Ungh (pronounced Un-Ga) the Caveman probably didn’t have a Cybex home gym in his cave. Nor did he make cave drawings of his buddies doing bicep curls with two, 10-pound wild boars.
Ungh was a mobile creature that relied on only one form of transportation. His feet. He hunted, gathered, dragged, lifted and flung whatever he needed to get through the day.
That's a far cry from punching away at the keyboard, picking up the phone receiver and carrying our lunch trays from the cash wrap to our table 20 or so feet away.
Ungh, of course, is imaginary, but what he represents is the essence of this article and the path to optimal health.
Because I brought up the Paleolithic age, does than mean I'm saying that we should live like cavemen?
Absolutley not.
I’ll be the first to tell you that camping is a fantastic construct on paper or when it’s talked about at the dinner table, but put me out in the woods in a tent on cold earth and I long to be in my own bed in complete comfort.
Our modern world offers so much luxury that it's a burden to remove all of them such as the butcher, modern agriculture and the interstate system. Remember it probably took Ungh months to visit his Great Aunt in Hunderland.
The purpose of this article is to give you back the power to control your fitness.
There is so much information about weight training, cardiovascular training, heart rate, BMI, RMR, BMR, Body Composition, VO2 Max, etc. that the average person begins to think that exercise is actually a science.
But do we as everyday people need to know about all that scientific stuff? Do we have to know how the plane flies in order to get to Fiji?
Exercise is something that is inherent to us. It's just something that we’re supposed to do--not to question its effectiveness.
Kids know it. They run, play, wrestle and dig in the dirt without anyone telling them that it’s the right thing to do. They just do it. It’s instinctual to move.
I love watching kids run because it is such an unaffected motion. Take a freeze-frame picture of a kid running and put it next to the best Kenyan runner in the world and I bet you'll see some eerie similarities. Running is a natural motion and our bodies know how to run and walk before they leave the womb even though our physical bodies can’t.
Many of the clients I work with on a regular basis have a very common dilemma. You might share it with them. They yo-yo. Lose the weight, gain the weight, lose the weight, gain the weight.
One of the reasons this happens is because of the science of exercise. The science gives conflicting views and it demonstrates how people can lose the weight without really addressing the issues of long term maintenance for weight loss--or at least how to KEEP it off.
When you're scared that you'll put the weight on, 9 times out of 10 you will put it on. It’s about intention, focus and motion, not about science. People who come to me are afraid to even start working out because they feel that if they work hard and lose the weight that they'll eventually put it back on and it will be a huge waste of time. Yikes.
The philosophy of your exercise program should be simple. It should involve movement as a natural and everyday objective and take your busy schedule into account.
This is why I don’t think I’m contributing to the flack we read everyday in woman’s and men's magazines and mass produced fitness books—I’m convinced they’re the same, just with different models and covers on the front.
My contribution is that when we make motion our daily objective that we will in fact lose weight, be more productive and feel fantastic without having to think about what exercises get the best results in the quickest amount of time. I essentially want you to stop thinking about the challenge of putting exercise into your schedule and I want you to just do it--without much thought.
Non-smokers never think about smoking cigarettes. Smokers always think about it. People who quit smoking manage to understand this construct. If you need to quit smoking you can't make a big deal of it. You just have to stop thinking about cigarettes. Then you'll be a non-smoker. I promise.
Same with exercise. You have to stop thinking about being able to fit it in. It just has to fit. If it does, then you'll succeed.
Simple motion is the easiest way to get started and to get hooked. When we move, we feel vibrant and alive. Wouldn't you want to feel like that--even if it’s just a few days a week?
***********
Get the revolutionary "50 Second Fitness Quick Fix" and get great health and fitness tips delivered to your emailbox in video!
Fitness's first video-zine is perfect for the busy person! Free!
Sign Up for the 50 Second Fitness Quick Fix Here!
Monday, July 31, 2006
Sunday, July 09, 2006
You're Getting Fat from Carbs Too...
I was doing a search recently about fat cells and came across this:
So how does this apply to your energy levels and weight loss?
1. Carbs, which are turned to glucose in your body once ingested, do make you fat!
2. It takes your precious energy to transfer your glucose into fat. So when you eat a piece of 500 calorie cake, not only are you storing the extra sugars as fat, you're also getting tired. You need to use 125 calories to turn that glucose into fat! That's comparable to a 15 minute walk.
3. I always talk about efficiencies... when your body is doing an inefficient process you're suffering from the results. In this case unnecessary energy expenditure!
