I was looking over my appointments for the upcoming week and there are lots of them. I have lots of personal training sessions with clients, business meetings, eye doctor appointment, etc. When I see my schedule getting totally full like that I know that there are a few more appointments I need to add. I need to make an appointment with myself for my workouts and that is exactly what I do.
I workout regularly but even I have to reevaluate when my schedule is full of appointments. It is very easy to look at all the things you have to do in a day or a week and simply say ‘I’m too busy to workout’. The fact of the matter is that it is the times when you are busy that you need to schedule your exercise and not blow it off. If you allow yourself to use this excuse than you may open the floodgates and start excusing off your workouts every time you have something else to do in a day.
Let’s think about it, if your child needs to go the doctor you make time and schedule it. Any given week we make sure we schedule time for relaxation, cleaning, TV shows, shopping, etc. so please someone tell me why we can’t use that same mindset to make sure we exercise.
I don’t want to sound like a cliché but if you don’t have enough time for exercise than you don’t have enough time. Also, lets not forget that exercise creates energy, it fuels our tank, we are capable of much more when we work out versus when we don’t. I know for a fact that I would not be able to handle everything I have to do in a week if I was not eating healthy food and getting in my exercise. I would be dragging.
In this business, I think that this is the hardest concept to drive home to people who are just getting started. People think that if they are busy then squeezing in a workout will only overwhelm them. The truth is that by squeezing in whatever exercise you can you will be in a better state of mind to tackle the rest of you day. Also, in a day full of stuff you have to do, shouldn’t you be doing something for yourself? Exercise is the perfect thing.
People new to exercise also do not seem to get the concept that if you are tired, exercise will make you feel better and more energized. I guess I can understand why people feel that way. Logically, you think that if you are tired you can’t work out. Once you do this for a while you realize that the exact opposite is true. This is something that is played out right before our eyes each and every day at the gym. People come in tired having just gotten out of bed at 5:00 in the morning or they come dragging in after a hard days work at 6:00 at night. But guess what? When these people leave the gym they are not dragging, they are no longer tired. It is like magic and it works every time.
So I would like to challenge you to really think about what you’ve been doing and what you could be doing. Look at your schedule and see where you can insert a couple of workouts per week and don’t say you are too busy! My circuit training workouts only take 30 minutes. I know you have 30 minutes! Visist www.exerciseforeverybody.com to check them out!
Thursday, January 10, 2008
Tuesday, January 8, 2008
Weight Loss Obstacles - How To Avoid Weight Loss Burnout
Have you ever woke up one day, usually a Monday, and told yourself that this was the day you were going to start living a healthier lifestyle. The extra weight you are carrying is coming off and for good this time. You're going to eat all the right foods and go to the gym loyally. You are feeling highly motivated and you're ready to roll! How long did it last? Was it a month or two, a week or two, a day? You are not alone!
This is a very common problem, people don't live up to their own expectations and then they dismiss it, usually by saying 'I don't have any will power'. So that's it, you tell yourself you don't have any will power and you let that excuse you from what you need to do to get it. The beginning stages of any exercise program are always the toughest. This is when people have the greatest fall off rate. Why? There are a few reasons. The biggest reason is that people do too much too soon. You want to lose weight and you want to lose it now! Well, if one day you're eating pizza and ice cream and sitting on the couch and the next day you're eating bean sprouts and working out for an hour and a half, a red flag should be going up. This is not going to last! These are examples of two extremes and going to the extreme in either direction is not healthy and not necessary.
I cannot emphasize enough how important small lifestyle changes can be if you want to lose weight. With diet, that may mean adding more fruits and vegetables instead of fatty snacks, avoiding red meat and fried food, avoid nighttime eating, if you eat because you are bored, do something so that you are not bored, just to name a few.
With exercise, that may mean going for a walk after dinner or at lunch, exercising 3-5 days a week for 30 minutes, actively playing with the kids, finding an exercise class that you enjoy, just to name a few.
Another top reason that people give up on themselves and their weight loss is impatience. When people start eating better and exercising they tend to think that the results should come very fast. There is a lot wrong with this way of thinking. First of all, it is very unhealthy to lose weight fast. In order to do that you must deprive your body of many calories and therefore vital nutrients as well. This also slows down your metabolism so you will have a greater tendency to gain the weight back. Secondly, you did not get out of shape overnight, it is wrong to expect it come right back to you overnight as well.
