The New Year is upon us and the holiday season will be over! Even if you are one of those people who can’t get enough of the festivities and celebrations, you are probably feeling tired by now. Let’s face it: all this holidaying can be pretty exhausting. What do you do if you feel worn out and dragged out? Do you reach for that extra cup of coffee, an energy drink, or - even worse- a candy bar?
All you probably want to do is curl up and sleep. But here is what scientific studies and anecdotal evidence tell us: Exercise, not hibernation, is the best fatigue-busting and energy-boosting technique. Research has found that people who participate in physical activity decrease their tiredness level by as much as 60 percent and increase their energy by 20 percent. Exercise energizes and recharges not only your body, but also your mind. There is no better way to invigorate you from head to toe.
What are the best pick-me-up exercises? Virtually anything that keeps you moving at a brisk pace and increases your heart rate will be effective. Walking, biking, jogging, swimming, doing jumping jacks, even dancing and rope-skipping, will rev you up. Fitness Boot Camps, Martial Arts Fitness Programs, TRX Training and Metabolic Conditioning based exercise programs are excellent energy boosters because they combine a variety of cardiovascular, strength, endurance, speed, agility, and flexibility workouts.
Whatever exercises you choose, you should schedule your workout first thing in the morning. Exercising any time during the day is beneficial, but if you tire easily, you may not feel motivated to exercise later in the day. But if you start early, you will create energy that lasts all day. And, as an added bonus, a morning workout will raise your metabolism that will burn calories throughout the day.
Another energy-bolstering tip is eating a healthy breakfast. You probably heard that breakfast is the most important meal of the day – and it’s true. It is extremely beneficial if your breakfast includes a serving of whole grains, low-fat protein and dairy, as well as fruit.
Skipping breakfast may make you binge later in the day, when hunger pangs strike. Not only will you feel tired, but also probably end up eating something that you can quickly grab on the go – like junk food. And it’s no secret that eating too much junk food, which is full of saturated fats, as well as sugar or salt, will leave you feeling sluggish and fatigued – exactly the opposite of what you want to accomplish.
You definitely want to find a program that fits your lifestyle and helps you achieve improved physical fitness and health. JMB Fitness offers a variety of programs to fit into your life and our programs focus on you!
Wednesday, December 29, 2010
Monday, December 13, 2010
Spread Holiday Cheer with useful Exercise Gear
‘Tis the season of gift giving and receiving, but many of us are stumped when it comes to buying just the right present for those special people in our lives.
However, if that “special someone” is a fitness buff, finding a perfect gift he or she will enjoy for months is a snap.
Money is tight for a lot of people, but fortunately there are so many great exercise-related items on the market that will fit any budget without overstretching it.
When it comes to buying exercise gear, opt for practical and useful items rather than “eye candy” gadgets that may look nice but will not be of much benefit to the recipient.
“As a general rule, anything that makes workouts more efficient and fun will be a hit,” she points out.
Another thing to consider while gift shopping, is the recipient’s fitness level. “Is that person an experienced exerciser with a regular routine, a beginner, or a fence sitter who needs inspiration, motivation and guidance to start exercising? Take all these factors into account when choosing a gift.”
For example, someone who is not sure what workout to opt for might benefit from a subscription to a fitness and health magazine - a good starting point to a regular physical activity and healthy lifestyle.
Some of the other “you-can’t-go-wrong” gift ideas are:
• Athletic shoes and / or workout apparel: “Avid exercisers wear out their shoes after a few months, so a gift certificate for a new pair would certainly be appreciated. The same goes for clothes – not everyone likes to work out in old sweats!” I recommend going to an actual running store and get a gift certificate. Running stores have knowledgeable staff and will actually suggest sneakers that are right for the individuals feet.
• Equipment. “Here, the possibilities are endless. It could be something as simple and inexpensive as a heart rate monitor, hand weights, mats, towels, a lightweight water bottle, or sunglasses and sunscreen for outdoor fitness enthusiasts.”
• Quality athletic socks “that will reduce friction, provide good cushioning, and keep the feet dry, preventing the formation of painful blisters and athlete’s foot.”
• Fitness diary / journal where the exerciser can keep track of his or her progress - whether logging caloric intake, weight loss, or weekly workouts.
• A gift certificate for an exercise program in the recipient’s local community – “preferably one that offers a variety of workouts such as cardio, resistance, flexibility and interval training.”
Happy Holidays!
However, if that “special someone” is a fitness buff, finding a perfect gift he or she will enjoy for months is a snap.
Money is tight for a lot of people, but fortunately there are so many great exercise-related items on the market that will fit any budget without overstretching it.
When it comes to buying exercise gear, opt for practical and useful items rather than “eye candy” gadgets that may look nice but will not be of much benefit to the recipient.
“As a general rule, anything that makes workouts more efficient and fun will be a hit,” she points out.