It is also possible for fat cells to take up glucose and amino acids, which have been absorbed into the bloodstream after a meal, and convert those into fat molecules. The conversion of carbohydrates or protein into fat is 10 times less efficient than simply storing fat in a fat cell, but the body can do it. If you have 100 extra calories in fat (about 11 grams) floating in your bloodstream, fat cells can store it using only 2.5 calories of energy. On the other hand, if you have 100 extra calories in glucose (about 25 grams) floating in your bloodstream, it takes 23 calories of energy to convert the glucose into fat and then store it. Given a choice, a fat cell will grab the fat and store it rather than the carbohydrates because fat is so much easier to store.
So how does this apply to your energy levels and weight loss?
1. Carbs, which are turned to glucose in your body once ingested, do make you fat!
2. It takes your precious energy to transfer your glucose into fat. So when you eat a piece of 500 calorie cake, not only are you storing the extra sugars as fat, you're also getting tired. You need to use 125 calories to turn that glucose into fat! That's comparable to a 15 minute walk.
3. I always talk about efficiencies... when your body is doing an inefficient process you're suffering from the results. In this case unnecessary energy expenditure!
Sunday, April 23, 2006
12 Ways to Make Weight Loss a Breeze
Is effortless weight loss possible?
Well, it certainly can be easier than it is. With more and more Americans on diets and just as many of them binging, there has to be a way to stop the extremities and just get down to what works and what doesn't.
Here are 12 ways to make losing weight as easy as apple pie... well... maybe rice cakes!
1. When it comes to activity, one minute is better than none. If want to workout but only have 10 minutes, fine, just workout for 10 minutes. Don't get stuck thinking that if you don't have 30 minutes then it's not worth it.
2. Get a positive support group. Not a bunch of people hanging around talking about how much they want a chocolate sundae, but surround yourself with people who are pushing hard for better health.
3. Walk after dinner. You can burn calories and speed up your digestion by moving a little after your meal. This is also a great time to spend with family or someone who supports what you're doing.
4. Smile. I can’t tell you how important this is for weight loss. The more you smile the less anxiety you have. The less anxiety, the more you can relax and not reach for food to calm you down.
5. Visualize a thinner you. Spend time in the morning or at night visualizing yourself thinner and lighter. Think about how you'll walk in a room, think about how you'll bounce out of bed. If you can see it, it can happen.
6. Make a collage. Make a collage that represents the ideal you. Cut out pictures from magazines and newspapers that get you motivated and put them all together. Put your collage on the refrigerator or on your closet door so you see it once or twice a day.
7. Set small tangible goals. You should be reaching goals every week that you've set for yourself. Whether it's lose one pound or eat 6 servings of spinach, make it achievable and keep track.
8. Eat something you love once in a while and don’t worry about the calories or the fat. Don't look at this as a "cheat" but as something that you want to do. You will feel better about it and it won't become a "forbidden" event.
9. Stop thinking about your diet. You should view this as a way of life. "Diet" thoughts lead to overeating and deprivation behavior afterwards.
10. Do exercises that you like. Too many people do exercises that they don't like and then they dislike exercise. If you don't like the treadmill, stop using it and find something you do enjoy.
11. Don't watch TV. What does this have to do with dieting? It will help you reduce anxiety. Studies have shown that watching television raises levels of stress. This can be a trigger for overeating.
12. Eat cayenne pepper. Cayenne pepper can raise your metabolism up to 8% for 2 hours after eating. This alone will not help you lose the weight, but every little bit helps.
Well, it certainly can be easier than it is. With more and more Americans on diets and just as many of them binging, there has to be a way to stop the extremities and just get down to what works and what doesn't.
Here are 12 ways to make losing weight as easy as apple pie... well... maybe rice cakes!
1. When it comes to activity, one minute is better than none. If want to workout but only have 10 minutes, fine, just workout for 10 minutes. Don't get stuck thinking that if you don't have 30 minutes then it's not worth it.
2. Get a positive support group. Not a bunch of people hanging around talking about how much they want a chocolate sundae, but surround yourself with people who are pushing hard for better health.
3. Walk after dinner. You can burn calories and speed up your digestion by moving a little after your meal. This is also a great time to spend with family or someone who supports what you're doing.
4. Smile. I can’t tell you how important this is for weight loss. The more you smile the less anxiety you have. The less anxiety, the more you can relax and not reach for food to calm you down.
5. Visualize a thinner you. Spend time in the morning or at night visualizing yourself thinner and lighter. Think about how you'll walk in a room, think about how you'll bounce out of bed. If you can see it, it can happen.
6. Make a collage. Make a collage that represents the ideal you. Cut out pictures from magazines and newspapers that get you motivated and put them all together. Put your collage on the refrigerator or on your closet door so you see it once or twice a day.
