Press Conference 1996 Lance Armstrong
On Wednesday October 2, I was diagnosed with testicular cancer. I have been made aware that it has spread to other parts of my body... I... I am... here to say, I will work with the doctors to overcome... and I will work hard to race once again.
Just DO it Nike Ad
Sunday July 24, 2005 Lance Armstrong not only beat cancer, but also went out on top after winning seven consecutive Tour De France bicycle races. If you don't know, the Tour De France bike race is with out a doubt the most grueling endurance race ever. For the most conditioned athletes it is the hardest optical they will ever face. However, for Lance after cancer, the race seems as if it were just a formality of a race already won.
No one will ever know what truly drives a human being to overcome such odds. No one will ever know what demons they had to face each and every day in those beds, bikes and back roads of their minds. What I do know is Lance did go from denying his condition to having a deep desire to overcome it and succeed!
In my best selling book I write what it takes to go from denial about your health to incorporating exercise into your daily routine.
Heres a small portion:
From Denial to Desire
Living in a state of denial can really be a big weight to carry for anyone, no matter what the circumstances are surrounding it. But, what does it mean to be in denial of your health? What are some of the behaviors that are associated with denial?
I know I need to make an appointment for a checkup! But you don't.
I may have a few pounds on me, but I still feel fine.
I walk on the golf course isn't that enough?
I'm going to die sooner or later, why start now on an exercise program?
Ok, I get the point, but
Where do I go from here? Whats next for me?
HAVE A DEEP DESIRE
What does it mean to have deep desire for something? Remember those feelings you had back when you wanted your first bicycle. That Barbie doll you made a fit over in the toy store in front of everyone. Or what about that girl or boy you would have done just about anything for? There was such a hunger, a burning in your gut. You couldn't even think straight, eat or sleep because it occupied your every thought. You just had to have it!
HAVE HOPE
Have hope! Acknowledging the reality of your life does not mean you have to give up hope. It can mean just the opposite, A new, fresh beginning. Many a people have done extraordinary things with nothing but a little bit of hope. Combine that with some faith and a deep desire to feel better, you may be surprised how your life will change.
HAVE AN OPEN MIND
Have an open mind toward exercise and eating better, rather than resenting the actions.
Accept the fact that life will not hand you a perfect situation.
Learn that your self-worth is not based upon if you ask for help along the way.
We age. Our metabolism slows down, and we are more prone to injuries and illness. However, it does not have to be fatal or depressing if you exercise and eat better. The threesome of denial, pride and laziness will always be followed up by some unwanted consequence to your health. And things that make you resist exercise and eating right are only illusions you have created.
If the whys are big enough, the hows don't matter!
Niche
HAVE A LONG-TERM ATTITUDE
If you want to go from denial to desire, call on the all or nothing attitude. If you are going to start now, you have to start for good. The reality is you will have good attitude and bad attitude days for the rest of your life. But understand, if you are going to be healthier through exercise and eating, you are going to have to participate in some form of exercise till the day you die. This is not a temporary fix to a long-term problem; it is a lifestyle.
TAKE AN INSIDE-OUT APPROACH
It is really important to understand that in order to sustain a healthy lifestyle, you have to develop a positive type of mind set. Sure it looks great and feels great to have a well-shaped body on the outside. However, you will never win the aging battle if you think that all you have to do is work on the outside of the body.
You will have a better chance of feeling better inside and outside if you have a deep desire to be healthy both physically and emotionally first! When your motives and desires come from the heart or INSIDE-OUT, then true health begins to grow. And if your physical appearance changes during the process, that is icing on the cake.
2012年8月15日星期三
2012年8月14日星期二
How much weight? How many reps?
“How many reps/sets should I do?”
“How much weight should I lift?”
These are two of the most common questions I hear as soon as people learn I am a personal trainer. For some, it's as if those are the only questions; they seem to think that if they figure out those, everything else will fall into place.
It's only partly true. The number of reps/sets and amount of weight are definitely key components that will make the difference between success and frustration. Of course, there is far more to a successful workout, such as choosing the right exercises and properly performing them, incorporating cardio, and following proper eating habits.
Yet in terms of the how many/how much questions, because no two people are the same, there are no one-size-fits-all answers.
The first thing to consider is your goal. Men and women usually have different goals. The most common goal for men is to build muscle and strength; women usually want to build muscle tone, but not too much. (We'll cover other scenarios too.)
The second thing to determine is how your body responds to exercise. This is an oft-neglected but essential factor in putting together a personalized program that will work. If your goal is to gain muscle, but you have difficulty doing so, your program will be different from that of someone who develops muscle easily. Likewise, if you want to tone but tend to bulk up when lifting weights, your program will differ from that of someone who does not tend to bulk up.
By taking into consideration your goal and how your body responds to exercise you can modify reps/sets and weight/intensity in order to achieve the results you want.
WEIGHT
Strength level is subjective. Weight that feels heavy for one person might feel light for another, especially considering different fitness levels. Also as you exercise and get stronger, of course, weight that was once challenging might become easy. So the easiest way to determine how much weight to lift is by breaking it down into five levels.
Light
Moderately Light
Moderate
Moderately Heavy
Heavy
"Light" is when the weight is so low you don't even feel like you're exercising. If you are working out and it feels light, pick things up.
At the " Moderately Light" weight, by the time you reach your final reps you will feel as if you have been doing some, but not too much, work.
At the " Moderate" weight, after the set you feel like you are definitely making effort but are giving 70 percent to 80 percent and thus could still go for a few more reps.
" Moderately Heavy" is the weight for most people. You feel like you are making an effort to finish the set, about 90 percent of all you've got, but you could actually do one or two more reps with perfect form .
"Heavy" is a weight that takes 100 percent of your strength. You can do all the reps with perfect form but couldn't do even one more without breaking the form.
REPS
In order to determine how many reps to do, it is helpful to review the latest findings about reps and development: Research has shown that you can get muscle tone and development by doing any number of reps between 1 and 20. Anything more than 20 reps will give mainly endurance benefits; you won't see more improvement on muscle tone. Between 1 and 5 reps, you are training for what is called "power." An example of power is a "power lifter" raising 700 pounds. It's an amazing proof of strength, but he couldn't lift that amount for several reps. For most, the ideal is between 6 and 20 reps. I know that's a wide range. That's why knowing your goals and how your body responds to exercise will help you select the best number within that range.
PUTTING IT TOGETHER
If you are a beginner, start with two sets of 15 to 20 reps each at a " Moderately Light" weight. After a few weeks, increase to " Moderate" weight for two sets of 15 to 20 reps each . These are the guidelines for both men and women who haven't worked out for a while, regardless of how your body responds to exercise. Your goal at this stage is to gently communicate to your body that you are doing something new that demands it to work harder, thus encouraging your body to adapt.
Females trying to tone should do two sets of 10 to 15 reps each at a "Moderately Heavy" weight. You will build muscle tone, but the high number of reps will keep you from loading on excess weight, which would make you bulk up. If you are a female who tends to bulk up, increase the reps to 15 to 20 per set . The extra-high number of reps will force you to lighten up the weight, but will still give you the "burn". If trying to gain strength and muscle, increase the number of sets to 3 , drop the number of reps to 6 to 10 and increase weight to "Heavy." If you are doing 6 to 10 reps and going all out, you're lifting a pretty good amount of weight.
If you are a male trying to develop your body in a moderate way, stay between 8 to 12 reps each and do 3 sets at a "Moderately Heavy" weight. If your goal is to get as strong as possible and develop as much as you can, or if you have a hard time developing muscle, stay between 6 to 10 reps for 3 to 4 sets at "Heavy" weight. (In other words, the weight is so heavy that you can't do more than 10 reps without breaking form. If the weight is so heavy that you can't even do 6 reps, you are lifting too much; decrease the weight till you can do at least 6 reps.
“How much weight should I lift?”
These are two of the most common questions I hear as soon as people learn I am a personal trainer. For some, it's as if those are the only questions; they seem to think that if they figure out those, everything else will fall into place.
It's only partly true. The number of reps/sets and amount of weight are definitely key components that will make the difference between success and frustration. Of course, there is far more to a successful workout, such as choosing the right exercises and properly performing them, incorporating cardio, and following proper eating habits.
Yet in terms of the how many/how much questions, because no two people are the same, there are no one-size-fits-all answers.
The first thing to consider is your goal. Men and women usually have different goals. The most common goal for men is to build muscle and strength; women usually want to build muscle tone, but not too much. (We'll cover other scenarios too.)
The second thing to determine is how your body responds to exercise. This is an oft-neglected but essential factor in putting together a personalized program that will work. If your goal is to gain muscle, but you have difficulty doing so, your program will be different from that of someone who develops muscle easily. Likewise, if you want to tone but tend to bulk up when lifting weights, your program will differ from that of someone who does not tend to bulk up.
By taking into consideration your goal and how your body responds to exercise you can modify reps/sets and weight/intensity in order to achieve the results you want.
WEIGHT
Strength level is subjective. Weight that feels heavy for one person might feel light for another, especially considering different fitness levels. Also as you exercise and get stronger, of course, weight that was once challenging might become easy. So the easiest way to determine how much weight to lift is by breaking it down into five levels.
Light
Moderately Light
Moderate
Moderately Heavy
Heavy
"Light" is when the weight is so low you don't even feel like you're exercising. If you are working out and it feels light, pick things up.
At the " Moderately Light" weight, by the time you reach your final reps you will feel as if you have been doing some, but not too much, work.