On average, a weight loss of two pounds a week is considered healthy. The key is to enjoy the process and all the great things that happen along the way to your goal. It has to be about more than losing weight. You will have more energy and that feels good, you will be in better spirits as well. You may start to feel more confident and strong. These important changes come a lot faster than the final goal, so savor them. Let them act as motivation to keep you going. Remind yourself that when you were eating junk and not exercising that you felt lethargic, out of control, possibly even depressed.
Everyone hits bumps in the road to health and fitness. When you hit one of these inevitable bumps, you have two choices. You can either persevere and continue on your journey or take yourself back to where you started. Obviously, you were not happy at your starting point or else you never would have started at all. We all want to feel good, be healthy and active, have more energy, and be strong and confident. So, the next time you come to a fork in the road, remember this, tell yourself you are worth the effort, and choose the right way, the way towards health and happiness.
This is a very common problem, people don't live up to their own expectations and then they dismiss it, usually by saying 'I don't have any will power'. So that's it, you tell yourself you don't have any will power and you let that excuse you from what you need to do to get it. The beginning stages of any exercise program are always the toughest. This is when people have the greatest fall off rate. Why? There are a few reasons. The biggest reason is that people do too much too soon. You want to lose weight and you want to lose it now! Well, if one day you're eating pizza and ice cream and sitting on the couch and the next day you're eating bean sprouts and working out for an hour and a half, a red flag should be going up. This is not going to last! These are examples of two extremes and going to the extreme in either direction is not healthy and not necessary.
I cannot emphasize enough how important small lifestyle changes can be if you want to lose weight. With diet, that may mean adding more fruits and vegetables instead of fatty snacks, avoiding red meat and fried food, avoid nighttime eating, if you eat because you are bored, do something so that you are not bored, just to name a few.
With exercise, that may mean going for a walk after dinner or at lunch, exercising 3-5 days a week for 30 minutes, actively playing with the kids, finding an exercise class that you enjoy, just to name a few.
Another top reason that people give up on themselves and their weight loss is impatience. When people start eating better and exercising they tend to think that the results should come very fast. There is a lot wrong with this way of thinking. First of all, it is very unhealthy to lose weight fast. In order to do that you must deprive your body of many calories and therefore vital nutrients as well. This also slows down your metabolism so you will have a greater tendency to gain the weight back. Secondly, you did not get out of shape overnight, it is wrong to expect it come right back to you overnight as well.
On average, a weight loss of two pounds a week is considered healthy. The key is to enjoy the process and all the great things that happen along the way to your goal. It has to be about more than losing weight. You will have more energy and that feels good, you will be in better spirits as well. You may start to feel more confident and strong. These important changes come a lot faster than the final goal, so savor them. Let them act as motivation to keep you going. Remind yourself that when you were eating junk and not exercising that you felt lethargic, out of control, possibly even depressed.
Everyone hits bumps in the road to health and fitness. When you hit one of these inevitable bumps, you have two choices. You can either persevere and continue on your journey or take yourself back to where you started. Obviously, you were not happy at your starting point or else you never would have started at all. We all want to feel good, be healthy and active, have more energy, and be strong and confident. So, the next time you come to a fork in the road, remember this, tell yourself you are worth the effort, and choose the right way, the way towards health and happiness.
Thursday, January 3, 2008
Strength Training IS For Women - Ladies, Grab Those Weights
Strength training was once a practice reserved for male competitive athletes and bodybuilders. Fortunately, those outdated ideas are where they belong, in the past. Strength training has been proven to benefit all populations and it is absolutely essential if we wish to change the look of our bodies.
Women especially reap huge benefits both physically and mentally from weight bearing exercise. Strength training creates strong ligaments and tendons, which serve to support the joints and decrease the likelihood of injury from other activities. It is the best thing a woman can do to reduce her risk of osteoporosis because working with weights increases bone density. Strength training also increases your metabolism as well because by creating muscle tissue, you are creating tissue that is active and uses energy (calories) even when at rest. And maybe one of the sweetest surprise benefits of strength training for women is the confidence and sense of control it can give you, not to mention the ability to perform daily activities that require lifting with ease. (No more waiting for your husband to get home to open a jar!)
