Feeling the Burn
Even though I am no longer a collegiate athlete, I am still committed to maintaining a healthy lifestyle. There is no longer a coach breathing down my back during my workouts, but that doesn’t mean that I don’t push myself. In order for a workout to be satisfying for me, it has to be intense.
One of the best ways to have intense workouts is to utilize cross-training. I typically mix weight training with some form of cardiovascular activity. If you decide to go this route, I suggest lifting weights first. The reasons for this are twofold; firstly, you want to lift while your muscles are fresh and the glycogen has not yet been depleted; secondly, lifting weights allows you to burn off all of your food reserves and immediately start burning fat during the cardio portion of your workout.
Exercise Can Be Squeezed Into Your Busy Day
Maybe you’re one of those people who can’t seem to find time to fit exercise into your day. If you are, here are several tips to help you figure out how to squeeze fitness in:
1.Park farther away from the office or park farther away from the grocery store entrance.
2.Take the stairs instead of the elevator. If at home, go up and down the stairs several times during the day. If you have a single story house, walk the entire area several times. The main point is to move!
3.Go for a walk during lunchtime. If at home, take your dog walking (he needs exercise, too).
4.Instead of sending emails, go in person to have discussions with coworkers. If at home, walk to the mailbox in the morning to mail your letters and walk to the mailbox in the afternoon to get your mail.
5.Arrange for friends to walk with you at lunchtime. You can keep each other motivated.
6. If possible, walk around while talking on the phone. You will probably not realize how much movement you are doing if you are engrossed in a conversation!
7. Stretch while sitting at your desk or while watching TV. Try to have neoprene weights any type of light weights conveniently located to do some upper-body exercises.
8. While cooking, do some push-ups using the countertop, squats and lunges. You can be active while waiting for the water to boil!
These tips are just that…ideas for you to use as a springboard for other ideas on how fit exercise in your day. Try to do several short 10 minute intervals of exercise throughout your day. All of this time adds up!
Start taking action steps toward being fit!!!
Recognizing Long-Term Weight Loss Goals
It seems like everyday there is a new fad diet out there. A few years ago it was Atkins, and then came the South Beach Diet, and the list goes on and on. Infomercials love using the catchphrase “diets just don’t work,” and while much of what these programs broadcast is nonsense, there is actually a good amount of wisdom in this phrase.
The trouble with most weight loss programs is that they require you to go an ultra-restrictive diet and follow a militarily regimented workout plan. While this method will help you shed pounds in a hurry, it often leads to yo-yoing back-and-forth. The secret to maintaining a healthy weight is making gradual changes that become part of your lifestyle. Simply dining out less and parking your car farther away at the grocery store are simple steps that can be sustained throughout your life—which is the best way to recognize long-term goals.
Fitness For You and Your Pet
If you need a reason to consistently motivate you to do physical activity, perhaps you should consider getting a pet. Particularly owning a dog gives you a good reason to go outside and walk!
Since a dog is dependent on you for taking care of its needs, you cannot neglect your pet or you will regret it. Determine your daily routine for taking walks. You will both feel better when you get fresh air and do physical activity.
It’s fun to go to parks and hike or it’s even fun to walk around the neighborhood to see what the neighbors are up to. Why not wear a pedometer to track the number of steps you take. For healthy results, you should walk 10,000 steps everyday. Start gradually with short walks and then build-up to 10,000 steps. You will be doing it in no-time!
If the weather is not conducive for long walks, don’t upset your daily fitness routine…use an elliptical or treadmill. The main thing is, you do physical activity everyday. Be sure to give your dog special attention on those off-days!
Have fun walking your dog!
Excuses Take A Lot of Energy
It may actually take more energy and focus to make-up excuses for not exercising than it takes to get your body moving! Sometimes people paralyze themselves with overwhelming lists of things to do and deadlines to meet that they just can’t take any action on anything.
Rather than looking at the entire list of things to do, why not focus on one thing at a time. Multi-tasking can make you feel anxious and tense. Focusing on one activity can actually calm you and allow you to feel like you have made progress. Plus, you may also feel a wonderful sense of accomplishment.
When you find yourself paralyzed, force yourself to take a small action step. Being inactive tends to make you feel worse and encourage mental negativity. Choosing to change is in itself a mood enhancer.
Change your mood, change your attitude, change your lifestyle.
Take Action Now!
A Fitness Plan That Works For You
Hey, Baby Boomers… if you are one of those people who can’t remember when was the last time you worked out, then before you rush into any fitness program, figure out a plan.
First, assess your lifestyle and condition. Do a gap analysis… First determine your current physical status. A smart place to start is to have a physical assessment done by your health care provoider. It’s always good to know what condition your body is in and get guidance about what are ideal goals for you to work towards. Even if you think you are really fit, having a thorough physical can provide you useful insight to your body’s needs and how to meet them. Your health care provider can help you design a healthy diet plan and exercise program.