At the " Moderate" weight, after the set you feel like you are definitely making effort but are giving 70 percent to 80 percent and thus could still go for a few more reps.
" Moderately Heavy" is the weight for most people. You feel like you are making an effort to finish the set, about 90 percent of all you've got, but you could actually do one or two more reps with perfect form .
"Heavy" is a weight that takes 100 percent of your strength. You can do all the reps with perfect form but couldn't do even one more without breaking the form.
REPS
In order to determine how many reps to do, it is helpful to review the latest findings about reps and development: Research has shown that you can get muscle tone and development by doing any number of reps between 1 and 20. Anything more than 20 reps will give mainly endurance benefits; you won't see more improvement on muscle tone. Between 1 and 5 reps, you are training for what is called "power." An example of power is a "power lifter" raising 700 pounds. It's an amazing proof of strength, but he couldn't lift that amount for several reps. For most, the ideal is between 6 and 20 reps. I know that's a wide range. That's why knowing your goals and how your body responds to exercise will help you select the best number within that range.
PUTTING IT TOGETHER
If you are a beginner, start with two sets of 15 to 20 reps each at a " Moderately Light" weight. After a few weeks, increase to " Moderate" weight for two sets of 15 to 20 reps each . These are the guidelines for both men and women who haven't worked out for a while, regardless of how your body responds to exercise. Your goal at this stage is to gently communicate to your body that you are doing something new that demands it to work harder, thus encouraging your body to adapt.
Females trying to tone should do two sets of 10 to 15 reps each at a "Moderately Heavy" weight. You will build muscle tone, but the high number of reps will keep you from loading on excess weight, which would make you bulk up. If you are a female who tends to bulk up, increase the reps to 15 to 20 per set . The extra-high number of reps will force you to lighten up the weight, but will still give you the "burn". If trying to gain strength and muscle, increase the number of sets to 3 , drop the number of reps to 6 to 10 and increase weight to "Heavy." If you are doing 6 to 10 reps and going all out, you're lifting a pretty good amount of weight.
If you are a male trying to develop your body in a moderate way, stay between 8 to 12 reps each and do 3 sets at a "Moderately Heavy" weight. If your goal is to get as strong as possible and develop as much as you can, or if you have a hard time developing muscle, stay between 6 to 10 reps for 3 to 4 sets at "Heavy" weight. (In other words, the weight is so heavy that you can't do more than 10 reps without breaking form. If the weight is so heavy that you can't even do 6 reps, you are lifting too much; decrease the weight till you can do at least 6 reps.
2012年8月12日星期日
How small training variations can be the difference between progress and stagnation
There has been much written on the subject of periodization and variation in resistance training. I'm a very strong advocate of these principles, both from my own experience and the results others have achieved (and are continuing to achieve) using these principles.
There are literally an infinite number of ways you can structure a program, and more training variables than I can probably think of off hand. Everybody knows the basics like intensity, rep range, and split, right? Well to give you a quick run-down there are also variables like rep tempo, rest interval, volume, density, and frequency to name a few.
Not only this but there are also training techniques like supersets, giant sets, trisets, circuits, pre/post-exhaust, drop sets, and wave loading that you can incorporate into your lifting schedule. And in the grand scheme of things all this is barely scratching the surface. See what I mean about infinite program variation?
The problem is though, while some people take all this into account (and those that don't, may you wallow in the pit of the so-called "hard-gainer" for eternity) there's one thing they invariably end up missing - the movements.
Exercise selection is something that far too many people, myself included, tend to forget about. You get comfortable with a set of movements and you do them program in, program out, no matter what else you change - and for some people I'm betting that its the factor that has got them stuck in a rut.
Things like split and rep range your body will adapt to relatively quickly which is why they are probably the most varied parameters from program to program - more often than not the rep range will change many times even in the same program. Though your body might take a lot longer to adapt to the selection of exercises you are using, more-so if you frequently change the other program variables, make no mistake - IT WILL ADAPT.
Your body is like some sort of Borg warrior from Star Trek, no matter how advanced your technology is your body will find a way to adapt and then BANG - your progress is assimilated into the hive mind of the supplement-junkies. For the love of god don't end up like Picard.
I'm guilty of it myself, learning new movements can be annoying because for a week or two your form is kinda shaky and you're not really sure what sort of weight you should be using and aww to hell with it I'm just gonna bench some more.
The truth of the matter is that for a little extra effort you can get out of that rut, sometimes not even by changing movements altogether. Even a slight variation in the same movement you are using could be enough to get some more progress going. I've come across some good examples of both that I thought I'd share in this article alongside their more "regular" counterparts, as well as a short list of exercises these movements can replace in your program if you aren't even doing them to start with.
There are literally an infinite number of ways you can structure a program, and more training variables than I can probably think of off hand. Everybody knows the basics like intensity, rep range, and split, right? Well to give you a quick run-down there are also variables like rep tempo, rest interval, volume, density, and frequency to name a few.
Not only this but there are also training techniques like supersets, giant sets, trisets, circuits, pre/post-exhaust, drop sets, and wave loading that you can incorporate into your lifting schedule. And in the grand scheme of things all this is barely scratching the surface. See what I mean about infinite program variation?
The problem is though, while some people take all this into account (and those that don't, may you wallow in the pit of the so-called "hard-gainer" for eternity) there's one thing they invariably end up missing - the movements.
Exercise selection is something that far too many people, myself included, tend to forget about. You get comfortable with a set of movements and you do them program in, program out, no matter what else you change - and for some people I'm betting that its the factor that has got them stuck in a rut.
Things like split and rep range your body will adapt to relatively quickly which is why they are probably the most varied parameters from program to program - more often than not the rep range will change many times even in the same program. Though your body might take a lot longer to adapt to the selection of exercises you are using, more-so if you frequently change the other program variables, make no mistake - IT WILL ADAPT.
Your body is like some sort of Borg warrior from Star Trek, no matter how advanced your technology is your body will find a way to adapt and then BANG - your progress is assimilated into the hive mind of the supplement-junkies. For the love of god don't end up like Picard.
I'm guilty of it myself, learning new movements can be annoying because for a week or two your form is kinda shaky and you're not really sure what sort of weight you should be using and aww to hell with it I'm just gonna bench some more.
The truth of the matter is that for a little extra effort you can get out of that rut, sometimes not even by changing movements altogether. Even a slight variation in the same movement you are using could be enough to get some more progress going. I've come across some good examples of both that I thought I'd share in this article alongside their more "regular" counterparts, as well as a short list of exercises these movements can replace in your program if you aren't even doing them to start with.
2012年8月9日星期四
Michelle Obama: Baring her arms to the world
One thing that Michelle is most famous for, and that no first lady has revealed in the past, is her toned arms in sleeveless outfits. She is seen in numerous photos including the covers of magazines, such as Vogue magazine where she sported a stunning silk sleeveless top; and People’s magazine where she ravished in a lacy pink sleeveless blouse. She was also recently seen in a purple sleeveless shirt this past Tuesday at congress.
This new sleeveless trend of Michelle Obama has caused a lot of talk in the fitness industry. Women are proclaiming that they want Obama arms, instead of Madonna arms, or Kelly Ripa arms. Mrs. Obama, at 44 years of age, is a prime example of a woman who commits to being the first lady; a full time mom; and still finds time to fit fitness into her daily routine. She admittedly told People magazine that she does 3-90 minute training sessions a week and that both she and President Obama get up at 5:30am to work out and have breakfast.
Personal trainers will openly admit that women tend to shy away from strength training. But, Michelle Obama has created this Obama ripple effect inspiring many women both young and old to take responsibility for their bodies through strength training. She also shows how strength training can have beneficial results: toned arms. Michelle Obama contradicts the myth that strength training will only produce the muscular body builder type arms that most women believe.
The media however has been buzzing and controversy has risen about Obama’s sleeveless shirts being considered too revealing. A columnist from the Boston Herald, Lauren Beckham Falcone wrote to Obama, "It's February. Going sleeveless in subzero temperature is just showing off. All due respect."
But, despite these whispers many women in the community have decided to change their own way of life after seeing Michelle’s stunningly toned arms. A 25 year old woman proclaimed after she had seen Obama’s speech on Tuesday that she was going to shift herself into high gear and go buy a couple of 5 pound dumbbells for herself.
It is important to note however, that we must train all the muscles of the body when strength training. Even if you are targeting a specific area of muscles, personal trainers would advise training all the different muscles to prevent the limitation of lean mass. You first need to target body fat before you can begin toning. The main idea and purpose of strength training is to build lean muscle mass, and decrease body fat.
If you are unsure of where to start, I would suggest going and getting a set of 5-10 pound dumbbells and doing 12-15 reps of a few different exercises: bicep curls, lateral raises, and tricep kickbacks for starters. You can easily find these exercises as well as other arm exercises at our fitness.com exercise page. It does take time however to see results, so give at least 6-8 weeks.
Another important key is to focus on your diet while strength training. Try to maintain a healthy diet that includes: lean protein, whole grains, fruits and vegetables. While trying to maintain muscle stick to lean protein like fish, chicken (without the skins), beans and eggs.
This new sleeveless trend of Michelle Obama has caused a lot of talk in the fitness industry. Women are proclaiming that they want Obama arms, instead of Madonna arms, or Kelly Ripa arms. Mrs. Obama, at 44 years of age, is a prime example of a woman who commits to being the first lady; a full time mom; and still finds time to fit fitness into her daily routine. She admittedly told People magazine that she does 3-90 minute training sessions a week and that both she and President Obama get up at 5:30am to work out and have breakfast.