So how many of you women out there are afraid that if you lift weights you will get muscles that are too big? This is a common fear and nothing more than a myth. The vast majority of women cannot build large muscles because it is a genetic impossibility to do so. Women have high levels of the hormone estrogen and so the increase in muscle size that men (who have high levels of testosterone) have can never be the same for women.
When women strength train they will see a difference in muscle tone, strength and endurance and not necessarily in size. Do not be afraid of the weights, ladies, strength training is something wonderful that you can do for your body!
Another common myth is that you need to lose your fat before working on toning your muscle. Nothing could be further from the truth. If you are overweight and wanting to lose fat, you should be performing weight-bearing exercise along with cardiovascular exercise. By challenging your muscles with weights you are burning more calories than if you did cardio alone, you are building muscle tissue which in turn burns fat for fuel and you are less likely to have droopy skin from losing weight because you will have the toned muscle underneath.
A routine consisting of cardio activities such as walking, jogging, aerobic classes, etc. combined with lifting weights is without a doubt the most effective way to achieve your weight loss goals. We all know that women today are very busy. Have no fear because strength training need not be time consuming. A good weight-training workout can take as little as 20 minutes. Some things to consider; do not be afraid of challenging your muscles! You want to feel challenged when you are lifting weights. For example, if you are doing bicep curls and aiming for 12 repetitions, you should be feeling them by the tenth repetition and the twelfth should be very challenging. If you are not challenging your muscles than you are wasting your time and energy! Also, it is important to work all major muscle groups to keep your muscles in balance. In other words, you would not only want to do bicep curls, you want to also work your triceps so that the final result is the nice toned and proportionate look your going for.
For the safest, most effective program, seek the advice of fitness professional. You can also pick up a book or For the safest, most effective program, seek the advice of fitness professional. You can also pick up a book or video on the subject or join a gym. Get yourself familiar with strength training and get started! It is a decision you will not regret!
Barry Lovelace is an internationally recognized personal trainer and fitness professional. Visit his website for FREE health and fitness tips and a FREE Ebook titled 'How To Juggle Your Health and Fitness'.
Women especially reap huge benefits both physically and mentally from weight bearing exercise. Strength training creates strong ligaments and tendons, which serve to support the joints and decrease the likelihood of injury from other activities. It is the best thing a woman can do to reduce her risk of osteoporosis because working with weights increases bone density. Strength training also increases your metabolism as well because by creating muscle tissue, you are creating tissue that is active and uses energy (calories) even when at rest. And maybe one of the sweetest surprise benefits of strength training for women is the confidence and sense of control it can give you, not to mention the ability to perform daily activities that require lifting with ease. (No more waiting for your husband to get home to open a jar!)
So how many of you women out there are afraid that if you lift weights you will get muscles that are too big? This is a common fear and nothing more than a myth. The vast majority of women cannot build large muscles because it is a genetic impossibility to do so. Women have high levels of the hormone estrogen and so the increase in muscle size that men (who have high levels of testosterone) have can never be the same for women.
When women strength train they will see a difference in muscle tone, strength and endurance and not necessarily in size. Do not be afraid of the weights, ladies, strength training is something wonderful that you can do for your body!
Another common myth is that you need to lose your fat before working on toning your muscle. Nothing could be further from the truth. If you are overweight and wanting to lose fat, you should be performing weight-bearing exercise along with cardiovascular exercise. By challenging your muscles with weights you are burning more calories than if you did cardio alone, you are building muscle tissue which in turn burns fat for fuel and you are less likely to have droopy skin from losing weight because you will have the toned muscle underneath.
A routine consisting of cardio activities such as walking, jogging, aerobic classes, etc. combined with lifting weights is without a doubt the most effective way to achieve your weight loss goals. We all know that women today are very busy. Have no fear because strength training need not be time consuming. A good weight-training workout can take as little as 20 minutes. Some things to consider; do not be afraid of challenging your muscles! You want to feel challenged when you are lifting weights. For example, if you are doing bicep curls and aiming for 12 repetitions, you should be feeling them by the tenth repetition and the twelfth should be very challenging. If you are not challenging your muscles than you are wasting your time and energy! Also, it is important to work all major muscle groups to keep your muscles in balance. In other words, you would not only want to do bicep curls, you want to also work your triceps so that the final result is the nice toned and proportionate look your going for.