7. Set small tangible goals. You should be reaching goals every week that you've set for yourself. Whether it's lose one pound or eat 6 servings of spinach, make it achievable and keep track.
8. Eat something you love once in a while and don’t worry about the calories or the fat. Don't look at this as a "cheat" but as something that you want to do. You will feel better about it and it won't become a "forbidden" event.
9. Stop thinking about your diet. You should view this as a way of life. "Diet" thoughts lead to overeating and deprivation behavior afterwards.
10. Do exercises that you like. Too many people do exercises that they don't like and then they dislike exercise. If you don't like the treadmill, stop using it and find something you do enjoy.
11. Don't watch TV. What does this have to do with dieting? It will help you reduce anxiety. Studies have shown that watching television raises levels of stress. This can be a trigger for overeating.
12. Eat cayenne pepper. Cayenne pepper can raise your metabolism up to 8% for 2 hours after eating. This alone will not help you lose the weight, but every little bit helps.
Tuesday, March 28, 2006
Worrying About the Snow Can Stop You in Your Health and Fitness Tracks
There’s a reason the saying “You only get one chance” is such a cliché… because it’s TRUE!
You only have one opportunity to live this life (at least as far as I know) so why not make it fantastic? Why not do something that you’ve never done before.
Let me tell you a personal story that you might be able relate to…
Annmarie’s (my partner in crime) Volkswagen was getting older. We could feel it in the steering and the breaks and the engine. It was a 2002 Jetta with over 92,000 miles. Talk about driving!
About a week ago, we were walking around New Caanan, CT and passed the Ford dealership. Outside in the lot was a beautiful 2006 Mustang. Now, I’m not a car guy, but this thing can make anyone with a pulse get excited. This thing had it all… down to the chrome air vents and the “Mustang” tape along the side panel.
I ran a finger along the spoiler, turned to Ann and said, “What’s stopping us from getting this car? Why don’t we have one of these things?”
“The snow,” she said.
“That’s it?”
“Yeah, I guess.”
Well, for someone like me, that wasn’t enough.
I wasn’t going to let some unpredictable factor like the snow get in the way of my life. How many times did it really snow this winter… and the last… and the one before that. Not enough to stop me from getting a great looking car. Worrying about the snow is not the way to live if you know you only get one shot.
We had a Mustang in less than 10 days.
Hey, if the thing stinks in the snow, then we’ll work it out. But think about all the days there won’t be snow and we’ll be revving the engine at a stoplight, enjoying the ride!
Have you been making your decisions based on the snow?
How many miles do you feel like you have on YOUR odometer. Do you feel like Ann’s Jetta? Still young and overworked?
You don’t have to feel this way… particularly since you really do only have once go at it. You can be a Mustang. You can use the momentum that you’ve already gotten from starting to take you to a new level of health and fitness.
What you have to do is stop making silly excuses. Yes, I know you’re busy! I am too. What you need to understand is that you’ll be really pissed when you’re not busy and your body has deteriorated to a point where you can’t work anymore. Or when you’re kids or grandkids want to go out and play with you and you’re molded to the couch because you can’t muster the energy to get off your duff.
Stop worrying about your employees, your kids, your business… the snow… and take care of yourself.
If you do, then everyone else will be taken care of as well.
****************
Get the revolutionary "50 Second Fitness Quick Fix" and get great health and fitness tips delivered to your emailbox in video!
Fitness's first video-zine is perfect for the busy person! Free!
Sign Up for the 50 Second Fitness Quick Fix Here!
You only have one opportunity to live this life (at least as far as I know) so why not make it fantastic? Why not do something that you’ve never done before.
Let me tell you a personal story that you might be able relate to…
Annmarie’s (my partner in crime) Volkswagen was getting older. We could feel it in the steering and the breaks and the engine. It was a 2002 Jetta with over 92,000 miles. Talk about driving!
About a week ago, we were walking around New Caanan, CT and passed the Ford dealership. Outside in the lot was a beautiful 2006 Mustang. Now, I’m not a car guy, but this thing can make anyone with a pulse get excited. This thing had it all… down to the chrome air vents and the “Mustang” tape along the side panel.
I ran a finger along the spoiler, turned to Ann and said, “What’s stopping us from getting this car? Why don’t we have one of these things?”
“The snow,” she said.
“That’s it?”
“Yeah, I guess.”
Well, for someone like me, that wasn’t enough.
I wasn’t going to let some unpredictable factor like the snow get in the way of my life. How many times did it really snow this winter… and the last… and the one before that. Not enough to stop me from getting a great looking car. Worrying about the snow is not the way to live if you know you only get one shot.
We had a Mustang in less than 10 days.