Personal trainers will openly admit that women tend to shy away from strength training. But, Michelle Obama has created this Obama ripple effect inspiring many women both young and old to take responsibility for their bodies through strength training. She also shows how strength training can have beneficial results: toned arms. Michelle Obama contradicts the myth that strength training will only produce the muscular body builder type arms that most women believe.
The media however has been buzzing and controversy has risen about Obama’s sleeveless shirts being considered too revealing. A columnist from the Boston Herald, Lauren Beckham Falcone wrote to Obama, "It's February. Going sleeveless in subzero temperature is just showing off. All due respect."
But, despite these whispers many women in the community have decided to change their own way of life after seeing Michelle’s stunningly toned arms. A 25 year old woman proclaimed after she had seen Obama’s speech on Tuesday that she was going to shift herself into high gear and go buy a couple of 5 pound dumbbells for herself.
It is important to note however, that we must train all the muscles of the body when strength training. Even if you are targeting a specific area of muscles, personal trainers would advise training all the different muscles to prevent the limitation of lean mass. You first need to target body fat before you can begin toning. The main idea and purpose of strength training is to build lean muscle mass, and decrease body fat.
If you are unsure of where to start, I would suggest going and getting a set of 5-10 pound dumbbells and doing 12-15 reps of a few different exercises: bicep curls, lateral raises, and tricep kickbacks for starters. You can easily find these exercises as well as other arm exercises at our fitness.com exercise page. It does take time however to see results, so give at least 6-8 weeks.
Another important key is to focus on your diet while strength training. Try to maintain a healthy diet that includes: lean protein, whole grains, fruits and vegetables. While trying to maintain muscle stick to lean protein like fish, chicken (without the skins), beans and eggs.
2012年8月7日星期二
Not All Carbs Are Created Equally
Carbohydrates have long been studied as an energy source and the debate as to what quantities and types of carbohydrates are optimal for performance and health is ongoing. Some types of carbohydrates, most often termed 'simple' carbohydrates, are converted more easily into fat in the body, raise blood glucose levels rapidly, and are linked to certain health issues such as obesity, cancer, and diabetes, to name a few (1). Other carbohydrates, sometimes referred to as 'complex' carbohydrates, are not converted to fat easily and are also not linked with negative health problems (1). Due to the important effects that carbohydrates have on the body, glycemic index and glycemic load should be taken into consideration when planning for fitness, nutrition, sport performance, and overall health.
Developed about 30 years ago, the glycemic index ranks carbohydrate-containing foods based on the effect that they have on blood glucose (sugar) levels. The glycemic index uses a scale from 0 – 100, with 100 being equivalent to ingesting 50 grams of pure sugar. To find the glycemic index of a particular food, a portion of the food that contains 50 grams of available carbohydrate is fed to test subjects (1). The subjects' blood sugar response to that food is then measured and compared to the blood sugar response after ingesting 50 grams of glucose. For exa
ctive to others. And it gets even worse -- you have reason to be concerned.
3) People judge others by how they look
It's a fact of life that people really do judge us by the way we look. The more attractive we are, the more strongly people are drawn to us. Studies have shown that people who are more attractive get promoted more quickly and make more money. You can insist on political correctness all you want, but it isn't going to give you that raise. And it's certainly not going to bring you more clients and customers.
Of course I agree that it's not fair to be judged by the shape of your body, but belaboring that fact is not going to give you the results you desire. If you want to achieve success and abundance, there's really just one question that's helpful: "What are you going to do about it so you can achieve the benefits below?"
The benefits of taking action
1) More confidence
I know how you feel - because I used to be more than 30 pounds overweight. Before I finally claimed the fit and healthy body I truly wanted, I was down and depressed. Now, I love meeting people and I even love being on stage and in front of the camera. There are no longer any worries about how I look. Instead, I'm free to focus on the reason I'm there.
2) More physical energy
You see, most people spend up to 70% of their energy just digesting their food. That doesn't leave too much for doing the kind of things that will boost your success. So if you can reduce that percentage to 50% by making your metabolism more effective, you'll practically double the energy you have available. Imagine the competitive edge all that new energy could give you.
3) More emotional energy
And you'll gain more energy in other ways as well... How long does it take you to find clothes that make you look good -- or at least as good as possible? Finding clothes that flatter a less than fit body can be a true project. Not only does it require extra time to go through your closet or a store's offerings to find something that camouflages those "bad" parts, but it also takes a lot of energy. How so, you may wonder...
Most people really beat themselves up in dressing rooms. Looking at the unvarnished truth in full-length mirror can be challenging indeed. But do you know how much emotional energy all that self-criticism can take? And chances are, you're also doing the same thing every morning when you decide what to wear for the day.
4) Success and abundance
You will begin to thrive in all areas of your life once being self-conscious about your body no longer holds you back.
Now, if you are ready to thrive, I'd like to invite you to claim your free Consumer's Awareness Guide and MindBody FX Book Preview which will give you the support to finally claim your fit and healthy body, double your energy, and boost your confidence so you can achieve true abundance.
Developed about 30 years ago, the glycemic index ranks carbohydrate-containing foods based on the effect that they have on blood glucose (sugar) levels. The glycemic index uses a scale from 0 – 100, with 100 being equivalent to ingesting 50 grams of pure sugar. To find the glycemic index of a particular food, a portion of the food that contains 50 grams of available carbohydrate is fed to test subjects (1). The subjects' blood sugar response to that food is then measured and compared to the blood sugar response after ingesting 50 grams of glucose. For exa
ctive to others. And it gets even worse -- you have reason to be concerned.
3) People judge others by how they look
It's a fact of life that people really do judge us by the way we look. The more attractive we are, the more strongly people are drawn to us. Studies have shown that people who are more attractive get promoted more quickly and make more money. You can insist on political correctness all you want, but it isn't going to give you that raise. And it's certainly not going to bring you more clients and customers.
Of course I agree that it's not fair to be judged by the shape of your body, but belaboring that fact is not going to give you the results you desire. If you want to achieve success and abundance, there's really just one question that's helpful: "What are you going to do about it so you can achieve the benefits below?"
The benefits of taking action
1) More confidence
I know how you feel - because I used to be more than 30 pounds overweight. Before I finally claimed the fit and healthy body I truly wanted, I was down and depressed. Now, I love meeting people and I even love being on stage and in front of the camera. There are no longer any worries about how I look. Instead, I'm free to focus on the reason I'm there.
2) More physical energy
You see, most people spend up to 70% of their energy just digesting their food. That doesn't leave too much for doing the kind of things that will boost your success. So if you can reduce that percentage to 50% by making your metabolism more effective, you'll practically double the energy you have available. Imagine the competitive edge all that new energy could give you.
3) More emotional energy
And you'll gain more energy in other ways as well... How long does it take you to find clothes that make you look good -- or at least as good as possible? Finding clothes that flatter a less than fit body can be a true project. Not only does it require extra time to go through your closet or a store's offerings to find something that camouflages those "bad" parts, but it also takes a lot of energy. How so, you may wonder...
Most people really beat themselves up in dressing rooms. Looking at the unvarnished truth in full-length mirror can be challenging indeed. But do you know how much emotional energy all that self-criticism can take? And chances are, you're also doing the same thing every morning when you decide what to wear for the day.
4) Success and abundance
You will begin to thrive in all areas of your life once being self-conscious about your body no longer holds you back.
Now, if you are ready to thrive, I'd like to invite you to claim your free Consumer's Awareness Guide and MindBody FX Book Preview which will give you the support to finally claim your fit and healthy body, double your energy, and boost your confidence so you can achieve true abundance.
2012年8月6日星期一
Health benefits of Organic Flax Seed oil
Flax seed oil also known as Linseed oil is highly recommended for general wellbeing and for whole body nutrition and is considered to be nature’s richest source of omega-3 fatty acids
Omega 3 fatty acids are needed for the health of almost all body systems. Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fibre, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil.
Studies show that Omega-3 fatty acids found in Flax Seed oil help lower cholesterol. The EFA’s are also known to help protect the body against high blood pressure, inflammation, water retention and lowered immune function.
Flax Seed oil is known to reduce the risk of cancer, due to the high content of lignan in it. Research suggests that populations with a large amount of lignan in their diet show fewer incidences of cancer, especially colon and breast cancer.
Flax Seed oil is also known to help to lower cholesterol, protect against heart disease, promote the growth of healthy hair and nails, improve absorption of calcium, and help increase the metabolic rate, making it good for weight loss.
Flax Seed oil is also known to be helpful in the treatment of Eczema, Psoriasis, and Dandruff and can relieve some cases of Premenstrual Syndrome (PMS) in females.
Unfortunately, our current diets do not come close to meeting our daily EFA (essential fatty acids) requirements. It’s recommendable to take Flax Seed in oil form rather than capsule form, as about 10 -15 capsules makes for the recommended amount which is just short of 1 tablespoon of Flax Seed oil. The best way to ingest this is by adding it to your shake or smoothie to disguise the taste, although the taste according to many is not that bad and almost nutty.
Omega 3 fatty acids are needed for the health of almost all body systems. Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fibre, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil.
Studies show that Omega-3 fatty acids found in Flax Seed oil help lower cholesterol. The EFA’s are also known to help protect the body against high blood pressure, inflammation, water retention and lowered immune function.
Flax Seed oil is known to reduce the risk of cancer, due to the high content of lignan in it. Research suggests that populations with a large amount of lignan in their diet show fewer incidences of cancer, especially colon and breast cancer.
Flax Seed oil is also known to help to lower cholesterol, protect against heart disease, promote the growth of healthy hair and nails, improve absorption of calcium, and help increase the metabolic rate, making it good for weight loss.
