10 Simple Tips On The Road To Fitness Success
Weekly Motivation Checkup
It is very important to keep our motivation and to make changes or at least keep changes in our life that are good while at the same time pushing out bad habits. The problem that we sometimes run into though is complacency. The Danger of Complacency Complacency always rears its head at the same time […]
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https://ift.tt/2oTWspEGetting Rid Of Distractions
This book to the right is important. You will know that by then end of this post.
One of the big things related to planning your day and getting motivated to do things is getting rid of all of those distractions in your head. On a daily basis we apparently think about the same 98% of things that we thought about the day before.
We are living distracted and the worst thing about it is that we are always finding more and more things on the internet to distract us from our goals instead of of simplifying our lives.
I fall into this distraction trap as badly as anyone. I am looking for a new digital camera and must have spent 20 hours researching forums, websites, reviews on Amazon and more.
And again, earlier this month I was looking for a new pair of headphones to listen to movies with and went through the same process. I spent 10 hours deciding what headphones to buy and in the end I spent $23 on ebay for a pair of headphones. All this work is not at all worth the time that we spend.
The main help for many of our distractions is lists.
David Allen of Getting Things Done fame says that your mind will not let go of distractions and ideas and thoughts until you put them somewhere that your mind will trust.
One thing that I do in some parts of my life is to have lists. For this and other blogs I will have a list of post ideas and for around the house I do the same. Some parts of my mind are not always clear though. I do not have all the processes in place.
A process is as important as a list. If you were to move you would have 20 or 30 things that you would have to do between now and the moving day. If you have this process down then it stops your mind of thinking up distractions that may or may not be important for your move.
So in weight loss or health improvement you have a new and important tool here in this post.
First, find all of the things that you think about to do with your new lifestyle and write them down, you can expand on them now or later but the sooner you flesh out ideas of food, exercise, ideas of better fast food, taking up old or new activities the sooner that you can let your mind move on to newer and previously unknown ideas. I use a simple $5 notebook from the grocery store and I am sure this kind of simplicity would work well for you too.
Secondly, go through this list every day to add new items or delete items that were not important in the end. If you accept that you can write things down and realize that the list is not set in stone and items can be deleted later then you will not overthink if something should go on the list or not.
In times when I am overwhelmed with distractions I grab this book and read the notes that I have made in the past and not implemented and I also write down everything that is on my mind. To me this is a great way to stay organized and to not get distracted by some of those things that do not matter as much as my mind sometimes thinks that they are.
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http://bit.ly/30zbvTzWhy doing 90% is not enough
Now that it is College Basketball playoff season and we have passed the sweet 16 and are closing in on the final 4 we get to see a lot of young kids interviewed after games and often they say things like “I gave it 100%” or “I left everything I had on the court” or my very unfavorite (as my daughter would say) “I gave it 110%”.
Gave it 110% eh? Well that does not even make sense but the reason that people say that is that they want to stress that they had nothing left except what they did today.
The fact is it is impossible to give your workouts, whether cardio 100% of everything all of the time. You have off days and you have times when you are a bit tired or your diet is not quite there on a particular day.
To really make gains ion strength or weight losses in fat you need to go beyond your norm, beyond 90% and remember how these college athletes do things trying to get to the final 4.
I have always been a believer that if I do a set of bench press the first few reps are useless for strength increases. The only reps that matter are the ones where you are pushing past your already known strength limits and reaching to levels of strength where you have never been, the last couple of reps is where all of the muscle gets created so your bod knows what is needed next time.
Similarly when doing cardio, the first few minutes of a ride or a run are just the warmup. I never look at the workout as really being fat burning and endurance generating until I am over 30 minutes or when I am over 80% of my max heart rate.
This week look at all of your workouts. Are you pushing as hard as you can? Are you going through the motions? I know that there are down times but if you are not reaching your goals right now, why not “Go the extra mile”?.
Get a new sense of what is possible by pushing harder and faster in the next couple of weeks to levels of fitness that you have never reached before.