Hey, if the thing stinks in the snow, then we’ll work it out. But think about all the days there won’t be snow and we’ll be revving the engine at a stoplight, enjoying the ride!
Have you been making your decisions based on the snow?
How many miles do you feel like you have on YOUR odometer. Do you feel like Ann’s Jetta? Still young and overworked?
You don’t have to feel this way… particularly since you really do only have once go at it. You can be a Mustang. You can use the momentum that you’ve already gotten from starting to take you to a new level of health and fitness.
What you have to do is stop making silly excuses. Yes, I know you’re busy! I am too. What you need to understand is that you’ll be really pissed when you’re not busy and your body has deteriorated to a point where you can’t work anymore. Or when you’re kids or grandkids want to go out and play with you and you’re molded to the couch because you can’t muster the energy to get off your duff.
Stop worrying about your employees, your kids, your business… the snow… and take care of yourself.
If you do, then everyone else will be taken care of as well.
****************
Get the revolutionary "50 Second Fitness Quick Fix" and get great health and fitness tips delivered to your emailbox in video!
Fitness's first video-zine is perfect for the busy person! Free!
Sign Up for the 50 Second Fitness Quick Fix Here!
Saturday, February 25, 2006
You Don’t Have to Get it Right...You Just Have to Get it Started!
Six months ago, I received an email that changed my life.
I have now given this simple principle to every one of my clients and whoever I come in contact with. I believe this might be the one, most important principle of not only fitness success, but success in all other realms of life.
It is so simple that it hurts me to think that if I had known this 5, 10, 20 years ago I’d now be on a national stage helping literally hundreds of thousands of people reach their fitness and health goals.
The email was from Mike Littman, a 30-something motivational speaker. He was offering a free audio CD (something I'm always a sucker for). So I signed up, received it a week later and popped it into the player.
He was loud, sometimes obnoxious, but let me tell you what… he said one thing that really got me thinking.
Are you ready for it?
"You don’t have to get it right, you just have to get it going."
Too many of us wait for all of our ducks to get in a row before we take any action. They might never line up.
Too many of us obsessively cross our T’s and dot our I’s right through the paper before we make a move. We could be losing it all.
Where does it get us? Nowhere... and fast.
Why does this apply to your health and fitness?
Well, why haven’t you decided to get into shape? Why haven’t you thought about going to the gym? Why haven’t you met with a personal trainer to assess your specific fitness needs?
Are you waiting for the money? Are you waiting for the time? Are you too busy?
You’re not getting started. You’re trying to get it right.
If you continue to try to get it right, your health is going to deteriorate right in front of you, your family and your coworkers.
You just have to get it started.
I meet with a guy who was deteriorating, but didn’t want to commit to more than 2 sessions. That’s great! Good for him. What a fantastic start.
I’m meeting with another family soon that just wants some nutrition tips but aren’t ready for a workout plan. Fantastic! They’re making a move!
This is what is unfortunate...
I see hundreds of people every week that give me excuses about why they’re not in shape. Time, money and low energy.
I look at it this way...
If you don’t have the energy and go through the day lost in a haze due to improper nutrition and lack of exercise, you’re always going to be short on time and you’ll never be able to invest in your health.
REMEMBER: You only have ONE shot at life. Why are you squandering it with excuses?
I say this because I mean it and live it. And yes, it is difficult at times. That’s why I want to help you. That’s why I want you to do something about it today and get started.
Here’s what I want you to do. Pick one, two or do all of the things listed below and just get started. Do me that favor... just get started.
You can:
-Check out the prices at the gym.
-Go to a chiropractor to adjust you.
-Throw away some junk food in your cabinet.
-Take a 10 minute walk.
-Eat one less cookie.
-Make a salad.
-Take a 2 minute walk.
...Something.
You don’t have to get it right... you just have to get it started!
Your life is on the line.
Go and get started.
I have now given this simple principle to every one of my clients and whoever I come in contact with. I believe this might be the one, most important principle of not only fitness success, but success in all other realms of life.
It is so simple that it hurts me to think that if I had known this 5, 10, 20 years ago I’d now be on a national stage helping literally hundreds of thousands of people reach their fitness and health goals.
The email was from Mike Littman, a 30-something motivational speaker. He was offering a free audio CD (something I'm always a sucker for). So I signed up, received it a week later and popped it into the player.
He was loud, sometimes obnoxious, but let me tell you what… he said one thing that really got me thinking.
Are you ready for it?
"You don’t have to get it right, you just have to get it going."
Too many of us wait for all of our ducks to get in a row before we take any action. They might never line up.
Too many of us obsessively cross our T’s and dot our I’s right through the paper before we make a move. We could be losing it all.
Where does it get us? Nowhere... and fast.