Flax Seed oil is also known to be helpful in the treatment of Eczema, Psoriasis, and Dandruff and can relieve some cases of Premenstrual Syndrome (PMS) in females.
Unfortunately, our current diets do not come close to meeting our daily EFA (essential fatty acids) requirements. It’s recommendable to take Flax Seed in oil form rather than capsule form, as about 10 -15 capsules makes for the recommended amount which is just short of 1 tablespoon of Flax Seed oil. The best way to ingest this is by adding it to your shake or smoothie to disguise the taste, although the taste according to many is not that bad and almost nutty.
2012年8月3日星期五
Play More, Sit Less
Based on the large number of over-tired parents of small children out there, it is usually assumed that these children are constantly on the move. However, research has found that children are sedentary 73 to 84 per cent of the time that they are awake. Additionally, even though we know that “screen time” can have many detrimental effects on child development both physically and socially, most children are now exposed to “screen time” too early in life and for far too long.
The Canadian Society for Exercise Physiology (CSEP) and ParticipACTION released Canada's first ever physical activity guidelines for the early years. Basically, the guidelines state that all children aged four and under should be moving more and sitting less throughout the day. The following guidelines are based on research of sedentary behaviours of children and are supported by the Children's Hospital of Eastern Ontario Research Institute, Healthy Active Living and Obesity Research Group (CHEO-HALO).
Physical Activity Guidelines:
Under 1 year old: Activity several times daily.
Activity for this age group is usually “interactive, floor-based play” and includes supervised activities like tummy time, pushing and pulling, reaching and grasping, and crawling.
Age 1 to 4:
At least 3 hours per day.
Activity for this age group should be varied and spread throughout the day. It is encouraged to expose children to different environments so that they can develop movement skills like running, dancing, playing outside, and climbing stairs.
Age 5:
At least 1 hour of “energetic play” per day.
By this age, children should be engaging in at least 60 minutes of energy-requiring activities such as skipping, riding their bike, running, and hopping throughout the day.
Keep in mind that these are the minimum recommendations – more activity provides greater benefits in a child's life.
Screen Time and Sedentary Behaviours
Not only is it important to encourage physical activity at all ages, it is also crucial to limit the amount of time spent being sedentary each day. Sedentary behaviours are those that require little movement and include being seated or reclined for long periods of time. Common sedentary behaviours for children include: using computers, tablets, smartphones, playing video games, watching television or movies, and sitting in strollers, high chairs, or any other seat where the child is restrained.
The guidelines for sedentary behaviours for the early years are as follows:
Children should not be seated for more than one hour at a time.
Screen time for children under the age of 2 is not recommended.
Screen time for children aged 2 to 4 should be limited to less than one hour per day.
Keeping children active and minimizing sedentary time creates positive health habits that will, hopefully, continue as the child gets older. You don't have to go out and enrol your kids in every sport out there – it can be as simple as going outside to explore your neighbourhood instead of watching that 30 minute television show.
The Canadian Society for Exercise Physiology (CSEP) and ParticipACTION released Canada's first ever physical activity guidelines for the early years. Basically, the guidelines state that all children aged four and under should be moving more and sitting less throughout the day. The following guidelines are based on research of sedentary behaviours of children and are supported by the Children's Hospital of Eastern Ontario Research Institute, Healthy Active Living and Obesity Research Group (CHEO-HALO).
Physical Activity Guidelines:
Under 1 year old: Activity several times daily.
Activity for this age group is usually “interactive, floor-based play” and includes supervised activities like tummy time, pushing and pulling, reaching and grasping, and crawling.
Age 1 to 4:
At least 3 hours per day.
Activity for this age group should be varied and spread throughout the day. It is encouraged to expose children to different environments so that they can develop movement skills like running, dancing, playing outside, and climbing stairs.
Age 5:
At least 1 hour of “energetic play” per day.
By this age, children should be engaging in at least 60 minutes of energy-requiring activities such as skipping, riding their bike, running, and hopping throughout the day.
Keep in mind that these are the minimum recommendations – more activity provides greater benefits in a child's life.
Screen Time and Sedentary Behaviours
Not only is it important to encourage physical activity at all ages, it is also crucial to limit the amount of time spent being sedentary each day. Sedentary behaviours are those that require little movement and include being seated or reclined for long periods of time. Common sedentary behaviours for children include: using computers, tablets, smartphones, playing video games, watching television or movies, and sitting in strollers, high chairs, or any other seat where the child is restrained.
The guidelines for sedentary behaviours for the early years are as follows:
Children should not be seated for more than one hour at a time.
Screen time for children under the age of 2 is not recommended.
Screen time for children aged 2 to 4 should be limited to less than one hour per day.
Keeping children active and minimizing sedentary time creates positive health habits that will, hopefully, continue as the child gets older. You don't have to go out and enrol your kids in every sport out there – it can be as simple as going outside to explore your neighbourhood instead of watching that 30 minute television show.
2012年8月2日星期四
Want to live longer? Exercise adds up
Want to live longer? The American Heart Association (AHA) reports for every hour of regular exercise, a person gains two hours of additional life expectancy. That’s even true, the AHA notes, if you don’t start until middle age.
The good news is you don’t have to get it all in one lump. The AHA says three 10-minute periods of moderate activity are almost as beneficial to overall fitness as one 30-minute session. And just 30 minutes has proven health benefits, the AHA says.
The AHA’s Go Red for Women campaign is on a mission to fight heart disease in women. Almost every minute, a woman in the U.S. dies from heart disease. Nearly five times as many women will die from heart attacks alone than will die from breast cancer. But there are ways to live a heart healthy lifestyle by eating a healthy diet, maintaining a healthy weight, exercising regularly, giving up smoking, and not drinking excessive amounts of alcohol.
It isn’t easy. If it were, we’d all be the perfect specimens. But those sobering numbers about heart disease should be a motivator for getting more fit. As a way to help, the AHA, in partnership with the Brainerd Lakes Heart and Vascular Center at Essentia Health - St. Joseph’s Medical Center in Brainerd put together a team of regular residents, both men and women, for its first Go Red Better U Heart Health Challenge.
The idea is to teach team members ways to improve their health and have them share what they’ve learned with others. That’s where this blog comes in. As one of the team members, I’ll be sharing those tips with readers.
One of our first sessions was on being more active throughout the day.
Activity counted as gardening, walking a little extra by parking farther way when running errands, working around the house, walking the dog. It’s all good.
Our office lives are helping kill us off in more ways than one. Besides increasing levels of job stress, we have gone from physically demanding work of past generations to exercising our fingers on the keyboard.
But it’s in your best interest to take a quick break, stretch by slowly tilting your head from one shoulder to the other and bending your head forward, roll your shoulders forward and backward. Stretches should be held for 10 to 30 seconds. Don’t bounce. And take a quick walk around the building.
If you want to lose weight, the activities in your life should include 60 to 90 minutes of exercise per day. Exercise is the workout that makes you sweat. It’s biking, hiking, jogging, brisk walking, playing tennis, among others. The AHA reported healthy adults, age 18 to 65, need moderate intensity exercise for 30 minutes at least five days a week or vigorous activity exercise at least 20 minutes, three days a week. Use a talk test, which means you are exercising hard enough that you only have enough breath to easily speak in short sentences.
Regular exercise promotes better sleep, helps lubricate joints, builds your immune system, benefits memory by increasing oxygen flow, relieves tension, anxiety, anger and depression and can decrease your chances of developing a host of cancers. Exercise also lowers blood pressure, benefiting the heart.
The good news is you don’t have to get it all in one lump. The AHA says three 10-minute periods of moderate activity are almost as beneficial to overall fitness as one 30-minute session. And just 30 minutes has proven health benefits, the AHA says.
The AHA’s Go Red for Women campaign is on a mission to fight heart disease in women. Almost every minute, a woman in the U.S. dies from heart disease. Nearly five times as many women will die from heart attacks alone than will die from breast cancer. But there are ways to live a heart healthy lifestyle by eating a healthy diet, maintaining a healthy weight, exercising regularly, giving up smoking, and not drinking excessive amounts of alcohol.
It isn’t easy. If it were, we’d all be the perfect specimens. But those sobering numbers about heart disease should be a motivator for getting more fit. As a way to help, the AHA, in partnership with the Brainerd Lakes Heart and Vascular Center at Essentia Health - St. Joseph’s Medical Center in Brainerd put together a team of regular residents, both men and women, for its first Go Red Better U Heart Health Challenge.
The idea is to teach team members ways to improve their health and have them share what they’ve learned with others. That’s where this blog comes in. As one of the team members, I’ll be sharing those tips with readers.
One of our first sessions was on being more active throughout the day.
Activity counted as gardening, walking a little extra by parking farther way when running errands, working around the house, walking the dog. It’s all good.
Our office lives are helping kill us off in more ways than one. Besides increasing levels of job stress, we have gone from physically demanding work of past generations to exercising our fingers on the keyboard.
But it’s in your best interest to take a quick break, stretch by slowly tilting your head from one shoulder to the other and bending your head forward, roll your shoulders forward and backward. Stretches should be held for 10 to 30 seconds. Don’t bounce. And take a quick walk around the building.
If you want to lose weight, the activities in your life should include 60 to 90 minutes of exercise per day. Exercise is the workout that makes you sweat. It’s biking, hiking, jogging, brisk walking, playing tennis, among others. The AHA reported healthy adults, age 18 to 65, need moderate intensity exercise for 30 minutes at least five days a week or vigorous activity exercise at least 20 minutes, three days a week. Use a talk test, which means you are exercising hard enough that you only have enough breath to easily speak in short sentences.