Second, determine what you want to achieve and why you want to achieve it. Knowing your reasons and understanding their level of importance will help in designing your plan. Being motivated, particularly by an important personal reason and desire, will help you kick-start your physical fitness plan. Your reasons can range from managing critical health issues such as diabetes and high blood pressure to losing weight so that you look fabulous at your class reunion. The more passionate you are about your reasons, the more motivated you will be to achieve them.
Third, rather than think how much you have to accomplish, design your plan in six-week increments. Set goals within each six weeks for you to aim towards. Be realistic, but don’t be too easy. Losing 2 to 3 pounds per week may be a good goal for you to shoot for. One of the goals you need to reach every six-weeks is a feeling of success. Success is a tremendous motivator and will keep you going!
Fourth, don’t be over zealous when you start your regime. Gradually build-up your workouts. The type of workout you do should be something you enjoy. Don’t do activities that you absolutely dread doing. You will find yourself avoiding working out! Try new exercises and fitness activities. For instance, use a stability ball or resistance bands when working out. This type of exercise gear add diffferent routines and variety to your workouts.
Fifth, track your progress. Keep a journal on your activity and diet. Be honest; only you will know what is in your journal. This may be a real eye opener for you. Include your snacks throughout the day. By being aware of your habits, you can begin to change them.
Good Luck and Start Now!
Relieving Stress after a Long, Hard Day
Many people downplay the stresses of work, family, and personal obligations as a part of their everyday lives. However, it’s been proven that stress is a key contributor to a multitude of serious health conditions both physical and mental. It’s important to take care of yourself when you’re stressed out, as this can prolong your life and even youthful years. When you’re working hard, don’t be ashamed to take frequent short breaks; taking five minutes out of every hour for yourself will increase your productivity in the subsequent fifty-five. Be sure to reward yourself when you get home as well; consider turning on some relaxation music, ordering out for food now and then, and reading a good book or watching television for an hour.
There are a myriad of other ways to reduce stress, and if you take time out of your day for yourself, you will find that you are much more aware, energetic, and productive during the times that you need to be. Humans just weren’t built to be in overdrive 24/7, so make sure to take some time to appreciate all life has to offer.
Don’t Overlook Strength Training
When considering what needs to be included in a comprehensive fitness program, don’t overlook strength training!
Most people know that cardiovascular activity and a balanced diet are requirements for their health, but many do not think about including strength training. Strength exercises use fairly easy equipment gear. The most popular are free weights and resistance bands. Both types are relatively inexpensive.
Neoprene free weights come in different sizes/weights. The resistance bands have several different designs. You may want to use both types of gear. Your body will feel different with both and benefit by using either.
Discover which is a good fit for you. There is definitely one advantage for resistance bands, if you travel frequently, they pack well.
Sabotaging Fitness
Well…are you still mulling over in your mind about needing to finally take steps towards getting in shape. If you have not made any progress towards beginning your fitness program…what’s stopping you?
Baby Boomers, this message is for you…Stop Wasting Time!!!
“You” may be your biggest obstacle!!!! As the singer James Brown says…”Get Up Off that Thing and Dance and You’ll Feel Better!” The point is…take some type of action towards your fitness goals. Quit mildewing!
First, do not sabotage your success by doing exercises you absolutely despise. Start with activities you enjoy doing like dancing, walking, swimming, etc. Plus, don’t overdo your workouts. If you do too much, particularly when you are just beginning your workout regimen, you run the risk of injuring yourself or you will dread doing the exercises.
Have fun. Walking around your neighborhood or in a park is a great way to workout. Wear a pedometer when you walk. It’s fun to track how many steps you take. Your goal is to work-up to 10,000 steps per day.
Start gradually when beginning your fitness program. As always encouraged, check with your health care provider to make sure your good to go!
Fun With Stability Balls
Using a stability ball is actually fun and feels fabulous. It makes you think you are playing rather than working out. It does not matter if you are a beginner or an advanced exerciser, the stability ball is easy. All ages will enjoy this. Baby Boomers will particularly love working out with this exercise ball.
It is an ideal first piece of exercise equipment for using at home. It is very portable and light weight, and easy to travel with. When travelling on business, it is convenient to pack and use in your hotel room. The stability ball is also inexpensive compared to other exercise equipment. Plus, it will last for a very long time.
This exercise ball is a great tool for improving the strength of your abs and lower-back. Since it is somewhat unstable, you need to adjust yourself to stay balanced. It improves your functional strength, balance and flexibility. If you have done abdominal crunches on the floor, then you will feel the difference when doing the ab exercises on a stability ball. Then by using free weights with the stability ball as a bench is fantastic and effective for all your stabilizer muscles.
As always, consult your health care provider for guidance if necessary.