Why does this apply to your health and fitness?
Well, why haven’t you decided to get into shape? Why haven’t you thought about going to the gym? Why haven’t you met with a personal trainer to assess your specific fitness needs?
Are you waiting for the money? Are you waiting for the time? Are you too busy?
You’re not getting started. You’re trying to get it right.
If you continue to try to get it right, your health is going to deteriorate right in front of you, your family and your coworkers.
You just have to get it started.
I meet with a guy who was deteriorating, but didn’t want to commit to more than 2 sessions. That’s great! Good for him. What a fantastic start.
I’m meeting with another family soon that just wants some nutrition tips but aren’t ready for a workout plan. Fantastic! They’re making a move!
This is what is unfortunate...
I see hundreds of people every week that give me excuses about why they’re not in shape. Time, money and low energy.
I look at it this way...
If you don’t have the energy and go through the day lost in a haze due to improper nutrition and lack of exercise, you’re always going to be short on time and you’ll never be able to invest in your health.
REMEMBER: You only have ONE shot at life. Why are you squandering it with excuses?
I say this because I mean it and live it. And yes, it is difficult at times. That’s why I want to help you. That’s why I want you to do something about it today and get started.
Here’s what I want you to do. Pick one, two or do all of the things listed below and just get started. Do me that favor... just get started.
You can:
-Check out the prices at the gym.
-Go to a chiropractor to adjust you.
-Throw away some junk food in your cabinet.
-Take a 10 minute walk.
-Eat one less cookie.
-Make a salad.
-Take a 2 minute walk.
...Something.
You don’t have to get it right... you just have to get it started!
Your life is on the line.
Go and get started.
Wednesday, January 11, 2006
5 Ways to Avoid the Winter Exercise Blues
Who wants to go outside to exercise during the winter in the Northeast? I know for me it's a struggle to lace up my shoes and go out for a jog when the sleet is pelting against my office window.
So how are you supposed to stay in fantastic shape during the colder months of the year? Here are 5 little secrets that will keep you on track until it's shorts and t-shirt weather again!
1. Ice Skate!
During the winter it's usually to cold, to dark, or to dangerous to walk or run outside on the roads. Not to mention slippery. To get in a great workout and stay relatively warm (at least without the wind chill) ice skating is the way to go. Yes, you can go to a local pond and shovel off the snow to start a pickup game of hockey, but even better yet is to go to the local ice rink for a free skate.
A free skate is just a few hours where the rink opens up for the public. It is very reasonably priced (about $20 for two with skate rentals) and ice skating is a great workout! A few laps at a elevated pace will certainly get you sweating.
Haven't ice skated since high school? Don't worry, Ann and I went a month and a half ago for the first time in a long time and picked it up again just like riding a bike. But if you are worried, it doesn't hurt to get a pair of kneepads!
2. Wear Under Armour
If you're a trooper and need to be outside this thermal wear is the way to go. It's expensive, but it will keep you warm AND dry. The fabric is engineered to wick sweat away from your body. This means that you won't be soaked to the bone and freeze up on those cold days when you're working out hard.
Under Armour makes tops, bottoms, headgear, gloves, etc., so you can accessorize and wear them all under your workout clothes for maximum winter comfort!
3. Know Your Physical Limits
Yes, you could exercise outside all winter long, but there are some days when your health is more important than pushing it.
Have you ever gone outside on one of those days where the air is so cold to breathe in that you have a coughing fit right there on the spot?
Well if you have, or even if you haven't, your body is telling you something very important… the air is too cold for you to safely warm it up before it gets to your lungs. You should never exercise outside when the temperature is more than 80-90 degrees below your body temperature. Your lungs will pay for it.
This is called exercise induced asthma (EIA) and its symptoms include wheezing, chest tightness, coughing, chest pain, shortness of breath and can lead to chronic asthma.
So if you think it's too cold, it probably is. Stay inside and see tips #4 and 5!
4. Learn a Bodyweight Exercise Routine
A bodyweight routine is a series of exercises that need no equipment and that you can do in your own home. There are many types of bodyweight routines... yoga, pilates, yoglaties, aerobics, etc. These routines will get you in great shape in the privacy and warmth of your own home.
When you are doing these routines, you must be sure that you get a cardiovascular workout as well as a stretching and strengthening workout. If you can't go outside and get your heart rate up, then you have to do it inside. This requires a little more creativity!
Repetitions of squats, bear squats, upward dog-downward dog, jumping jacks, etc can serve as a fantastic cardiovascular and strengthening workout that covers all fitness bases. To find out more about bodyweight routines, visit our website and take a look at our "Lifestyle Fitness Points System." In this program you will find all the exercises, I've mentioned above, plus 10 routines you can start using right away no matter what your level of fitness is!