Regular exercise promotes better sleep, helps lubricate joints, builds your immune system, benefits memory by increasing oxygen flow, relieves tension, anxiety, anger and depression and can decrease your chances of developing a host of cancers. Exercise also lowers blood pressure, benefiting the heart.
2012年7月24日星期二
From FAT To FIT
Billie Looney's journey of losing weight and gaining a new perspective on life.
So, my Visalus shake mix finally got here today! I am so excited. I was feeling junk-foody yesterday, so I had Chinese for lunch. Bad Girl, I know. I have been super tired and lagging all this week. I can't wait to get shakin' tomorrow, get my energy back, and start losing some real pounds!
I went to a class last night at Abs & Glutes, and let me tell you I am feeling both of those things, as well as every other muscle in my body today! It was great and I felt good afterwards, other than not being able to move much! LOL I have a ball game next Tuesday, but will be going back as much as I can. That class works so much, surely it will help! Plus need to start back working out regularly, it's just so hard to do that when I have ball games on different nights each week. But I will get to it, will figure out what I have to do to get the most benefit from the Shake Challenge and working out!
I am excited about this challenge. It's a 90-day Challenge, starts tomorrow, and my husband is doing it with me. I have one other person signed up with me, and her shipment will hopefully be here today as well! I am just so tired as I write this right now, my eyes are droopy and heavy, and I could really just go home and take a nap. I can't wait to start shakin' tomorrow so I can have the energy I had last week! And it's a great time to start these, because that wonderful time of the month is coming too soon, and my energy ALWAYS lags when that comes around.
Again, if you are interested in more information about the Body By Vi Shake Challenge, please log onto: www.Billie4.BodyByVi.com and watch the short informational video! It's taking the country by storm!
8、Weekly Weigh-In: What About Those Times When You Have No Time?
The past couple of weeks have been incredibly busy (and life-altering) for me. I’ve both taken on a new job and moved to a new city. I’m closer to some family and friends, and I’m meeting new people and learning new things.
These are exciting times!
…they’re also stressful times.
I’m juggling everything from the big things like work and setting up a new place to the small things like switching banks and synching up my schedule with the Internet installation guy’s schedule. I’ve spent “free time” unpacking boxes and “me time” sleeping.
So where’s that leave diet and exercise?
Well, not in the healthiest of states, but not in the worst of states, either.
For example, there’s been some stress eating, BUT, I live close to a Subway and most of my fast food “indulgences” are actually just Veggie Delite sandwiches. I haven’t popped in the Yoga Meltdown DVD since the move, BUT, I have gone bike riding and done a few Sun Salutations and Warrior III poses when space allowed.
(Seriously, just doing a couple of each of these poses puts a much-needed spring in my step.)
The point is, major life changes like moving and taking on new job responsibilities require a ton of adjustments, and adjustments take time and focus. Still, that doesn’t mean you can’t maintain some of your diet and exercise regimen until you get settled. Want fast food? Ask about the healthiest menu option. Don’t have time for your usual morning jog? Do a few stretches before you head to the coffee pot.
So, my Visalus shake mix finally got here today! I am so excited. I was feeling junk-foody yesterday, so I had Chinese for lunch. Bad Girl, I know. I have been super tired and lagging all this week. I can't wait to get shakin' tomorrow, get my energy back, and start losing some real pounds!
I went to a class last night at Abs & Glutes, and let me tell you I am feeling both of those things, as well as every other muscle in my body today! It was great and I felt good afterwards, other than not being able to move much! LOL I have a ball game next Tuesday, but will be going back as much as I can. That class works so much, surely it will help! Plus need to start back working out regularly, it's just so hard to do that when I have ball games on different nights each week. But I will get to it, will figure out what I have to do to get the most benefit from the Shake Challenge and working out!
I am excited about this challenge. It's a 90-day Challenge, starts tomorrow, and my husband is doing it with me. I have one other person signed up with me, and her shipment will hopefully be here today as well! I am just so tired as I write this right now, my eyes are droopy and heavy, and I could really just go home and take a nap. I can't wait to start shakin' tomorrow so I can have the energy I had last week! And it's a great time to start these, because that wonderful time of the month is coming too soon, and my energy ALWAYS lags when that comes around.
Again, if you are interested in more information about the Body By Vi Shake Challenge, please log onto: www.Billie4.BodyByVi.com and watch the short informational video! It's taking the country by storm!
8、Weekly Weigh-In: What About Those Times When You Have No Time?
The past couple of weeks have been incredibly busy (and life-altering) for me. I’ve both taken on a new job and moved to a new city. I’m closer to some family and friends, and I’m meeting new people and learning new things.
These are exciting times!
…they’re also stressful times.
I’m juggling everything from the big things like work and setting up a new place to the small things like switching banks and synching up my schedule with the Internet installation guy’s schedule. I’ve spent “free time” unpacking boxes and “me time” sleeping.
So where’s that leave diet and exercise?
Well, not in the healthiest of states, but not in the worst of states, either.
For example, there’s been some stress eating, BUT, I live close to a Subway and most of my fast food “indulgences” are actually just Veggie Delite sandwiches. I haven’t popped in the Yoga Meltdown DVD since the move, BUT, I have gone bike riding and done a few Sun Salutations and Warrior III poses when space allowed.
(Seriously, just doing a couple of each of these poses puts a much-needed spring in my step.)
The point is, major life changes like moving and taking on new job responsibilities require a ton of adjustments, and adjustments take time and focus. Still, that doesn’t mean you can’t maintain some of your diet and exercise regimen until you get settled. Want fast food? Ask about the healthiest menu option. Don’t have time for your usual morning jog? Do a few stretches before you head to the coffee pot.
2012年7月23日星期一
Paddy Doherty to release an exercise DVD
Celebrity Big Brother star Paddy Doherty is reportedly to release a fitness DVD.
Celebrity Big Brother star Paddy Doherty is reportedly to release a fitness DVD.
The 53-year-old, who drinks up to 25 pints a day, is hoping to take on Davina McCall and Amy Childs in the workout market.
The bare-knuckle fighter rose to fame in the reality show Big Fat Gypsy Wedding.
He started his training for the DVD by shedding 10lbs at bootcamp last weekend.
Paddy even managed to do without alcohol for two days and went from 13st 12lb to 13st 2lb.
He is considering an offer from fellow Celebrity Big Brother star Sally Bercow to do the DVD together.
He told the Daily Star: "It would be good to do something that couples can work out together to.
"There is nothing out there for a man and his woman to do together. I'm not sure about wearing any of that Lycra nonsense, though."
Paddy went to the 'No Carbs Before Marbs' bootcamp in Essex and admitted that it was a challenge.
He was banned from drinks all weekend, had to eat healthy salads, and undertake strenuous exercise.
He joked with the rest of participants at bootcamp: "I'm walking like John Wayne, the workouts have been so tough."
The bootcamp is run by former Only Way Is Essex star Ellie Redman, who came up with the 'No Carbs Before Marbs' catchphrase.
Paddy's spokeswoman said: "He would love to film a fitness video for couples, so watch this space."
Celebrity Big Brother star Paddy Doherty is reportedly to release a fitness DVD.
The 53-year-old, who drinks up to 25 pints a day, is hoping to take on Davina McCall and Amy Childs in the workout market.
The bare-knuckle fighter rose to fame in the reality show Big Fat Gypsy Wedding.
He started his training for the DVD by shedding 10lbs at bootcamp last weekend.
Paddy even managed to do without alcohol for two days and went from 13st 12lb to 13st 2lb.
He is considering an offer from fellow Celebrity Big Brother star Sally Bercow to do the DVD together.
He told the Daily Star: "It would be good to do something that couples can work out together to.
"There is nothing out there for a man and his woman to do together. I'm not sure about wearing any of that Lycra nonsense, though."
Paddy went to the 'No Carbs Before Marbs' bootcamp in Essex and admitted that it was a challenge.
He was banned from drinks all weekend, had to eat healthy salads, and undertake strenuous exercise.
He joked with the rest of participants at bootcamp: "I'm walking like John Wayne, the workouts have been so tough."
The bootcamp is run by former Only Way Is Essex star Ellie Redman, who came up with the 'No Carbs Before Marbs' catchphrase.
Paddy's spokeswoman said: "He would love to film a fitness video for couples, so watch this space."
2012年7月16日星期一
Exercise at Home Cheaply
Working out in a public gym is not for everybody. No worries because you can still exercise at home, and get great results for a lot less money than a health club membership.
A public gym is not a prerequisite for achieving excellent fitness program results. The fact is you can get as good, or even better workouts in the comfort of your own home without having to purchase all the equipment found in public facilities.
There are many reasons you would want to workout at home. First off, it can be extremely inexpensive, convenient, and a huge time savor. Also, privacy is a major attraction.
Let's face it, time is a factor these days. A great way to save time is by working out at home. You are then effectively saving time on the drive, and avoiding the wait between machines.
So do you need a huge home gym to enjoy results? The answer is no! As a matter of fact, you can exercise at home for a ridiculously small investment, even in your living room. No, you don't need a basement full of individual station machines in order to positively change your body. Most people can get away with using a theraband, dumbells, and their own body weight in order to get an effective workout.
Such exercises as squats, lunges, stair climbing, and pushups are a few movements you can do. So forget all the expensive equipment! You should be able to invest less than $100, and have a great home gym.
Here is what I recommend:
1) A couple of sets of dumbells.
