Archive for the ‘Exercise and Training’ Category

posted by | Comments Off on The Habits that shape you

The habits that make you.
Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:

Making a Habit 
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

  • Do not eat after 7pm each night.
  • Bring your lunch to work instead of eating fast food.
  • Exercise 4 times a week after work for 45 minutes each time.
  • Only eat fruits and veggies as your afternoon snack.
  • Get up early and exercise for an hour each morning.
  • Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

  • My new habit is to work with a personal trainer 3 times each week.
  • My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
  • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
  • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

posted by | Comments Off on Some fitness myths just don’t die

Certain fitness myths just won’t die.

These lies are passed from one person to the next, a little piece of misinformation that sets you up for failure.

Maybe you’ve heard one or two…

There’s the one about sit-ups melting off belly fat. Nope its just not true. (Sorry, guys, spot reduction is a myth. You’ve got to burn the fat from your body as a whole.)

Then there’s the one that says that the faster you perform an exercise the better, even at the expense of form. (Ouch! This is an invitation for injury. Never ever sacrifice form for speed.)

There’s even one about recovery days not being necessary. Nope, its not true!  (It’s actually vitally import to your recovery and fat loss to take rest days.)

But of all the fitness myths out there, the one that offends me the most is the idea that long, slow cardio sessions are the way to lose fat.

So many people waste their time and effort on this one. Do you?

In reality, short intense workouts that incorporate resistance training with challenging bouts of cardio will burn fat much quicker than a long, steady cardio session.

Who doesn’t love to save time?

If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.

Allow me to introduce you to a little technique called HIIT.

High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all it allows you to burn more calories.

There you have it—all you need to know to take your workouts to the next level.

posted by | Comments Off on ONLINE PERSONAL TRAINING

Have you ever been curious about online personal training?

I know that not everyone can afford to have a personal trainer, and not every knows how to exercise to get the results they work so hard for to reach their personal fitness goals.

Well if this sounds familiar to you, then read on.

Online Personal training is a a great option if you’re self-motivated but can’t seem to get the results you want, and need workouts that are specific to you and your goals. But more specifically, the exact methods scientifically proven to get results.

This is a self-driven program that focuses on your individual goals. Once you sign up and complete the health history and goal questionnaires, you’ll receive a program that is bespoke to your goals, whether it be fat loss, muscle gain and toning or completely transforming your body.

As an added bonus you also have a 30 day FREE TRIAL PERIOD!

CLICK BELOW to find out more.

10 Rules of Fat Loss

posted by | Comments Off on Exercise is a proven to relieve stress and anxiety

The subject of stress is to most people very real in today’s world of work, work, work and quite frankly work some more, but because I get to  train people every day, there is another factor I have observed other than my clients goals being achieved.

And that is that training and exercise always seems to have a positive effect and some sort of anxiety or stress relief, turns out that this connection between stress relief and exercise has been known for over 60 years. Whether you’re the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with.

But you don’t have to let it get the best of you, here are some links of the some of the most recent scientific research.

http://www.health.harvard.edu/press_releases/benefits-of-exercisereduces-stress-anxiety-and-helps-fight-depression

http://www.nhs.uk/Livewell/fitness/Pages/Whybeactive.aspx

Just to give you an idea, the majority of those people at the very top of the fortune 500 companies keep up with a  regular exercise schedule.

Yes its true, not everyone owns a fortune 500 company but most of us have stress in our lives, battling stress in your day-to-day routine, well you can stop pulling your hair out and get back to living a more relaxed life.

How can you turn your stress-filled life on its head?

With one of the best weapons against stress: exercise.

Because every time you exercise, you increase your body’s production of endorphins.

In case you didn’t get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It’s not the chocolate.)

Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing.

That’s right – any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.