5. Start Your Own Personal Gym
Now's the time to think about getting a treadmill or elliptical machine... or maybe even that Bowflex you were looking at a year ago. Having your own equipment and knowing how to use it will keep you motivated and help you stay on track.
You'll never have the "I don't have time to go to the gym" excuse anymore. The gym will be right there waiting for you. Talk about convenience!
Shop around and you'll be rewarded with the best deals!
So how are you supposed to stay in fantastic shape during the colder months of the year? Here are 5 little secrets that will keep you on track until it's shorts and t-shirt weather again!
1. Ice Skate!
During the winter it's usually to cold, to dark, or to dangerous to walk or run outside on the roads. Not to mention slippery. To get in a great workout and stay relatively warm (at least without the wind chill) ice skating is the way to go. Yes, you can go to a local pond and shovel off the snow to start a pickup game of hockey, but even better yet is to go to the local ice rink for a free skate.
A free skate is just a few hours where the rink opens up for the public. It is very reasonably priced (about $20 for two with skate rentals) and ice skating is a great workout! A few laps at a elevated pace will certainly get you sweating.
Haven't ice skated since high school? Don't worry, Ann and I went a month and a half ago for the first time in a long time and picked it up again just like riding a bike. But if you are worried, it doesn't hurt to get a pair of kneepads!
2. Wear Under Armour
If you're a trooper and need to be outside this thermal wear is the way to go. It's expensive, but it will keep you warm AND dry. The fabric is engineered to wick sweat away from your body. This means that you won't be soaked to the bone and freeze up on those cold days when you're working out hard.
Under Armour makes tops, bottoms, headgear, gloves, etc., so you can accessorize and wear them all under your workout clothes for maximum winter comfort!
3. Know Your Physical Limits
Yes, you could exercise outside all winter long, but there are some days when your health is more important than pushing it.
Have you ever gone outside on one of those days where the air is so cold to breathe in that you have a coughing fit right there on the spot?
Well if you have, or even if you haven't, your body is telling you something very important… the air is too cold for you to safely warm it up before it gets to your lungs. You should never exercise outside when the temperature is more than 80-90 degrees below your body temperature. Your lungs will pay for it.
This is called exercise induced asthma (EIA) and its symptoms include wheezing, chest tightness, coughing, chest pain, shortness of breath and can lead to chronic asthma.
So if you think it's too cold, it probably is. Stay inside and see tips #4 and 5!
4. Learn a Bodyweight Exercise Routine
A bodyweight routine is a series of exercises that need no equipment and that you can do in your own home. There are many types of bodyweight routines... yoga, pilates, yoglaties, aerobics, etc. These routines will get you in great shape in the privacy and warmth of your own home.
When you are doing these routines, you must be sure that you get a cardiovascular workout as well as a stretching and strengthening workout. If you can't go outside and get your heart rate up, then you have to do it inside. This requires a little more creativity!
Repetitions of squats, bear squats, upward dog-downward dog, jumping jacks, etc can serve as a fantastic cardiovascular and strengthening workout that covers all fitness bases. To find out more about bodyweight routines, visit our website and take a look at our "Lifestyle Fitness Points System." In this program you will find all the exercises, I've mentioned above, plus 10 routines you can start using right away no matter what your level of fitness is!
5. Start Your Own Personal Gym
Now's the time to think about getting a treadmill or elliptical machine... or maybe even that Bowflex you were looking at a year ago. Having your own equipment and knowing how to use it will keep you motivated and help you stay on track.
You'll never have the "I don't have time to go to the gym" excuse anymore. The gym will be right there waiting for you. Talk about convenience!
Shop around and you'll be rewarded with the best deals!
Friday, January 06, 2006
2006: What's In and What's Out in the World of Weight Loss and Fitness
Part 1 of 2
I'm under the impression that the health and fitness world wants to keep the information that I'm about to tell you as a guarded secret. Why? So we don't lose our jobs! If everyone one knows what's new and hot in the industry, who needs to fitness professional, right?
Well, I'm willing to take the chance and actually give you the information--burst the bubble and tell you what the buzz is in our little world--so you can get a quick start in 2006 on your fitness and health goals and get yourself in the shape you've always dreamed of.
There's always new and incredible products on the market and believe me some of these things are absolutely awesome! But others, as I'm sure you know are complete duds... how many of you still have the Thigh Master?
Which diet should you try? Which supplements should you buy? Where is everyone exercising this year?
This year it looks like some of the old standbys, I mean thousand year old standbys, are in, while some of the fads of 2005 are fading fast--soon to be outdated and replaced with what REALLY works!
