nutrition. However, I say No, because some of the best personal trainers that I know don't have any of the above.

What is important, is that they know what they are talking about and have been through it themselves. The worst thing that you can do, is get a personal trainer that has never trained themselves. To read, test, and study about it doesn't mean diddly squat if they have never done it themselves.

2.) Do they meet your needs? If you are overweight and want nothing more than a trainer to help you lose weight, then the last type of trainer you want is someone that is strictly a body builder. However, the opposite is true if you are interested in becoming a body builder then someone that has already done it would be perfect.

Your trainer should be someone that has done what you are striving to accomplish. They should be where you are trying to get to. If you are trying to lose weight or build definition then you should get a trainer that has done one of those two things.

It is very possible that as your needs change so will your need for a personal trainer.

3.) Are you compatible? Do you need someone that is a Drill Sargent or do you need someone to just guide you along? Do you need to be called daily to get you to the gym or are you there waiting? This is something else that you will need to consider when choosing a personal trainer.

4.) Do you really need a trainer? If you have never stepped foot in a gym and don't have the slightest clue of what you are doing, then you need a trainer. There is no getting around it. They will be able to show you the proper technique so that you do not cause injury. If you are a former gym rat and already know how to use the equipment, then the decision is yours to make. You may only need someone to get you jump started and then you can go on your own.

Whatever you do, do not just take the first trainer offered to you at the gym. Every gym has several trainers that are either freelance or employed by the gym. Take time to speak to at least a few of them and don't be afraid to ask questions and make a intelligent decision. It is a decision that you need to be happy with in the long run. The wrong decision can put a bad taste in your mouth about going to the gym or keep you going even when you don't necessarily want to. Make it the right one.

Stewardship vs Obsessed

2009-04-14T07:33:00.000-07:00

There are several scriptures in the Bible that talk about taking care of ourselves. We know that although God created us, it is up to us to be a good steward over what we have in our lives. It is also true that scripture teaches that the most precious thing that he gave us in the natural realm is our body. Our body is our temple.

You need to find a balance between taking care of yourself and not become obsessed. Donna Richardson will help you find a good balance in Get Real

However we still need to have balance in our lives. There is a enormous difference between being a good steward and being obsessed. The only thing that you should be obsessed over is seeking a relationship with the trinity of God, Jesus, and the Holy Spirit. Take a moment to think about the following. If you see yourself, then you may be overly obsessed and need to add more balance to your life.

1. You count every morsel of food or drink that goes in your mouth.

Having a balanced diet leaves room for a little of everything. Never think that you have to count every morsel of food. Allow yourself to splurge every once in a while. Refusing to do so, will leave you feeling deprived. A piece of cheesecake every now and then never hurt anyone, just don't eat the whole pie!

2. The world is going to end if you don't get your exercise for the day.

We all need exercise and it should be more days than it is not. However if you start have mental convulsions because you miss one or two days of exercise it is a problem. Our bodies need a certain amount of rest in order to recover and grow stronger. Remember that it is possible to over exercise.

3. You get personally offended when you see other people eating poorly or not exercising.

We all want those around us to be healthy and have some form of exercise in their lives especially when we know the benefits that are associated with it. However, if you constantly get upset and throw tantrums like a 2 year old when you see others not doing so, it is a problem.

4. You weigh yourself or measure your BMI every single morning without fail.

While it is true that we need to be aware of our weight and/or BMI, watching it daily will do nothing more than frustrate you. They both flucuate and should be averaged out over a period of time.

5. You stay up all night wondering what infomercial products you should purchase.

Read my articles about this Truth About Lies, and Truth About Infomercials. The vast majority are scams and jokes. Don't be their guinea pig.

6. You allow others dictate how you feel about yourself.

Only allow God to tell you about who you are. God is the only one that has a say in the matter. Scripture says that we were magnificantly and wonderfully made. Believe it.

7. You feel inferior because you do not look like the models, actors, and other celebrities that you see in mass media.

Take it from me, I have met several of them in person and they don't look like they do on TV and in print. Do not underestimate the technology of editing.

Help! It's Not Working

2009-03-23T20:26:00.000-07:00

So you are doing everything correct. You have a set schedule of at least 4 days a week you are eating a healthy balanced diet and you haven't noticed a difference. Here are some things to consider.