My New Spring Running
Right now I am starting a new running regimen that I haven’t done in at least a couple of years and I am sore, really sore for a couple of days after. Even though I whine and complain, I know that this is what it is going to take to flex those muscles physically, to push myself to a new normal level of strength and capacity that my hips, and knees, and those seldom used muscles in my core are just not used to.
The other thing that I am trying to really dial in is my diet. Getting a better handle on whole foods, eating less junk, and making sure that my body has the fuel to heal itself. For rest I am getting a bit more high quality sleep and stretching to get the lactic acid out of my muscles.
As hard as it is in pushing past your self imposed limits, in the end, right after the workout even, it is very satisfying. The results come fairly quickly and you know it hurts and your body needs to heal in between, but doing these hard pushes a few times a year gives you so much more confidence in what you are capable of. You go to bed with more satisfaction.
Even though getting up in the morning can be a bit more difficult and there is a bit of wincing when I go down the stairs right now, I am waking up with a smile on my face and I am sure you are as well.
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https://ift.tt/2OFzgE420 minutes a day
How long should you exercise? Experts say that you should exercise for at least 20 minutes a day. I don’t know about you but 20 minutes is not a long time to exercise. If you get up just 10minutes early and get 20 minutes of exercise the you will have to rush around and still get to work on time.
20 minutes for exercise is easy to find.
If you have dinner a few minutes early and then do the cleaning up and have your workout before starting your evening routine you will never miss the time. If you are really ambitious you can wolf down lunch and go for a walk or some other exercise at lunch.
20 minutes exercise twice a day for the extra ambitious
How about getting some exercise on the way to work. I feel blessed that I can ride my bike to work but soon the weather will turn too cold aqnd I will need to drive. But you can just park a few blocks from work and walk to work. After work you get that time to unwind walking back to the car or the bus or train.
Try to be creative. There are many ways to get exercise every day and if it is important you will find the way.
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https://ift.tt/2Llwm5FGetting more from your workouts
Last night on the Biggest Loser I found that the over arching theme to the show seems to be that people were working out harder than they ever had before. Actually some of the people did not even know how hard that they could push themselves.
Our mind is very slow to adapt when it comes to diet and exercise. If you live a sedentary lifestyle of years and then begin to work out your body will think that it can run let’s say 100 feet. So you run 100 feet and your chest is sore and you are out of wind. Now let’s say you do this every day and after two weeks you finish this ‘workout’ of running 100 feet and you are still winded and your chest is sore. Your mind thinks that you are just as strong but really you could push yourself a lot harder.
Discomfort is a trigger to the brain telling you that you have pushed yourself to hard and no one like to be in discomfort. Most trainers know that you have a sticking point in your own mind where you think that you cannot go any farther or harder. This is just a psychological sticking point that is not real but just a level that you are not comfortable going past. The trouble is that this is the level where all of your gains come from.
I am a victim of this lack of pushing myself as easily as anyone else. The thing that helps is to remember before your workout that you are setting low levels of limits on yourself and to set goals every single time that you workout.
Another way that you can make yourself work out harder on a regular basis is to read and see success stories. I am sure that this is the reason that I watch the Biggest Loser and also the reason that success stories are always so popular in the sports sections in newspapers be it home run kings or the greatest quarterback this week kind of stories.
Stop looking at how hard you are working as being the hardest that you can work out. There is always a step farther, a pound more, a minute quicker. Try today to make sure you have great goals and you will make greater improvements in your health and fitness endeavors.
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https://ift.tt/2QH4NZOIs Britney Spears Fat?
‘Oh my, she has sure gotten fat’
Well that was my reaction anyway, not fair to be sure as at least 95% of all people are fatter than Britney Spears were Sunday and still I thought she was fat.
The fact versus the perception is the important thing to look at. If I look at Britney Spears 5 years ago I see a young girl with almost 0% bodyfat and perfect lighting to accentuate any curves that she had anyway as she danced quickly around a stage with a bunch of dancers following her around. Sunday night was different. Five years and two kids have passed, we have ll heard all the stories about the Hard Partying, failed marriage, bad parenting and more and we almost want to see her fail so that Britney Spears can learn that she can’t get away with doing these awful things.