So without further ado, here's a list of what's in for 2006 and what is old new from 2005.
Atkins is OUT
Sorry, no more pepperoni and sausage pizzas sans crust. The Atkins company went under last year after operating briefly without it's fearless leader, Dr. Robert Atkins, who died of complications from a fall on the ice in 2004... which certainly is something I've always found fishy... considering the heart risks that come with his diet. Could something like an MI cause a sudden collapse on a slippery sidewalk? Hmmm.
The Atkins Diet helped people lose record weight, but also caused greasy skin, raised cholesterol and increased the chance of the yo-yo diet by promoting a way of eating that at best could be called "grossly unnatural".
Raw Foods IN!
Carol Alt is our new leader. The raw food revolution has taken its hold due to her persistent work and promotion. More people are recognizing the benefits of raw foods and how they can increase your health.
Diets full of raw foods--30-40% is OK, 50-60% is excellent--will help lower cholesterol, lower blood pressure, regulate blood sugar levels, help you lose weight and get you healthy in no time.
What's so special about uncooked foods? Much of the cooked and packaged foods we eat are completely depleted of nutrients because of the way they are prepared. Raw foods not only keep the nutrients intact--just as nature wanted--they also carry live enzymes that your body needs for great health and fitness.
Get out and buy a book or two on how to cook (sorry... "prepare"!) raw foods, incorporate them into your diet once a day and you'll see the difference immediately!
Bench Press OUT
Sorry, Muscleheads, the bench press is old news. Keep piling on the weight and watch your shoulders and rotator cuff disintegrate. Other exercises that are definitely out for the recreational lifter are: Leg Curls (Quad and Hamstring), Dead Lift and Military Press.
Each of these exercises are too often abused and cause a large number of gym injuries every year.
If you do them, be sure you have a trained fitness professional help you with your form... but even then be wary, they were most likely trained in the old school.
Body Weight Exercises IN!
Could you believe that exercises over 5000 years old could be making a comeback?!?!
There's a reason they are still around... they work!!!
Exercises like the Upward Dog/Downward Dog, Hindu Squat, and the Sun Salute are coming back big time because exercise professionals have seen their benefits over and over and over again.
These exercises don't isolate, they give you a full body workout stimulating all your muscle groups, your GI system, your nervous system and your heart. Talk about efficiency!
Hydrogenated Oils OUT!
No more Trans-Fats! We won't take it anymore!
For those of you who don't know, trans-fats or hydrogenated oils are what the big food companies have been putting in your snack foods since the 1960's to extend the shelf life of their products.
These are modified oils that can take a serious toll on the body--scaring arteries and causing heart disease.
You body reads these fats just like it would other fats and distributes them accordingly... problem is, the trans-fats don't do the same functions that the regular fats do... in fact they do NOTHING except hang around and clog your arteries.
Next time you pick up any packaged food, look at the ingredients. If you see hydrogenated oils (or partially) put it down and try a new product without them! Beware, this might be a trying task. Many of the foods we eat have been loaded with this stuff for years.
But if you stick it to the trans-fats, your body will thank you!
Cod Liver Oil... IN!
You heard me right. Cod Liver Oil is IN!
Your grandmother might be proud to hear it... but many people think gross, gross and more gross!
But what's great is that you can get the oil in pill form for those of you how don't like the thought of swigging a tablespoon of this miracle oil every morning.
Why is it good for you?
Vitamin E and Omega 3 Oils are essential for your circulation and lower your risk of cardiovascular disease! Good fats work wonders for your heart.
In the winter, get a product like Carlson's that has vitamins A and D added. The A will help with your skin, eyes and mucus membranes. And since you're probably away from the sun more often than not in the cold months, you can get the D from the oil for strong bones and calcium absorption!
That's it for the first half... next week, I'll continue the list with the best "-biotics", why core strength training is causing more injury than good, and more!
Stay tuned!
P.S. If you haven't gotten the "Lifestyle Fitness Points System" yet, you need to get your head examined!
It costs you only $35.00 for a great program that will get you more energy, help you be more productive and help you lose weight and feel fantastic!
$35 is less than the cost of a month at the local gym. You can't go wrong!
Click Here today to get your copy. Hurry, we're going to raise the price after the next 15 copies are sold!
I'm under the impression that the health and fitness world wants to keep the information that I'm about to tell you as a guarded secret. Why? So we don't lose our jobs! If everyone one knows what's new and hot in the industry, who needs to fitness professional, right?
Well, I'm willing to take the chance and actually give you the information--burst the bubble and tell you what the buzz is in our little world--so you can get a quick start in 2006 on your fitness and health goals and get yourself in the shape you've always dreamed of.