2) A theraband for resistance.
3) A Swiss ball.
Surprise! In addition to your bodyweight, that is all you really need to get great fitness program results.
The other aspect of exercise at home is setting yourself up for a positive experience. I recommend designating a specific area where you are going to do your exercises. This area should be a place where you will not be disturbed. You should also carefully plan your exercise program prior to starting, and schedule your workouts on your calendar to maintain consistency.
Exercising in a local gym, or health club is not necessary for achieving excellent fitness program results. I'm sure you now realize that it is very effective, efficient, and inexpensive to exercise at home. So designate your home fitness area, and get moving.
A public gym is not a prerequisite for achieving excellent fitness program results. The fact is you can get as good, or even better workouts in the comfort of your own home without having to purchase all the equipment found in public facilities.
There are many reasons you would want to workout at home. First off, it can be extremely inexpensive, convenient, and a huge time savor. Also, privacy is a major attraction.
Let's face it, time is a factor these days. A great way to save time is by working out at home. You are then effectively saving time on the drive, and avoiding the wait between machines.
So do you need a huge home gym to enjoy results? The answer is no! As a matter of fact, you can exercise at home for a ridiculously small investment, even in your living room. No, you don't need a basement full of individual station machines in order to positively change your body. Most people can get away with using a theraband, dumbells, and their own body weight in order to get an effective workout.
Such exercises as squats, lunges, stair climbing, and pushups are a few movements you can do. So forget all the expensive equipment! You should be able to invest less than $100, and have a great home gym.
Here is what I recommend:
1) A couple of sets of dumbells.
2) A theraband for resistance.
3) A Swiss ball.
Surprise! In addition to your bodyweight, that is all you really need to get great fitness program results.
The other aspect of exercise at home is setting yourself up for a positive experience. I recommend designating a specific area where you are going to do your exercises. This area should be a place where you will not be disturbed. You should also carefully plan your exercise program prior to starting, and schedule your workouts on your calendar to maintain consistency.
Exercising in a local gym, or health club is not necessary for achieving excellent fitness program results. I'm sure you now realize that it is very effective, efficient, and inexpensive to exercise at home. So designate your home fitness area, and get moving.
2012年7月15日星期日
Exercise - A Good Approach To Losing Weight
Exercise is a very good option or approach to losing weight, but untortunately some weight loss patients do not attach any importance to this option. They do not seem to appreciate this method. However, for one to embark on this method i.e. exercises, it is advisable to draw-up a plan which should serve as a guide to be followed strictly.
Losing weight involves burning off calories in your body. In other words, it means bringing about calorie deficit in your body. Reducing food intake or staying away from food have been some of the methods applied by some individuals to trim down their body calories. It should, however, be realized that before thinking of reducing your food intake, you should first of all determine your current weight and how many kilograms of body weight you really want to shed. Many persons feel that it is not appropriate to take three meals a day whilst some have completely stopped eating, believing that it is the proper way of reducing calories in their bodies. What they fail to realize, however, is that you can burn off calories and at the same time have your normal meal intake by applying the exercise option.
Instead of shedding your calorie intake by limiting the amount of food you eat, you can adopt the exercise option. When you do various exercises, of course, you gradually burn off the "undesired" calories in your system. If you have a specific plan to reduce a particular amount of kilogram weight - say, 25 to 30 kilograms, then think of exercises or work-outs.
There are limitless numbers of ways that you can use to exercise your body to help you trim down that weight. Timothy Church, MD, MPH, PhD, a Professor at Pennington Biomedical Research Center in Baton Rouge, LA, posited that the best exercise to lose weight is the exercise you can do yourself. What type of exercise can you do yourself? Running, for example, is one exercise you can do yourself. You can set a goal of running some reasonable distance or walking at a fast pace for between 30 minutes and one hour or work-out on an exercise bike. These exercises are real calories burners and you can use them especially if you are not lazy.
Other ways of exercising your body include: going to your local gyms or fitness centers. Some fitness centers have made it easy for those who want to use their facilities. They have plans for those who want to exercise their bodies before work, during break hours and even after work, so, you can arrange to exercise yourself at any time convenient to you. Although there are some centers that charge exhorbitant fees because of the type of facilities they have, yet there are others whose fees are quite affordable. But if you have a meager budget and would not like to dip your hands in your limited finances, then you can go for a walk. If you are one who works in an office that uses elevators, you can ignore the elevator and use the stairs.
Besides, you may also wish to find an exercise partner who can work-out with you, even if it means walking around a shopping mall. In the process, you will find yourself making a new friend. With an exercise partner, you can easily follow strictly your weight loss plans and that will help tremendously in actualizing your weight reduction goals. If you are really serious about losing weight, the exercise option is one to consider.
Losing weight involves burning off calories in your body. In other words, it means bringing about calorie deficit in your body. Reducing food intake or staying away from food have been some of the methods applied by some individuals to trim down their body calories. It should, however, be realized that before thinking of reducing your food intake, you should first of all determine your current weight and how many kilograms of body weight you really want to shed. Many persons feel that it is not appropriate to take three meals a day whilst some have completely stopped eating, believing that it is the proper way of reducing calories in their bodies. What they fail to realize, however, is that you can burn off calories and at the same time have your normal meal intake by applying the exercise option.
Instead of shedding your calorie intake by limiting the amount of food you eat, you can adopt the exercise option. When you do various exercises, of course, you gradually burn off the "undesired" calories in your system. If you have a specific plan to reduce a particular amount of kilogram weight - say, 25 to 30 kilograms, then think of exercises or work-outs.
There are limitless numbers of ways that you can use to exercise your body to help you trim down that weight. Timothy Church, MD, MPH, PhD, a Professor at Pennington Biomedical Research Center in Baton Rouge, LA, posited that the best exercise to lose weight is the exercise you can do yourself. What type of exercise can you do yourself? Running, for example, is one exercise you can do yourself. You can set a goal of running some reasonable distance or walking at a fast pace for between 30 minutes and one hour or work-out on an exercise bike. These exercises are real calories burners and you can use them especially if you are not lazy.
Other ways of exercising your body include: going to your local gyms or fitness centers. Some fitness centers have made it easy for those who want to use their facilities. They have plans for those who want to exercise their bodies before work, during break hours and even after work, so, you can arrange to exercise yourself at any time convenient to you. Although there are some centers that charge exhorbitant fees because of the type of facilities they have, yet there are others whose fees are quite affordable. But if you have a meager budget and would not like to dip your hands in your limited finances, then you can go for a walk. If you are one who works in an office that uses elevators, you can ignore the elevator and use the stairs.
Besides, you may also wish to find an exercise partner who can work-out with you, even if it means walking around a shopping mall. In the process, you will find yourself making a new friend. With an exercise partner, you can easily follow strictly your weight loss plans and that will help tremendously in actualizing your weight reduction goals. If you are really serious about losing weight, the exercise option is one to consider.
2012年7月9日星期一
Yoga Exercises For The Eyes
TV, computer screens, driving, cell phones...what do all of these have in common? They are stressful on the eyes.
Eye strain can lead to headaches and feeling tired - even if you've had enough sleep. So if your eyes are feeling strained, take about 10 minutes to do the following yoga eye exercises:
1. First, rub your hands together vigorously to create a warmth in the palms.
2. Place your warm palms gently over your eyes and hold them there for a few moments. Take a few long, deep breaths.
3. Look straight ahead. Now do the following sequence: look up, look to the upper right, look to the right, look to the lower right, look down, look to the lower left, look left, look to the upper left, look up. Repeat this sequence 2X
4. Now reverse the sequence: look up, look to the upper left, look left, look to the lower left, look down, look to the lower right, look right, look to the upper right, look up. Repeat this sequence 2X.
5. Now do one slow circle with your eyes clockwise. Look all the way up, to the right, down, and to the left. Keep the eye movements fluid. Make two complete circles.
6. Now reverse the sequence, going counter clockwise. Look all the way up, to the left, down and to the right. Keep the eye movements fluid. make two complete circles.
7. Look straight ahead. Now blink your eyes rapidly for a few moments.
8. Look straight ahead. Begin long, deep breathing. Imagine the air coming in through your eyes as you breathe in. Imagine the air coming out through your eyes as you breathe out. Breath with your eyes. Repeat these long deep breaths, breathing through your eyes, 5X.
9. Focus on an object in front of you. Now, make that object as clear as possible. Really focus. Concentrate.
10. Now relax the focus on the object. Let the object fade into the distance. Let the object appear blurry- as if you are staring off into space. Relax the eyes.
11. Now repeat the previous two exercise with the object in front of you. First bring the object into crystal clear focus. Next, allow the object to fade into the distance and become blurry. Do this sequence 5X.
Eye strain can lead to headaches and feeling tired - even if you've had enough sleep. So if your eyes are feeling strained, take about 10 minutes to do the following yoga eye exercises:
1. First, rub your hands together vigorously to create a warmth in the palms.
2. Place your warm palms gently over your eyes and hold them there for a few moments. Take a few long, deep breaths.
3. Look straight ahead. Now do the following sequence: look up, look to the upper right, look to the right, look to the lower right, look down, look to the lower left, look left, look to the upper left, look up. Repeat this sequence 2X
4. Now reverse the sequence: look up, look to the upper left, look left, look to the lower left, look down, look to the lower right, look right, look to the upper right, look up. Repeat this sequence 2X.
5. Now do one slow circle with your eyes clockwise. Look all the way up, to the right, down, and to the left. Keep the eye movements fluid. Make two complete circles.