Sunday night’s performance was bad. Still scantily clad, moving slowly and with very poor choreography we got to see a 25 year old Britney Spears as a more normal person (although most normal people do not dance on a stage in underwear). Looking at her you know that she could make a huge comeback and be ripped again in only a matter of months if she wanted to but the perception that we have is the difference between a ridiculous stereotype of 5 years ago and a reflection to what Britney is today.
And no, Britney Spears is not fat
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https://ift.tt/2AMBDykWhy Diet and Exercise help you live longer
The traditional prescriptions for a healthy life Sensible diet, exercise and control, extend life by reducing signaling through a specific pathway in the brain, according to Howard Hughes Medical Institute researchers who discovered the connection while studying long-lived mice.
They said their findings underscore the importance of maintaining a healthy lifestyle and may also offer promising research directions for understanding and treating diabetes and Alzheimer’s disease.
Howard Hughes Medical Institute investigator Morris F. White and his colleagues published their findings in the July 20, 2007, issue of the journal Science. Akiko Taguchi and Lynn Wartschow in White’s laboratory in the Division of Endocrinology at Childrens Hospital Boston and Harvard Medical School were co-authors of the research article.
The Role of Insulin Signaling
In their experiments, the researchers sought to understand the role of the insulin-like signaling pathway in extending lifespan. This pathway governs growth and metabolic processes in cells throughout the body. The pathway is activated when insulin and insulin-like growth factor-1 switch on proteins inside the cell called insulin receptor substrates (Irs).
Other researchers had shown that reducing the activity of the pathway in roundworms and fruitflies extends lifespan. Despite those tantalizing clues, White said, The idea that insulin reduces lifespan is difficult to reconcile with decades of clinical practice and scientific investigation to treat diabetes.
In fact, based on our work on one of the insulin receptor substrates, Irs2, in liver and pancreatic beta cells, we thought more Irs2 would be good for you, said White. It reduces the amount of insulin needed in the body to control blood glucose, and it promotes growth, survival and insulin secretion from pancreatic beta cells.
In earlier work, the researchers had found that knocking out both copies of the Irs2 gene in mice reduces brain growth and produces diabetes due to pancreatic beta cell failure. However, in the new study, when the researchers knocked out only one copy of the gene, they found the mice lived 18 percent longer than normal mice.
Because reducing insulin-like signaling in the neurons of roundworms and fruitflies extends their lifespan, the researchers decided to examine what would happen when they knocked out one or both copies of the Irs2 gene only in the brains of mice.
Mice lacking one copy of the Irs2 gene in brain cells also showed an 18 percent longer lifespan, and the near complete deletion of brain Irs2 had a similar effect. Whats more, the animals lived longer, even though they had characteristics that should shorten their livessuch as being over and having higher insulin levels in the blood, said White. The traditional prescriptions for a healthy lifesensible diet, exercise and controlextend life by reducing signaling through a specific pathway in the brain, according to Howard Hughes Medical Institute researchers who discovered the connection while studying long-lived mice.
However, both sets of Irs2 knockout mice exhibited other characteristics that marked them as healthier, said White. They were more active as they aged, and their glucose metabolism resembled that of younger mice. The researchers also found that after eating, their brains showed higher levels of superoxide dismutase, an antioxidant enzyme that protects cells from damage by highly reactive chemicals called free radicals.
Our findings put a mechanism behind what your mother told when you were growing up eat a good diet and exercise, and it will keep you healthy, said White. Diet, exercise and lower keep your peripheral tissues sensitive to insulin. That reduces the amount and duration of insulin secretion needed to keep your glucose under control when you eat. Therefore, the brain is exposed to less insulin. Since insulin turns on Irs2 in the brain, that means lower Irs2 activity, which we’ve linked to longer lifespan in the mouse.
White and his colleagues are planning their next studies to better understand how healthy aging and lifespan are coordinated by Irs2 signaling pathways in the body and the brain. White speculated that the insulin-like signaling pathway in the brain might promote age-related brain diseases.