There's always new and incredible products on the market and believe me some of these things are absolutely awesome! But others, as I'm sure you know are complete duds... how many of you still have the Thigh Master?
Which diet should you try? Which supplements should you buy? Where is everyone exercising this year?
This year it looks like some of the old standbys, I mean thousand year old standbys, are in, while some of the fads of 2005 are fading fast--soon to be outdated and replaced with what REALLY works!
So without further ado, here's a list of what's in for 2006 and what is old new from 2005.
Atkins is OUT
Sorry, no more pepperoni and sausage pizzas sans crust. The Atkins company went under last year after operating briefly without it's fearless leader, Dr. Robert Atkins, who died of complications from a fall on the ice in 2004... which certainly is something I've always found fishy... considering the heart risks that come with his diet. Could something like an MI cause a sudden collapse on a slippery sidewalk? Hmmm.
The Atkins Diet helped people lose record weight, but also caused greasy skin, raised cholesterol and increased the chance of the yo-yo diet by promoting a way of eating that at best could be called "grossly unnatural".
Raw Foods IN!
Carol Alt is our new leader. The raw food revolution has taken its hold due to her persistent work and promotion. More people are recognizing the benefits of raw foods and how they can increase your health.
Diets full of raw foods--30-40% is OK, 50-60% is excellent--will help lower cholesterol, lower blood pressure, regulate blood sugar levels, help you lose weight and get you healthy in no time.
What's so special about uncooked foods? Much of the cooked and packaged foods we eat are completely depleted of nutrients because of the way they are prepared. Raw foods not only keep the nutrients intact--just as nature wanted--they also carry live enzymes that your body needs for great health and fitness.
Get out and buy a book or two on how to cook (sorry... "prepare"!) raw foods, incorporate them into your diet once a day and you'll see the difference immediately!
Bench Press OUT
Sorry, Muscleheads, the bench press is old news. Keep piling on the weight and watch your shoulders and rotator cuff disintegrate. Other exercises that are definitely out for the recreational lifter are: Leg Curls (Quad and Hamstring), Dead Lift and Military Press.
Each of these exercises are too often abused and cause a large number of gym injuries every year.
If you do them, be sure you have a trained fitness professional help you with your form... but even then be wary, they were most likely trained in the old school.
Body Weight Exercises IN!
Could you believe that exercises over 5000 years old could be making a comeback?!?!
There's a reason they are still around... they work!!!
Exercises like the Upward Dog/Downward Dog, Hindu Squat, and the Sun Salute are coming back big time because exercise professionals have seen their benefits over and over and over again.
These exercises don't isolate, they give you a full body workout stimulating all your muscle groups, your GI system, your nervous system and your heart. Talk about efficiency!
Hydrogenated Oils OUT!
No more Trans-Fats! We won't take it anymore!
For those of you who don't know, trans-fats or hydrogenated oils are what the big food companies have been putting in your snack foods since the 1960's to extend the shelf life of their products.
These are modified oils that can take a serious toll on the body--scaring arteries and causing heart disease.
You body reads these fats just like it would other fats and distributes them accordingly... problem is, the trans-fats don't do the same functions that the regular fats do... in fact they do NOTHING except hang around and clog your arteries.
Next time you pick up any packaged food, look at the ingredients. If you see hydrogenated oils (or partially) put it down and try a new product without them! Beware, this might be a trying task. Many of the foods we eat have been loaded with this stuff for years.
But if you stick it to the trans-fats, your body will thank you!
Cod Liver Oil... IN!
You heard me right. Cod Liver Oil is IN!
Your grandmother might be proud to hear it... but many people think gross, gross and more gross!
But what's great is that you can get the oil in pill form for those of you how don't like the thought of swigging a tablespoon of this miracle oil every morning.
Why is it good for you?
Vitamin E and Omega 3 Oils are essential for your circulation and lower your risk of cardiovascular disease! Good fats work wonders for your heart.
In the winter, get a product like Carlson's that has vitamins A and D added. The A will help with your skin, eyes and mucus membranes. And since you're probably away from the sun more often than not in the cold months, you can get the D from the oil for strong bones and calcium absorption!
That's it for the first half... next week, I'll continue the list with the best "-biotics", why core strength training is causing more injury than good, and more!
Stay tuned!
P.S. If you haven't gotten the "Lifestyle Fitness Points System" yet, you need to get your head examined!
It costs you only $35.00 for a great program that will get you more energy, help you be more productive and help you lose weight and feel fantastic!
$35 is less than the cost of a month at the local gym. You can't go wrong!
Click Here today to get your copy. Hurry, we're going to raise the price after the next 15 copies are sold!
Subscribe to:
Posts (Atom)