6. Now reverse the sequence, going counter clockwise. Look all the way up, to the left, down and to the right. Keep the eye movements fluid. make two complete circles.
7. Look straight ahead. Now blink your eyes rapidly for a few moments.
8. Look straight ahead. Begin long, deep breathing. Imagine the air coming in through your eyes as you breathe in. Imagine the air coming out through your eyes as you breathe out. Breath with your eyes. Repeat these long deep breaths, breathing through your eyes, 5X.
9. Focus on an object in front of you. Now, make that object as clear as possible. Really focus. Concentrate.
10. Now relax the focus on the object. Let the object fade into the distance. Let the object appear blurry- as if you are staring off into space. Relax the eyes.
11. Now repeat the previous two exercise with the object in front of you. First bring the object into crystal clear focus. Next, allow the object to fade into the distance and become blurry. Do this sequence 5X.
2012年7月8日星期日
Join Millions Celebrating World Tai Chi Day
To celebrate the 14th Annual World Tai Chi Day, the Tai Chi School of Westchester, est. 1978 will hold an Open House and Demonstration of Tai Chi at the Westcenter Church, 101 Pondfield Road West, Bronxville New York, Saturday April 28, 2012 at 9 AM. Visitors will be welcome to join in on these enjoyable, gentle exercises that anyone can do. All participants will also receive a Free DVD.
Bronxville, New York (PRWEB) April 09, 2012
To celebrate the 14th Annual World Tai Chi Day, the Tai Chi School of Westchester, est. 1978 will hold an Open House and Demonstration of Tai Chi at the Westcenter Church, 101 Pondfield Road West, Bronxville New York, Saturday April 28, 2012 at 9 AM.
Visitors will be welcome to join in on these enjoyable, gentle exercises that anyone can do. All participants will also receive a Free DVD.
World Tai Chi Day was created to help promote the healing art of Tai Chi and has grown to indeed become a world-wide event with millions of people participating in hundreds of countries. Countless research studies have confirmed the many healing benefits of Tai Chi and has lead to a phenomenal increase in Tai Chi classes throughout the United States.
Master Domingo Colon, the director of the Tai Chi School of Westchester, began his study of Tai Chi in 1965 in New York City and opened his school in Westchester in 1978, making it the oldest school specializing in Tai Chi in Westchester New York. Master Colon is the author of the popular “Seniors Tai Chi Workout” and “Teaching Tai Chi to Special Populations” books and has also produced a series of outstanding instructional DVD’s to help anyone easily practice Tai Chi at home.
Master Colon has used his 45+ years of Tai Chi experience and background in physical therapy to specialize in adapting Tai Chi to help seniors, individuals with special needs, and children improve their health safely and while having fun.
The Tai Chi School has taught and continues teaching classes throughout New York and Connecticut in senior centers, nursing homes, hospitals, colleges, community centers and corporations, as well as at their own studio located in Bronxville, New York. Master Colon has appeared on countless TV and radio interview programs to help promote the healing art of Tai Chi.
This year the World Tai Chi Day Demonstration is especially memorable as it also represents a landmark 26 years of the Tai Chi School of Westchester teaching in Bronxville.
Bronxville, New York (PRWEB) April 09, 2012
To celebrate the 14th Annual World Tai Chi Day, the Tai Chi School of Westchester, est. 1978 will hold an Open House and Demonstration of Tai Chi at the Westcenter Church, 101 Pondfield Road West, Bronxville New York, Saturday April 28, 2012 at 9 AM.
Visitors will be welcome to join in on these enjoyable, gentle exercises that anyone can do. All participants will also receive a Free DVD.
World Tai Chi Day was created to help promote the healing art of Tai Chi and has grown to indeed become a world-wide event with millions of people participating in hundreds of countries. Countless research studies have confirmed the many healing benefits of Tai Chi and has lead to a phenomenal increase in Tai Chi classes throughout the United States.
Master Domingo Colon, the director of the Tai Chi School of Westchester, began his study of Tai Chi in 1965 in New York City and opened his school in Westchester in 1978, making it the oldest school specializing in Tai Chi in Westchester New York. Master Colon is the author of the popular “Seniors Tai Chi Workout” and “Teaching Tai Chi to Special Populations” books and has also produced a series of outstanding instructional DVD’s to help anyone easily practice Tai Chi at home.
Master Colon has used his 45+ years of Tai Chi experience and background in physical therapy to specialize in adapting Tai Chi to help seniors, individuals with special needs, and children improve their health safely and while having fun.
The Tai Chi School has taught and continues teaching classes throughout New York and Connecticut in senior centers, nursing homes, hospitals, colleges, community centers and corporations, as well as at their own studio located in Bronxville, New York. Master Colon has appeared on countless TV and radio interview programs to help promote the healing art of Tai Chi.
This year the World Tai Chi Day Demonstration is especially memorable as it also represents a landmark 26 years of the Tai Chi School of Westchester teaching in Bronxville.
2012年5月21日星期一
Schwinn Airdyne Exercise Bike - Suggestions For Success
The Schwinn AirDyne upright Exercise bike remains virtually unmodified after being available on the market for almost 30 years. Despite several limitations the machine continues to be a popular selection with one thing of a fan membership of users despite the fact that the design is about 30 years old. Fundamental benefits of the machine embrace the simplicity of design and development, the dual motion exercise and the air resistance design. Listed below are why these important benefits are of benefit and significance to so many house owners, whether at residence or in gyms and clubs.
Firstly, the manufacture and design of the Airdyne Ergometer, because it's usually referred to, is of fairly heavy duty nature. Weighing in at about a hundred pounds, that is an apparatus that can be hammered on laborious with little or no ensuing swaying and rolling. You could have skilled what occurs when lesser bikes are used for serious pedaling. Mild stationary bikes have a tendency to move below stress leading to a shaky ride that definitely does not encourage arduous use. Quite the opposite, arduous use of many Exercise bicycles is a little bit of a scary experience since a come-aside appears possible. Plus swaying and rocking of a motorbike usually leads to loosened fasteners and even cracked joints and eventual failure. None of this can be a worry with the Airdyne. The development is long-lived and confidence inspiring encouraging exhausting work and quicker results. As for the outcomes, here's the place the design helps with fitness too.
The original twin motion bike, the Schwinn Airdyne bike by design works both upper body muscle groups in addition to the key muscular tissues of the lower body, especially legs. By working all major muscle groups, the ensuing exercise provides an extra balanced Exercise and likewise even encourages some stretching and bending motions as effectively, but all accomplished in a non-demanding way that even works in a rehabilitation setting. As well as, working all of the muscle teams builds power too as it works the cardio system at the rider pace. By constructing strength, the natural end result is an increase in the basal, or at-rest metabolism, which is the true key to lengthy-term weight reduction and elevated fat burning. These advantages all end result partly from the easy resistance system used by the Airdyne basic as well as by the newer and similar Schwinn Airdyne Evolution Comp Exercise bike.
Central to the manner the Airdyne works is the fan resistance technique. In contrast to friction resistance or magnetic resistance bicycles, the bikes establish the hundreds by merely turning a fan. The quicker the fan goes, the upper the pedaling load and the extra work the rider does. It is easy to match the load to your desired effort degree and all of it is clean and infinitely variable as well. Not like friction resistance bikes, the system has nothing to wear out. Unlike magnetic resistance techniques there isn't any electronics in the fan design to fail and lead to a motorbike that is now not useful.
A durable bike that's straightforward to use and cozy to ride will more doubtless get used which after all is the only method it does any good anyway. With the twin action design in the Schwinn Airdyne upright Exercise bike,the rider gets an extra balanced workout that will get in any respect the primary muscle groups leading to better fitness outcomes in addition to improvements in the ability of the body to burn fat. Learn extra about the bikes at our different articles and see how the bikes hold up over time.
Firstly, the manufacture and design of the Airdyne Ergometer, because it's usually referred to, is of fairly heavy duty nature. Weighing in at about a hundred pounds, that is an apparatus that can be hammered on laborious with little or no ensuing swaying and rolling. You could have skilled what occurs when lesser bikes are used for serious pedaling. Mild stationary bikes have a tendency to move below stress leading to a shaky ride that definitely does not encourage arduous use. Quite the opposite, arduous use of many Exercise bicycles is a little bit of a scary experience since a come-aside appears possible. Plus swaying and rocking of a motorbike usually leads to loosened fasteners and even cracked joints and eventual failure. None of this can be a worry with the Airdyne. The development is long-lived and confidence inspiring encouraging exhausting work and quicker results. As for the outcomes, here's the place the design helps with fitness too.
The original twin motion bike, the Schwinn Airdyne bike by design works both upper body muscle groups in addition to the key muscular tissues of the lower body, especially legs. By working all major muscle groups, the ensuing exercise provides an extra balanced Exercise and likewise even encourages some stretching and bending motions as effectively, but all accomplished in a non-demanding way that even works in a rehabilitation setting. As well as, working all of the muscle teams builds power too as it works the cardio system at the rider pace. By constructing strength, the natural end result is an increase in the basal, or at-rest metabolism, which is the true key to lengthy-term weight reduction and elevated fat burning. These advantages all end result partly from the easy resistance system used by the Airdyne basic as well as by the newer and similar Schwinn Airdyne Evolution Comp Exercise bike.
Central to the manner the Airdyne works is the fan resistance technique. In contrast to friction resistance or magnetic resistance bicycles, the bikes establish the hundreds by merely turning a fan. The quicker the fan goes, the upper the pedaling load and the extra work the rider does. It is easy to match the load to your desired effort degree and all of it is clean and infinitely variable as well. Not like friction resistance bikes, the system has nothing to wear out. Unlike magnetic resistance techniques there isn't any electronics in the fan design to fail and lead to a motorbike that is now not useful.