For the safest, most effective program, seek the advice of fitness professional. You can also pick up a book or For the safest, most effective program, seek the advice of fitness professional. You can also pick up a book or video on the subject or join a gym. Get yourself familiar with strength training and get started! It is a decision you will not regret!
Barry Lovelace is an internationally recognized personal trainer and fitness professional. Visit his website for FREE health and fitness tips and a FREE Ebook titled 'How To Juggle Your Health and Fitness'.
Tuesday, January 1, 2008
Got Stomach Fat? - Get Rid of it For Good
Let's face it, nobody likes a fat stomach. Belly fat is the number one complaint among people looking to improve their bodies. Thanks to too much misinformation, people often embark on an endless journey of crunches and sit-ups. This is NOT the answer. You need a full body approach to fitness and health in order to get the results you want, a nice flat belly.
The stomach area is often the last hiding ground for fat but it doesn't have to be that way. Does a lean midsection and tight flat abs seem like just a dream? Follow these 3 steps and you will be on your way to a flat stomach in no time.
1) Eat your fruits and vegetables. I'm sure you've heard it before but are you doing it? When it comes to losing fat, including that stubborn stomach fat, fruits and vegetables provide your body with lots of nutrition and not alot of calories which is key. Most fruits and vegetables are also high in fiber and help to keep you full. The other great thing about eating fruit and vegetables is the ease in which we digest them so that you feel lean and clean after eating instead of bloated and heavy. Avoid canned fruits and vegetables and stick to fresh or frozen.
2) Workout Consistently - This does not mean spending hour upon hour in the gym, quite the opposite, your workouts should be efficient and effective. Focus on the quality of your workout and not the quantity and be consistent. I can not stress this enough - Consistency is the number one difference between people who lose fat and keep it off and those who don't!
3) Decrease Portions and Increase Meals - To be honest, chances are your portions are probably too big. Most people's are. Thanks to distorted portions in restaurants and 'all you can eat' buffets, we've lost sight of just how much we really need to eat. It is really no surprise that most people are carrying around stubborn stomach fat. Experiment with smaller portions in order to retrain your stomach and your eyes to a more rational portion size. Eating smaller portions also allows you to eat more often which is great for your metabolism and for burning fat.
You did not get a fat stomach overnight. Be patient and consistent with these three steps and you will be well on your way to a nice flat stomach.
Uncover the secret for uncovering your abs
Barry Lovelace is an internationally recognized personal trainer and fitness professional. Visit his website BarryLovelace.com and get a FREE Ebook 'How To Juggle Your Health and Fitness' along with other great health and fitness tips.
The stomach area is often the last hiding ground for fat but it doesn't have to be that way. Does a lean midsection and tight flat abs seem like just a dream? Follow these 3 steps and you will be on your way to a flat stomach in no time.
1) Eat your fruits and vegetables. I'm sure you've heard it before but are you doing it? When it comes to losing fat, including that stubborn stomach fat, fruits and vegetables provide your body with lots of nutrition and not alot of calories which is key. Most fruits and vegetables are also high in fiber and help to keep you full. The other great thing about eating fruit and vegetables is the ease in which we digest them so that you feel lean and clean after eating instead of bloated and heavy. Avoid canned fruits and vegetables and stick to fresh or frozen.
2) Workout Consistently - This does not mean spending hour upon hour in the gym, quite the opposite, your workouts should be efficient and effective. Focus on the quality of your workout and not the quantity and be consistent. I can not stress this enough - Consistency is the number one difference between people who lose fat and keep it off and those who don't!
3) Decrease Portions and Increase Meals - To be honest, chances are your portions are probably too big. Most people's are. Thanks to distorted portions in restaurants and 'all you can eat' buffets, we've lost sight of just how much we really need to eat. It is really no surprise that most people are carrying around stubborn stomach fat. Experiment with smaller portions in order to retrain your stomach and your eyes to a more rational portion size. Eating smaller portions also allows you to eat more often which is great for your metabolism and for burning fat.
You did not get a fat stomach overnight. Be patient and consistent with these three steps and you will be well on your way to a nice flat stomach.
Uncover the secret for uncovering your abs
Barry Lovelace is an internationally recognized personal trainer and fitness professional. Visit his website BarryLovelace.com and get a FREE Ebook 'How To Juggle Your Health and Fitness' along with other great health and fitness tips.
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