We are beginning to appreciate that obesity, insulin resistance, and high blood insulin levels are connected to Alzheimers disease, Huntingtons disease, and dementias in general, he said. It might be that, in people who are genetically predisposed to these diseases, too much insulin overactivates Irs2 in the brain and accelerates disease progression. Thus, insulin resistance and higher insulin levels might be the environmental influences that promote these diseases, he said.
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https://ift.tt/2PdBucuMore top 5 fitness lists
One writers reasons why Gluten free is the way to be
Gluten Free Mommy » Top Five Reasons I Look Great on a Gluten Free Diet
How to make real change
Want To Make Real Change? Stop Making These 5 Mistakes
Top ways to get fit…one of many I might add.
Top 5 Ways to Get (and Stay) Fit!
Simple and beginning meditations
The Easiest Meditations – Spirituality Applied to Life – Balanced Life Center
Myths about self help – with reference to “The Secret”
Necessary Skills: Top 5 Self-Help Myths
You know how much I like food so this one was an easy pick for me
Top 5 Desserts on TriniGourmet.com
Why Cyclists shave their legs – and no I don’t but maybe this weekend…..
UltraRob’s Adventures: Top 5 Reasons Cyclists Shave Their Legs
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https://ift.tt/2qVqR4bThe best of the ProBlogger Top 5 lists
Here is the home page for darrens blog writing project
Top 5 – Group Writing Project Day 2
Great basics on staying or keeping in shape – with a great looking picture
5 Back-to-Basics Strategies For Renewing Your Energy at Ririan Project
Of course as a home beer brewer I had to add a page on beer making that I found in the list
5 Reasons Why I Make Wine and Beer
How to get your body aligned so that it works better
NPA Think Tank: Top 5 Physical Therapist Recommended Body Hacks
Start your day with a bang
5 Top Ways to Jumpstart Your Brain in the Morning
Change your life starting with a good powerful morning
orangtuamurid.info » Blog Archive » Start your days with 5 new positive habits
I may seem like a prude sometimes, but exercise and sex seem like a great mix
Anna’s Fitness Blog : The Top 5 Ways Exercise Will Get You Laid!
New motherhood is sometimes a challenge and this list of help with 5 list of 5 should help all those mothers that suffer like my poor wife did after the birth of our first.
Babylune – My Postpartum Top Five Top Fives
Good long tips of how to imrove your health – You may have read these same kinds of things on my blog but another perspective is great to read
edshealthtips.com » Blog Archive » The Five Keys to Optimal Health
This is my favorite list of today of exercises that you can do at home
Top 5 gym free exercises
Productivity is the key to an easier and more effective life and this list is a great primer on how you can make improvements yourself
The best life hacks I’ve found so far at [MacStansbury]
Yummy, yummy, yummy, here are 5 foods that you can eat on a diet that tasted great
Top 5 Diet Food Obsessions – Diet and Weight Loss Programs
My acne list of course – cause I wrote it
Top five steps to curing your acne problems
Skin care is one of my new obsessions now that I have past age 40, here is a list of 5 skin care regimens
Beauty and Fashion Tech: Top Five Kinds of Skin Care Products for any Skin Type
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https://ift.tt/2FvNKFmI am not Paul Plakas
Paul Plakas is the fitness trainer on the TV show X-weighted. I have written about X-weighted before and the show itself is really good from the standpoint of the ideas. Paul Plakas tries his best on the show to help people from where they are now and their attitudes about food and exercise and one of the nice things about Paul is that he is tough on people.
What tends to happen to most people it seems on X weighted is that they change their eating and exercise and of course the early returns are not great compared to the sacrifices, no one seems to get the idea that they may be gaining muscle mass so the scale weight does in fact lie (more on that in another post). I like watching Paul lightly berate the people about their attitudes about food, exercise, and fitness in general.
OK so here is the reason for this post, and I hope Paul does see this at some point, people email me thanking me and the TV show all the time for the help that they have seen in the show and the inspiration that the show is to them.
I am not Paul but it is nice to see how people feel about the show and the questions that they have. If I can find Paul Plakas email address at some point I will try my best to forward messages as I give them but please if you are looking for Paul you should try the Slice network which was formerly the Life Network.