A durable bike that's straightforward to use and cozy to ride will more doubtless get used which after all is the only method it does any good anyway. With the twin action design in the Schwinn Airdyne upright Exercise bike,the rider gets an extra balanced workout that will get in any respect the primary muscle groups leading to better fitness outcomes in addition to improvements in the ability of the body to burn fat. Learn extra about the bikes at our different articles and see how the bikes hold up over time.
2012年5月18日星期五
Get Good Luck - Simple Exercise To Attract More Lucky Breaks
Lucky breaks by tradition have had the myth of only being enjoyed by a few. But now by using these simple but powerful principles, you can increase your chances of attracting wealth generating lucky breaks yourself.
Before you mark this message off as being baloney, look at it this way, what have you got to lose by trying? You've read this far. If you've read to this point that alone says this message attracts something in you. Haven't you ever wondered how some people seem to have all the luck, and thought for at lease a few seconds how they do it??Many people no smarter, harder working or even deserving than you are? In fact, many seem to work less and are less deserving than you are.
If you've ever wondered about that, and I'm sure you have, we all have at one time or another, here's a key principle. Luck doesn't discriminate.
The rich can get lucky, the poor, the intelligent, the dumb, even the criminal. But one point they all have in common is managing to be at the right place at the right time. They recognized an opportunity at acted on it. True enough, many times luck can find many people without them doing anything. But if you'll examine closer you'll find some action, however small, was performed before the lucky break took place.
What were the actions? A ticket was purchased, a question was asked, a location was traveled to, a chance conversation took place, a word was spoken or heard. Those are a few examples, but they're dozens maybe hundreds more. Here's A Simple Exercise To Help You Attract More Lucky Breaks.
Look For Lucky Break Examples
This is a simple?but powerful exercise. That's right I said exercise. Just like exercising can build your physical muscles, there's also a way to build your lucky break muscles. When you build those muscles you'll find yourself starting to recognize lucky breaks quicker and act on them. It's surprising how many people walk past, around and over lucky breaks everyday.
For example, have you ever saw a simple invention, product, business or service that was successful that made you slap your forehead and say "why didn't I think of that? Of course you have, we all have. But that proves my point. Often the product is so simple most people overlooked it, except that one person who saw opportunity and acted on it. I guarantee many people will call that person lucky. But somehow by accident or on purpose that persons lucky break muscles was fit enough to recognize opportunity. They recognized opportunity when perhaps dozens of other people walked pass the opportunity.
The best way to exercise your lucky break muscles is by watching television or listening to the radio. Sounds easy so far right? But you'll be an active watcher and listener now. Why? Because you're looking for examples of lucky breaks and how people recognize and act on them. For example, you'll be looking for them in television shows, news reports and interviews and documentaries. Another good place to see examples is on biography type channels, where success stories are told of famous people.
Television and radio is the best places to see examples of people experiencing lucky breaks. Why? Because you can see them in living color. Another way is to read books of successful people and look for what I call the turning point moments, that's when the person went from average to lucky. Every lucky person has a turning point where they took the risk, the action or said the words that turned their luck around. While you're watching, listening or reading all this your mind and brain is doing something wonderful. Know What??They're building your lucky break muscles. Try it and remember luck comes easiest to those who prepare themselves.
Before you mark this message off as being baloney, look at it this way, what have you got to lose by trying? You've read this far. If you've read to this point that alone says this message attracts something in you. Haven't you ever wondered how some people seem to have all the luck, and thought for at lease a few seconds how they do it??Many people no smarter, harder working or even deserving than you are? In fact, many seem to work less and are less deserving than you are.
If you've ever wondered about that, and I'm sure you have, we all have at one time or another, here's a key principle. Luck doesn't discriminate.
The rich can get lucky, the poor, the intelligent, the dumb, even the criminal. But one point they all have in common is managing to be at the right place at the right time. They recognized an opportunity at acted on it. True enough, many times luck can find many people without them doing anything. But if you'll examine closer you'll find some action, however small, was performed before the lucky break took place.
What were the actions? A ticket was purchased, a question was asked, a location was traveled to, a chance conversation took place, a word was spoken or heard. Those are a few examples, but they're dozens maybe hundreds more. Here's A Simple Exercise To Help You Attract More Lucky Breaks.
Look For Lucky Break Examples
This is a simple?but powerful exercise. That's right I said exercise. Just like exercising can build your physical muscles, there's also a way to build your lucky break muscles. When you build those muscles you'll find yourself starting to recognize lucky breaks quicker and act on them. It's surprising how many people walk past, around and over lucky breaks everyday.
For example, have you ever saw a simple invention, product, business or service that was successful that made you slap your forehead and say "why didn't I think of that? Of course you have, we all have. But that proves my point. Often the product is so simple most people overlooked it, except that one person who saw opportunity and acted on it. I guarantee many people will call that person lucky. But somehow by accident or on purpose that persons lucky break muscles was fit enough to recognize opportunity. They recognized opportunity when perhaps dozens of other people walked pass the opportunity.
The best way to exercise your lucky break muscles is by watching television or listening to the radio. Sounds easy so far right? But you'll be an active watcher and listener now. Why? Because you're looking for examples of lucky breaks and how people recognize and act on them. For example, you'll be looking for them in television shows, news reports and interviews and documentaries. Another good place to see examples is on biography type channels, where success stories are told of famous people.
Television and radio is the best places to see examples of people experiencing lucky breaks. Why? Because you can see them in living color. Another way is to read books of successful people and look for what I call the turning point moments, that's when the person went from average to lucky. Every lucky person has a turning point where they took the risk, the action or said the words that turned their luck around. While you're watching, listening or reading all this your mind and brain is doing something wonderful. Know What??They're building your lucky break muscles. Try it and remember luck comes easiest to those who prepare themselves.
2012年5月17日星期四
Exercise To Improve Your Sleeping And Eating Habits
Most people look at exercise as a means to lose weight, tone up, or bulk up. What is not thought about is how it can improve other aspects of your life. Exercise has a positive effect on so many areas of a person lifestyle, many are intangible and not always apparent. Two major areas where positive changes can take effect are with sleep and diet. Most people do not get enough sleep and/ or make poor choices at mealtime. Exercise can help improve both.
Exercise helps get your heart rate up, blood flowing, and increases the oxygen circulating throughout the body. This will help you feel more awake during the day. Exercise is about strengthening the body so that it can safely react to the ever-increasing stimuli we face daily. During exercise, muscle fibers are broken down. At night, those fibers must be repaired and grow. Your body will let you know it is time to go to sleep, to recover. Be sure to listen to your body. You will come back the next day and have another effective workout.
For most. starting an exercise program is often the scariest part and often the furthest behind its other mates diet and sleep. For some reason, people hesitate. People know they have to sleep and have to eat. Yet, most people do not even do them as well as needed. Almost two-thirds of American adults are overweight or obese. Exercise, could help. It could be the difference between making a healthy decision for lunch or reaching for the first thing you can get your hands on because it is convenient. Take five minutes to stretch at your desk. That is exercise made simple. It wakes you up. The American Heart Association recommends 30 minutes of cardiovascular activity per day. If you are not there yet, slowly work up to this as your goal.
After an intense workout with a personal trainer NYC, your body is craving a good source of lean protein. Keep this in mind and you are less likely to choose a fat laden, greasy burger and opt for a leaner source of protein. There is a level of dietary awareness that comes with achieving fitness goals, allowing us to make the right decision for our body. Plus, exercise helps you burn more calories daily which will help you maintain a healthy weight.
Remember, before starting any exercise or nutritional program, be sure to consult with your doctor. It may be best to start with your annual physical, so you have baseline for your health, as well as possibly heading off any underlying problems that could derail your progress. In some cases, it may be necessary to foster a conversation between your primary care physician and your personal trainer.
Exercise helps get your heart rate up, blood flowing, and increases the oxygen circulating throughout the body. This will help you feel more awake during the day. Exercise is about strengthening the body so that it can safely react to the ever-increasing stimuli we face daily. During exercise, muscle fibers are broken down. At night, those fibers must be repaired and grow. Your body will let you know it is time to go to sleep, to recover. Be sure to listen to your body. You will come back the next day and have another effective workout.
For most. starting an exercise program is often the scariest part and often the furthest behind its other mates diet and sleep. For some reason, people hesitate. People know they have to sleep and have to eat. Yet, most people do not even do them as well as needed. Almost two-thirds of American adults are overweight or obese. Exercise, could help. It could be the difference between making a healthy decision for lunch or reaching for the first thing you can get your hands on because it is convenient. Take five minutes to stretch at your desk. That is exercise made simple. It wakes you up. The American Heart Association recommends 30 minutes of cardiovascular activity per day. If you are not there yet, slowly work up to this as your goal.
After an intense workout with a personal trainer NYC, your body is craving a good source of lean protein. Keep this in mind and you are less likely to choose a fat laden, greasy burger and opt for a leaner source of protein. There is a level of dietary awareness that comes with achieving fitness goals, allowing us to make the right decision for our body. Plus, exercise helps you burn more calories daily which will help you maintain a healthy weight.
Remember, before starting any exercise or nutritional program, be sure to consult with your doctor. It may be best to start with your annual physical, so you have baseline for your health, as well as possibly heading off any underlying problems that could derail your progress. In some cases, it may be necessary to foster a conversation between your primary care physician and your personal trainer.
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