Guide to the Better you

  Fitness training, like most other things should always be based on expert advice. Without using proper techniques we can become susceptible to injury and this is counter productive in the least. The biggest mistake most people make when they start a fitness-training program is let their enthusiasm get the better of them and over do their exercises in an attempt to reach their goals as soon as possible. This can be a fast track to disaster where muscles that might not have been used much in years are subject to intensive workouts. Or alternatively, we decide that we need to reduce weight and eliminate fat and want results like yesterday. It is also common for people to have a goal that might be completely out of reach for any number of reasons. While we might like to have the body of a professional bodybuilder, there are factors that might make this impossible like the genetics that we have been born with. There is also the time involved to get to that level of condition and the...

  One of the best ways to reduce stress is to start a fitness-training program. Many diseases and illnesses are the direct result of stress, and exercise helps to counter the negative effects that stress has on our mind and body. Even a light workout or a walk in the park can be beneficial for stress reduction. By increasing the intensity of the exercise our body begins to release endorphins, which makes us feel happier and this counters the effects of stress. As our levels of fitness increase we are able to handle more stress both in body and mind, as being physically fit also leads to a more positive outlook on life and less problems are likely to influence this outlook. We become more alert as we get fitter and tasks that might have been difficult become easier to achieve. This ability to perform more in a day with less effort has a dramatic effect on our stress levels. In addition to this, when we exercise outdoors we get the benefits of fresh air, which is something that m...

  Sometimes we feel that we just don't have any time in the world to spare for our own health. With the pressures of work and family it seems that every hour of the day is taken doing something other than improving our health. Maybe there is a solution to this hectic lifestyle that can give you the benefits of improved health and get the same amount done in the day. If the dog needs a walk, then how about taking it for a run instead. You will still be out for the same amount of time but you will be getting increased benefit from running rather than walking. Or, if you don't like running, you can step up the pace of your walk. Not only will you be getting fitter, but your pet will also be healthier. And if you have to mow the lawn on the weekend then try walking faster with the mower, or if you have a big property run with the mower. Now that will give you a good workout and you will have more time for relaxation in the time you have saved by mowing the lawn faster. Try wa...

  One of the hardest parts of any fitness program is getting started. It is so easy to just sit around doing nothing and it takes some degree of motivation to get started exercising. Many people find that joining a gym gives them the motivation they need to get started and follow through with regular workouts. The reality is that most of the people who join gyms never complete their membership. Gyms actually base their costing on the fact that the majority of people will never use their membership regularly. Why is this so? There are many reasons why people don't exercise regularly and that can range from inconvenience to boredom. When you are deciding what to do to lift your level of fitness it is wise to honestly think about your personality and where your strengths and weaknesses lie. If you are a person who can motivate yourself then a home gym might be the best solution as it will offer the convenience of allowing you to train whenever you like and you won't need others t...

  Today, we’re taking a hard look at winter weight gain.   It’s a common problem—people tend to pack on a few pounds during the winter months. But we want to fight back, and we hope you will join us.   Let’s get after this now, while winter is still in full force.   We’ll have less to deal with when the warm breezes start blowing! The good, the bad…and the solution Although winter weight gain varies from person to person, research shows the average gain to be five to seven pounds!   Some people gain this extra weight because they have Seasonal Affective Disorder—a type of winter depression.   But most of us can’t blame winter depression for our tendency to pick up extra weight during the winter months. So, why does winter weight gain happen?   According to Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Center, it happens because we eat more and move less during the winter months 1 . This is bad news and g...

  From weekend warriors to Ironman finishers, performance is directly tied to diet.  If you want to train at the peak of your ability and recover quickly, you must be intentional about what you eat, taking care to feed your body what it needs.  Trying to work out with a body that is starving for essential nutrients will end only in frustration; and frustration eats your momentum and resolve with a voracious appetite. Make the most of every minute you work out by fueling your body sensibly.  Let’s look at the basics. Nutrition 101:  the foundation The big three nutrients that you need to be concerned with are carbohydrates, protein and fat.  An eating strategy that balances these three macro-nutrients will skyrocket your fitness results.   ·           Carbohydrates:   Some have argued that carbohydrates are the most important nutrient that an athlete consumes, because carbs fuel muscle.  Every time you move one of your...

  How often do you hear someone say, “I had a great night’s sleep last night!” or “I feel refreshed and energetic!”?   Probably not very often.   Feeling sluggish seems to be the new normal.   In fact, according to the National Sleep Foundation, it is the new normal:   most Americans are sleep-deprived.   But not getting enough sleep may be causing more trouble for you than just that pesky drowsy feeling:   it could be seriously harming your health. Why aren’t we sleeping? Centuries ago, it was common for people to sleep 8 to 9 hours each day.   But now, only about 25% of Americans get 8 or more hours of sleep.   The reasons we are not sleeping are many.   We live in a 24/7 society—practically anything we want to do is available around the clock, from fitness centers to pharmacies to department stores.   We are working long hours, transporting our kids to activities, trying to make time for friends and fitness and entertainme...

  Visualization, done right, can be extremely powerful in achieving any goal.   As you think about your goals for the New Year, take into consideration the following… Using your intellectual factor of imagination see yourself already in possession of your goal.   Picture yourself with the healthy and fit body you desire, and literally feel what it is like to have it.   You cannot achieve anything in your “outer world” until you first see it in your “inner world.” Is Visualization for Real? In one of the most well known studies on Creative Visualization in sports, Russian scientists compared four groups of Olympic athletes in terms of their training schedules: ·       Group 1 had 100% physical training ·       Group 2 had 75% physical training with 25% mental training ·       Group 3 had 50% physical training with 50% mental training ·       Group 4 had 2...

  Have you ever told yourself that you are going to lose weight and get fit in time for spring, only to be frustrated when warm weather rolls around?   It’s easy to hide behind heavy winter clothes, but when the mercury starts climbing, the clothes get lighter and we can’t hide any more.   “ Why didn’t I start working out weeks ago ?” we ask ourselves.   “ If only I had started sooner !” Regret-proof your spring:   set a deadline The best way to protect yourself from a regret-filled spring is to set a deadline and start NOW.   Deadlines are powerful motivators.   Without a deadline, you really have no set-point toward which to work.   You have nothing pushing you. We need to be pushed.   Deadlines create a sense of urgency.   They help you position yourself to succeed, because that final date is always staring back at you.   It forces you to prioritize and strategize.   Otherwise, you will let things slide…you will ke...

  Mike Fohner, cross country running coach, tells this story about one of his students: Last year, one of my young cross-country runners was fully content walking up the hills and avoiding physical exertion to the maximum extent possible. I tried all sorts of tactics and motivation techniques…to wits end. Even my “walkers club” (post practice sprints for those that walk during practice) had no effect. One meet, this runner unexpectedly knocked 3 minutes off her best time to which I gave a look of amazement to her parents. They smiled and said, “Well…she didn’t walk…so I guess we owe her ten bucks!!” So it appears that money is an effective motivator for all ages! The statistics Brace yourself.   According to Rod K. Dishman, Ph.D., director of the Behavioral Fitness Laboratory at the University of Georgia, nearly 50 percent of people who begin an exercise program drop out within the first 6 months.   The question is, “Why?”   What is it about sticking with a fi...