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https://ift.tt/2Pq5M0hWhat is your fitness excuse
It is a good thing that this is just a fitness blog because otherwise this subject could really scale out to a book or two in length.
What is your fitness excuse, why are you not eating or getting the exercise that you need?
I have flogged this one a bit but back in December I broke the axle on the back wheel of my bike. Of course it was a little cold and a week until Christmas so I did not get it fixed. I spend January trying a couple of times to fix it and the giving up. In February I started thinking about buying a new bike and then finally in March I got serious and realized that I did not want to spend money on a new bike and instead took my bike wheel, in pieces to a bike shop to get it fixed. The bike shop has been busy and so finally on Saturday I got the wheel back, put it on the bike and today I rode to work for the first time in three months.
Oh, and the cost of fixing my wheel? $19.32
So now we have my excuses. For all these months I have worked out on and off but mostly off because I was not motivated and also because I have not had a schedule that was committed to exercise. These two reasons alone are what stop people from getting things done everywhere in life but with exercise and eating you can have a very fast improvement in your health just by setting things up right.
So what should you do?
1. Every evening decide how you will set up tomorrow. When will you exercise? What will you be eating. What goals do you have for the day?
2. Every morning look back at the plans that you made last night and make sure that you are starting your day as planned. Are you working out this morning? What is breakfast and what are you packing for lunch? The morning is the perfect time to start your day on track.
I know that excuses about fitness are really easy to make because I make them myself. If I would have been making less excuses and looking more towards my exercise as something that HAD to be done I am sure that I would be in better shape and much more happy with how I feel than I am today.
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https://ift.tt/2DAdcru24 hour fitness Recognizing California wellness initiative
California governor and ex bodybuilding pro Arnold Schwarzenegger as you can imagine understands the need for fitness and wellness programs for everyone in the state of California. This press release not only is a bit of a plug that 24 hour fitness shows that they support the program but also makes the governors announcement yesterday a bit more public around the country.
24 Hour Fitness today commended California Governor Arnold Schwarzenegger’s “Stay Healthy California” five-point plan highlighting the importance of preventative health and wellness initiatives.
Since October 2005, 24 Hour Fitness has supported Governor Schwarzenegger’s dedication to health and wellness through the Governor’s Challenge, a program designed to track physical activity and reward young adults who are active for 30-60 minutes a day at least 3 days a week.
24 Hour Fitness exclusively offers program participants free access to its clubs to further success of the Governor’s program.
24 Hour Fitness realizes the significance of corporate client partnerships and the wellness of employees. Through its corporate wellness program, 24 Hour Fitness serves more than 4,000 corporations across the country with special packages and discounts for employees, a program proven to help improve workers’ overall health, morale as well as productivity.
“With more than three million members globally, we are excited to support Governor Schwarzenegger’s ‘Stay Healthy California’ plan of physical fitness and wellness,” said Mark Mastrov, chairman and founder.
“Together, this partnership delivers unparalleled fitness and wellness offerings to meet the evolving needs of those Californians looking to experience an active and fulfilling lifestyle.
About 24 Hour Fitness
Headquartered in San Ramon, Calif., 24 Hour Fitness, an innovative leader in the health and fitness industry, serves more than 3 million members in over 350 clubs across 16 different states and four countries in Asia. Founded in 1983 as a one-club operation by Chairman and Founder Mark S. Mastrov, 24 Hour Fitness pioneered the concept of making fitness accessible, affordable and a way of life for everyone. Supporting the communities it serves, 24 Hour Fitness sponsors many charitable events and organizations including the 2004 – 2008 U.S. Olympic Teams and the Magic Johnson, Andre Agassi and Lance Armstrong Foundations. Please call1-800-224-0240 or visit https://ift.tt/PFbAIB for more information and to find the location nearest you.
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https://ift.tt/2QqKrAsPlanning your Christmas day eating and exercise
Thanksgiving and Christmas are my favorite eating days of the year. Christmas dinner is now only a couple of days away and the Turkeys and Hams have already been bought and are waiting to be eaten. Every year I get up early on Christmas morning and eat and drink my way through the day and end up feeling boated and a little off by the end of the day.