1.Are you stressed out? Stress has proven to be a major cause of weight gain even when you are doing everything else correctly.

2. Are you eating late? Even if what you are eating is healthy your metabolism slows when you sleep. Therefore, your will not burn the calories and will possibly gain weight.

3. Are you on medication? Some types of prescribed medications will cause you to gain weight. Speak to your doctor and/or health care professional about a alternative.

4. Do you suffer from other diseases or medical issues? Many times there is a side effect of weight gain at no control of your own. Another conversation to have with a professional.

5. Are you changing your routine regularly? If you do the same routine over and over again your body will predict what is next and not change. If you continue to do the same thing, you will get the same result. In order to get a different result, you must do something different. That's the reality.

6. Are you really being as diligent as you claim? If in doubt, start the journals again to track your workouts and eating plan. Sometimes we all think we are doing something when in reality we are doing nothing at all.

7. Are you getting enough sleep? The body requires us to get a certain amount of sleep so that we can recuperate. We must get the proper sleep, so our bodies can operate at their optimal level.

8. Are you on the scale every day? Go back and re-read BMI vs weight. The key thing to remember is that muscle weighs more than fat. You may notice that when you get on the scale the number goes up. It may be that you are gaining muscle at a faster rate than you are losing fat.

9. Are you alternating more difficult with easier workouts? This also has to do with #5. Switch your workouts around. Shock your body.

10. Are you really giving your health the attention that it deserves? Remember God saved His best for last when He created us. We are to be good stewards over our selves.

Winning At the Grocery Store

2009-02-17T17:12:00.000-08:00

What you do when you walk into the grocery store is what can either make or break your eating routine. There are several rules that you should follow when going to the store.

Rule 1-Do not shop when you are hungry. You will be more apt to pick up less healthy choices based on cravings.

Rule 2-Go alone. Do not be tempted by trying to please everyone in the house. Trying to please everyone gets a whole lot more in the cart.

Rule 3-Read the labels. Be picky about what you buy.

Rule 4-Make a list. This will ensure that you get everything. When you fail to make a list you open the door to forget something. That means when you come back you will get that,plus something else.

Rule 5-Do it the same time each week or month. Make it part of your routine. When you know that you have to go at a particular time, you can plan and budget.

Rule 6-Remember to look for the deal. Be resourceful and make sure you only purchase items that will get used. Do purchase anything that you know is going to get wasted.

Rule 7-Think in terms of meals, breakfast, lunch, and dinner. Make sure you have a variety to keep from getting bored.

Here are some more tips on shopping at the grocery store that you can continue to eat healthier.

<a href="http://www.linkedtube.com/zpqAjtiwmiQdf7efdbe56875b218dfed9d2ce81813f.htm">LinkedTube</a>

I Need a Workout Partner

2009-02-06T13:55:00.000-08:00

Having a workout partner can either motivate or hinder you on your workout schedule. There are several factors and questions that you must answer for yourself before you can determine whether or not you should have a workout partner.

Question 1: Do we have the same schedule? It makes absolutely no sense to get a partner that has a completely different schedule than you. When it is the best time for you to exercise the last thing you need to do is have to wait for someone else, because it did not fit into their schedule.

Question 2: Are they excited and pumped up? Please do not get a partner that is going to do nothing but suck your own motivation. Get someone that is going to stick it out with you and give you that extra push when you need it.

Question 3:Do you have similar exercise goals? Although most want to strictly lose weight. Others want to gain muscle, definition, get stronger physically or cardiovascularly. Make sure you share the same goals.

Question 4: Is there any type of envy between the two of you? If one of you does better than the other will one of you get jealous or will you be happy for the other person.

Question 5: Do they understand that there is social time and then there is exercising time? Especially if you are at the gym, any long conversations should be reserved for the locker room. You can talk later.

Question 6: Do they realize that exercise takes time? Are they ready to stop after 15 minutes? Will they expect you to stop just because they stop?

Question 7: Do they have a healthy outlook on exercise? Do they realize that it takes time to see healthy changes? Are they overly excessive?

Common sense will tell you the answers that you should be looking for when selecting a partner. Sometimes you may need that extra push from someone that will hold you accountable. A good partner can do wonders in helping you succeed. However, a bad partner can do wonders in leading you to failure. It is up to you to decide if you want a partner or not.