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.
Showing posts with label exercises. Show all posts
Showing posts with label exercises. Show all posts
Monday, October 26, 2009
Thursday, October 15, 2009
How To Get Started Again After Not Exercising
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.
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.
Thursday, October 8, 2009
Over-exercising Can Be Dangerous
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.
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.
Wednesday, September 16, 2009
I Want To Gain Weight
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.
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.
Saturday, September 12, 2009
Exercise Is Mental
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.
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.
Saturday, September 5, 2009
Is It More Important to Exercise or Eat Right
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.
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.
Saturday, August 29, 2009
How To Encourage Your Children To Exercise
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.
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.
Thursday, August 27, 2009
Try New Things in Life
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.
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.
Wednesday, August 19, 2009
Stop Judging Others On What They Look Like
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!
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!
Tuesday, July 21, 2009
So Why Do Many Overeat?
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.
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.
Thursday, July 9, 2009
Stop Posing!
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.
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.
Exercising At Home
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.
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.
Monday, July 6, 2009
Exercise Makes You Younger
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.
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.
Thursday, June 25, 2009
Obesity Is Killing You
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.
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.
Wednesday, June 24, 2009
Warming Up and Cooling Down
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.
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.
Wednesday, June 17, 2009
How We Become Toxic To Our Bodies
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.
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.
Wednesday, June 10, 2009
Making the Time
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.
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.
Tuesday, January 27, 2009
10 Rules That You Must Break for Success
I am so unbelieveably tired of hearing everyone give a bunch of sop stories about why they can not maintain a healthy lifestyle. There are some very basic rules that you must not only break, but that you must bury deep into the grounds in order for you to succeed. Rule#
1. Follow diet trends. Do not, I said do not attempt every diet that you see or hear about from mass media, friends, or who ever and what ever else. Stop! Most of the time they are lies, upon lies. Diets change like the weather. Do not fall for them! R
2. Think that you only have to eat healthy without exercising. Do not think that you can get away without exercising. Even if you eat healthy and do not exercise. You will not, I repeat not get lasting results!
3. I can eat at anytime I want to. Do not eat after a certain time prior to bed. This should be a minimum of 2 hours. If possible it should be 2 1/2 hours prior to bed. When you are sleeping, your metabolism slows and any extra calories that have not been burned will turn into fat.
4. Believe that you can lose weight quickly Think that lasting results will happen in 2 weeks. You put it on over time, so therefore it will take time to take it off. You should only be losing 1 to 1 1/2lbs per week.
5. I just won't eat. Do not starve yourself. For Heaven's sake we all need food to survive and to have energy. When you starve yourself, you are depriving yourself of necessary nutrients and vitamins. Then when you eat normally again, you blow up twice as much because it's too much of a shock to your body.
6. I will just go have surgery. Do not run to the plastic surgeon's office for gastric bypass. Have you seen the sagging skin that results from this? In order to get rid of it is extremely costly then you have to get more surgery to make yourself look somewhat normal again.
7. I can learn from the mass media. Do not believe the mass media. They are actors that use trick photography and airbrushing. Stop trying to look like something or someone that is not real.
8. Allow others to dictate what you should look like. Do not let other people dictate what you should look like. God made each of us the way that He wanted to be in life. You, not your spouse, children, family, society or anyone else has the right to negate how God has intended you to be. You are to be who God created and absolutely nothing else.
9. I eat for other emotions. Do not substitute food for other emotions. Do not eat when you are sad, depressed, bored, lonely etc. You are only to eat when you are hungry for food.
10. It really doesn't matter if I pay attention to my health. This one probably bothers me the most. We were created in the likeness and image of Jesus Christ. God saved His best for last when he created us. We are to give God our absolute best, just as He did. Please stop believing all of these so called rules that have been placed on us. Live your best life.
1. Follow diet trends. Do not, I said do not attempt every diet that you see or hear about from mass media, friends, or who ever and what ever else. Stop! Most of the time they are lies, upon lies. Diets change like the weather. Do not fall for them! R
2. Think that you only have to eat healthy without exercising. Do not think that you can get away without exercising. Even if you eat healthy and do not exercise. You will not, I repeat not get lasting results!
3. I can eat at anytime I want to. Do not eat after a certain time prior to bed. This should be a minimum of 2 hours. If possible it should be 2 1/2 hours prior to bed. When you are sleeping, your metabolism slows and any extra calories that have not been burned will turn into fat.
4. Believe that you can lose weight quickly Think that lasting results will happen in 2 weeks. You put it on over time, so therefore it will take time to take it off. You should only be losing 1 to 1 1/2lbs per week.
5. I just won't eat. Do not starve yourself. For Heaven's sake we all need food to survive and to have energy. When you starve yourself, you are depriving yourself of necessary nutrients and vitamins. Then when you eat normally again, you blow up twice as much because it's too much of a shock to your body.
6. I will just go have surgery. Do not run to the plastic surgeon's office for gastric bypass. Have you seen the sagging skin that results from this? In order to get rid of it is extremely costly then you have to get more surgery to make yourself look somewhat normal again.
7. I can learn from the mass media. Do not believe the mass media. They are actors that use trick photography and airbrushing. Stop trying to look like something or someone that is not real.
8. Allow others to dictate what you should look like. Do not let other people dictate what you should look like. God made each of us the way that He wanted to be in life. You, not your spouse, children, family, society or anyone else has the right to negate how God has intended you to be. You are to be who God created and absolutely nothing else.
9. I eat for other emotions. Do not substitute food for other emotions. Do not eat when you are sad, depressed, bored, lonely etc. You are only to eat when you are hungry for food.
10. It really doesn't matter if I pay attention to my health. This one probably bothers me the most. We were created in the likeness and image of Jesus Christ. God saved His best for last when he created us. We are to give God our absolute best, just as He did. Please stop believing all of these so called rules that have been placed on us. Live your best life.
Monday, September 22, 2008
Work Out Mantras And Tips
WORK OUT MANTRAS AND TIPS
You gotta love it!
Live strong!
I can do this!
Push/pull harder!
I want to live healthier!
Giving up is not a option!
Don’t stop!
TIPS
When pushing for extra reps-Tell yourself a low number and then do two repetitions, but only count one.
Once you determine how many repetitions you can do with a particular weight for each exercise stop counting after you reach that number.Check out this book by Denise Richardson
Always ask someone to spot you if you are unsure about a particular weight.
If you get bored, set the alarm on your cell phone and don’t look at the clock. Once your alarm goes off, you can begin your cool down period.
Remember that you are stronger than you think. Go ahead and add an extra 5 or ten pounds, if using weights, tighten the resistance etc. Don’t forget the goal is to shock the body.
Always use good form, this is not negotiable. Once you start to break form stop. It opens the door for injury.
You gotta love it!
Live strong!
I can do this!
Push/pull harder!
I want to live healthier!
Giving up is not a option!
Don’t stop!
TIPS
When pushing for extra reps-Tell yourself a low number and then do two repetitions, but only count one.
Once you determine how many repetitions you can do with a particular weight for each exercise stop counting after you reach that number.Check out this book by Denise Richardson
Always ask someone to spot you if you are unsure about a particular weight.
If you get bored, set the alarm on your cell phone and don’t look at the clock. Once your alarm goes off, you can begin your cool down period.
Remember that you are stronger than you think. Go ahead and add an extra 5 or ten pounds, if using weights, tighten the resistance etc. Don’t forget the goal is to shock the body.
Always use good form, this is not negotiable. Once you start to break form stop. It opens the door for injury.
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