I have thought about how best to get through the day and have the following tips. Remember that so much about Christmas is about lounging around and visiting with family and friends and this year if you plan to be moving a bit you may feel a lot better for it as you sit down to eat that big delicious meal. I have tried to put all of these ideas in order so that it is a bit easier to follow.
1. Decide what you are going to eat during the day is morning. Think about 3 meals and 3 snacks. No one says you can’t have a snack, then dinner a while later and then desert a while after that.
2. Get some exercise right after you get out of bed. Well we may have a little bit of a problem with this as the two little ones are going to want to eat presents right away and they will dictate the first hour or so. But after that if you can get the blood flowing is would be great. This will help you focus on your fitness and make you aware of how your body feels that day.
3. Drink lots of water throughout Christmas day starting in the morning. We all know how important it is to drink water and to stay hydrated. Also the Water will keep your body from feeling hungry throughout the day and let you feel a little fuller.
4. Eat a small breakfast to set up a slow eating day. Maybe some All Bran or something else filling would be good. I like to load up on the fruit if I know that I am going to have a busy day out and about as I know I will not get a chance to eat fruit later and it makes your breakfast a lot more interesting, colorful, and better.
5. Again you should have a fairly small lunch. but make sure that it is a complete meal and not a meal of candy and chocolate. This is where the morning planning will have helped as you may be out of the house and you do not want to resort to fast food.
6. Try to have some kind of snack a couple hours before dinner and then a walk. This is your first real chance to make a difference in your eating for the day that may normally be bad. Try making something interesting and out of season. I love fruit salad so you could always make a fruit salad and have it over low fat frozen yogurt. The great reason for this is that the Turkey and the rest of the food smell great I am always feeling so hungry all afternoon just smelling the food that the dinner itself is pure gluttony, this can be avoided by not starving yourself through the afternoon.
7. Eat everything at dinner but only small portions of each food. I am not sure about you but we have a large Christmas celebration with about 15 people and have ham, turkey, two kinds of potatoes, six vegetables and a couple of kinds of buns or bread. It is not the amount of food that matters but the trying of all of the foods at the table. Remember you can have leftovers for days in small servings as well.
8. Go for another walk if the weather is good. The worst thing to me is that after having a great Christmas dinner there is no energy outlet so you end up just sitting and almost falling asleep from the tryptophan in the turkey and then you don’t want to get up at all. Why not instead take a little walk around the neighborhood?
9. Dessert. If at all possible try to make a dessert yourself as then you can be sure how good or bad it is for you. My wife is always the designated dessert person for family get togethers as she makes stuff that is not quite as bad for you but always different and always really great tasting. One of the favorites these days is angel food cake with strawberries and Cool Whip
10. Try to keep things interesting for the evening. Having an interactive game to play or have the kids putting on a play is great. What you want to do after dinner and dessert is keep away from the regular habit of snacking even though you are full.
Christmas is a day that people always associate with a lot of food and what I have in mind is not to have you starve yourself on Christmas in the name of dieting but instead just make sure that you have a great day of moderation and eat some healthy snacks to keep yourself from eating too much heavy food and to feel a bit better about yourself the next day.
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https://ift.tt/2JtFB2LKirstie Alley on Oprah
Today I watched my first Oprah episode in years. The reason I watched Oprah?
Kirstie Alley was on to talk about her weight loss over the last year. It has been a pretty amazing year and between the media machine that Jenny Craig created and the media machine that is Oprah this was a very talked about event with Kirstie Alley showing up in a bikini and then getting interviewed while wearing a dress.
It was an interesting episode where Kirstie Alley was very forthcoming about how tough it was to lose weight the and get comfortable with herself as a 55 year old woman, actress, and all that she is at. Kirstie is 5 foot 8 and lost 75 pounds so she is now at 145 pounds.
The best quote of the show to me was that she never appreciated her body when she was 30. She says she would never appear on TV in a bikini then because she was too introverted. She says women never feel like they’re good enough, or thin enough, or pretty enough, but they are.
One very sad story to me, was a story about a woman that lost 170 pounds by having gastric bypass surgery to make her father love her.
As we all know gastric bypass surgery is very dangerous with close to half of all people getting the surgery dying within just a few years.
This story was a real painful one to watch as it really showed the lengths that women are willing to go to for acceptance in society.
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https://ift.tt/2CHJ9NiMaking Changes. Who are you?
You are not only your habits but you are also what ever you internalize as that does become the truth.
Although I have never had much of a problem I was a little lazy for years until one day I thought I would ride my bike to work. Now, 3 years later, this riding to work is a part of my persona and people know me as the guy that will ride even when it gets quite cold.
I believe that when you decide that you are going to make a change that once internalized and a part of you it is very hard to make that change. I am always letting people know that in making changes it is just as easy to make a change for the good as it is to make a change for the bad.
Look arouond at all of the people that you work with and live with and ask yourself. How do I look at this person. Quite possibly the idea that we have of someone, the thing that makes them distinct is something that they cultivated out of interests that they have and is more of a learned response than just genetics.
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https://ift.tt/2OEJTKzKickstarting a healthy lifestyle
21 day Fitness Program
The idea of the 21 day health and fitness program is to condense all of the important factors in improving your life in little bite sized chunks that you can get in your email. This program of course you can do at your own pace but the idea is that you get an email, follow through on the skills for the day and then two days later you will get the next part to apply.
One thing that is important to know is that this program is free and the real motivator for me to create his was that I was not sure if this blog itself could have the direct effect on people that a focused program would have.
You may wonder why the program is 21 days and in fact there is no real reason behind it, oh I could use the old “It takes 21 days to build a habit” or something but realistically I was try to have 20 days of emails but though it better to condense the program to 10 sections and send it out every second day.
I will be covering eating, sleeping, cardio, weights, supplements, and motivation as well as some other topics. I am hoping that you find this a great way to get started or a way to jump start a healthy lifestyle so If you are interested please visit the sign up page.
And if you do end up looking like Arnold Schwarzenegger by the end of the 21 days, well then you have exceeded my expectations.
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https://ift.tt/2NTvWmLNewsletter Ezine started
I have decided to startup a newsletter otherwise known on the internet as an ezine. What I have found over the last few months is that the articles that I post are of interest to some people but probably not every article is interesting to everyone so what my plan is is to have this newsletter work as a wake up call and a jump start to let you get reinvigorated.
Here is what I plan to put in this ezine:
– Fitness Motivation articles
– Biggest news over the last while for fitness
– Cardio articles
– Weight training articles
As you can see this is going back to the basics that I started this weblog for and that was to help people get into and stay in shape. Many of us know exactly what to do but sometimes we forget to do it and sometimes we forget those little things that make a difference. For example last week I again started drinking a large large cup of water first thing in the morning, more like 3 or 4 regular cups and I again remembered and experienced how much more energy and concentration I had for the first couple of hours of the morning.
You can sign up for this new ezine on the top left hand side of the home page or off of any of the pages of the weblog here.
I hope you find the info great and please remember that I will guard your email as I guard my own and if at any time you get tired of my you can cancel as easily as you joined.
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There are lots of reasons for people who are over or obese to lose weight. To be healthier. To look better. To feel better. To have more energy.
No matter what the reason, successful loss and healthy management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you’ll be more likely to meet them and have a better chance of keeping the off. In fact, losing even five to 10 percent of your is the kind of goal that can help improve your health.
Most over people should lose gradually. For safe and healthy loss, try not to exceed a rate of two pounds per week. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing rapidly. If so, a physician’s supervision is required.
What you weigh is the result of several factors:
- how much and what kinds of food you eat
- whether your lifestyle includes regular physical activity
- whether you use food to respond to stress and other situations in your life
- your physiologic and genetic make-up
- your age and health status
Successful loss and management should address all of these factors. And that’s the reason to ignore products and programs that promise quick and easy results, or that promise permanent results without permanent changes in your lifestyle. Any ad that says you can lose without lowering the calories you take in and/or increasing your physical activity is selling fantasy and false hope. In fact, some people would call it fraud. Furthermore, the use of some products may not be safe.
A Realistic Approach to Dieting
Many people who are over or obese have decided not to diet per se, but to concentrate on engaging in regular physical activity and maintaining healthy eating habits in accordance with the Dietary Guidelines for Americans, emphasizing lowered fat consumption, and an increase in vegetables, fruits and whole grains. Others who try to diet report needing help to achieve their management goals.
Fad diets that ignore the principles of the Dietary Guidelines may result in short term loss, but may do so at the risk of your health. How you go about managing your has a lot to do with your long-term success. Unless your health is seriously at risk due to complications from being over or obese, gradual loss should be your rule and your goal.
Steps In A Weight Loss Program
- Check with your doctor. Make sure that your health status allows lowering your caloric intake and increasing your physical activity.
- Follow a calorie-reduced, but balanced diet that provides for as little as one or two pounds of loss a week. Be sure to include at least five servings a day of fruits and vegetables, along with whole grains, lean meat and low fat dairy products. It may not produce headlines, but it can reduce waistlines. It’s not “miracle” science just common sense. Most important, it’s prudent and healthy.
- Make time in your day for some form of physical activity. Start by taking the stairs at work, walking up or down an escalator, parking at the far end of a lot instead of cruising around for the closest spot. Then, assuming your physician gives the okay, gradually add some form of regular physical activity that you enjoy. Walking is an excellent form of physical activity that almost everyone can do.
- Consider the benefits of moderate weight loss. There’s scientific evidence that losing five to 10 percent of your and keeping it off can benefit your health lower your blood pressure, for example. If you are 5 feet 6 inches tall and weigh 180 pounds, and your goal is 150, losing five to 10 percent (nine to 18 pounds) is beneficial. When it comes to successful loss and management, steady and slow can be the way to go.
For many people who are over or obese, long-term and healthy management generally requires sensible goals and a commitment to make realistic changes in their lifestyle and improve their health. A lifestyle based on healthy eating and regular physical activity can be a real lifesaver.
Determining Your Weight/Health Profile
Over and obesity have been associated with increased risk of developing such conditions as high blood pressure, Type 2 diabetes and coronary artery disease.
For most people, determining the circumference of your waist and your body mass index (BMI) are reliable ways to estimate your body fat and the health risks associated with being over, overfat or obese. BMI is reliable for most people between 19 and 70 years of age except women who are pregnant or breast feeding, competitive athletes, body builders, and chronically ill patients. Generally, the higher your BMI, the higher your health risk, and the risk increases even further if your waist size is greater than 40 inches for men or 35 inches for women. There are other ways, besides BMI, to determine your body fat composition, and your doctor can tell you about them, but the method recommended here will help you decide if you are at risk. Use the chart to determine your BMI. Then, measure your waist size. Now, with your BMI and waist size determined, use the table below to determine your health risk relative to normal .
Several other factors, including your medical history, can increase your health risk.
How your Doctor Can Help You Lose Weight
See your doctor for advice about your overall health risk and the loss options that are best for you. Together, decide whether you should go on a moderate diet (1200 calories daily for women, 1400 calories daily for men), or whether other options might be appropriate.
Once you and your doctor have determined the type of diet that makes the most sense for you, you may want to choose a product or a plan to help you reach your goal.
Consider: If your doctor prescribes a medication, ask about complications or side effects, and tell the doctor what other medications, including over-the-counter drug products, and dietary supplements you take and other conditions you’re being treated for. After you start taking the medication, tell the doctor about changes you experience, if any.
If your treatment includes periodic monitoring, counseling or other activities that require your attendance, make sure the location is easy to get to and the appointment times are convenient.
Some methods for losing have more risks and complications than others. Ask for details about the side effects, complications or risks of any product or service that promotes loss and how to deal with problems should they occur.
Where appropriate to the program, ask about the credentials and training of the program staff.
Ask for an itemized price list for all the costs of the plan you’re considering, including membership fees, fees for weekly visits, the costs of any diagnostic tests, costs for meal replacements, foods, nutritional supplements, or other products that are part of the loss program or plan.
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