Another thing to consider while gift shopping, is the recipient’s fitness level. “Is that person an experienced exerciser with a regular routine, a beginner, or a fence sitter who needs inspiration, motivation and guidance to start exercising? Take all these factors into account when choosing a gift.”
For example, someone who is not sure what workout to opt for might benefit from a subscription to a fitness and health magazine - a good starting point to a regular physical activity and healthy lifestyle.
Some of the other “you-can’t-go-wrong” gift ideas are:
• Athletic shoes and / or workout apparel: “Avid exercisers wear out their shoes after a few months, so a gift certificate for a new pair would certainly be appreciated. The same goes for clothes – not everyone likes to work out in old sweats!” I recommend going to an actual running store and get a gift certificate. Running stores have knowledgeable staff and will actually suggest sneakers that are right for the individuals feet.
• Equipment. “Here, the possibilities are endless. It could be something as simple and inexpensive as a heart rate monitor, hand weights, mats, towels, a lightweight water bottle, or sunglasses and sunscreen for outdoor fitness enthusiasts.”
• Quality athletic socks “that will reduce friction, provide good cushioning, and keep the feet dry, preventing the formation of painful blisters and athlete’s foot.”
• Fitness diary / journal where the exerciser can keep track of his or her progress - whether logging caloric intake, weight loss, or weekly workouts.
• A gift certificate for an exercise program in the recipient’s local community – “preferably one that offers a variety of workouts such as cardio, resistance, flexibility and interval training.”
Happy Holidays!
Monday, November 15, 2010
Starvation Diets Can Cause Deadly Heart Rhythms
Starvation Diets Can Cause Deadly Heart Rhythms
Weight loss typically reduces blood pressure, improves blood sugar regulation and blood fats, and enhances metabolic Rapid weight loss through starvation diets (800 calories or less per day) often causes decreases in muscle tone, and heart rhythm disturbances.
Bulgarian scientists, in a study of 29 obese adults on starvation diets, found that 20 of the subjects developed a potentially fatal heart rhythm called ‘acquired long QT syndrome.’ This greatly increases the risk of ventricular fibrillation and sudden death.
In the normal heart, impulses travel across the chambers and cause a uniform contraction of the atria and ventricles (upper and lower chambers of the heart). Starvation alters cell health and impairs normal conduction of the impulses.
Sunday, November 7, 2010
THIS FALL AND WINTER, LIFT YOUR SPIRITS WITH EXERCISE
Baby, it’s dark outside! As Daylight Savings Time comes to an end, we will be in for a long, dark winter. It will be pitch black when we wake up in the morning and just as dark when we get home from work.
Is it any wonder that the shrinking daylight can give us winter blues?
Shorter periods of light during our waking hours can trigger a seasonal depression commonly known as “SAD,” statistics indicating that between 4 and 6 percent of people in the United States suffer from SAD each year. Another 10 to 20 percent may experience a milder form of a winter-onset depressive disorder. It may seem like a low percentage, but those numbers translate into millions of people.
Fortunately, the cure for the seasonal blues is easy: EXERCISE! Research published in the journal of the American College of Sports Medicine (ACSM) shows that the psychological and physical benefits of exercise can reduce anxiety and improve mood.
There are several ways in which being active and fit will make us feel better. Exercise releases ‘feel-good’ chemicals such as endorphins, reduces immune system chemicals that can worsen depression, and raises body temperature, which can have calming effects. There are a lot of factors at work here, and they are all good!
While any regular and consistent physical activity is beneficial, fitness boot camps are especially effective because they encompass a wide variety of exercises including, cardiovascular endurance, strength training, movements associated with pilates and yoga, as well as functional training that utilizes multiple muscle groups at once. Incorporating all these types of exercise in a 55 minute workout has a profound effect and will invigorate your body and mind.
Plus, you are part of a group where everyone encourages each other. This social aspect is helpful for people who are prone to depression. The last thing you want to do is exercise alone.
All these perks are the reason why boot camps are rated by the ACSM among the top 20 exercise trends for 2011 – as they have been in 2010.
Of course, no matter how good and beneficial an exercise program is, if you suffer from anxiety or depression, working out may be the last thing you want to do – at least until spring!
When it’s dark outside, you might not feel like going out, but do try to get motivated! Once you do, you will see what a big and positive difference exercise makes to your mood, not to mention health in general.
Monday, October 18, 2010
Get off the Couch and Start Moving
When it comes to physical fitness, we are not exactly a nation of movers and shakers. In fact, according to a just-released survey, a staggering 95.9 percent of respondents lead mostly sedentary lifestyles.
The study, published in the October 2010 issue of the American Journal of Preventive Medicine, reports that only 5 percent of 80,000 Americans surveyed for this research, engage in physical exercise on any given day.
These findings are truly alarming! Regular exercise is essential for our health, but far too many people prefer inactivity, exposing themselves to many diseases and even premature death. It is a well-established fact that sedentary lifestyle along with poor dietary habits can lead to type 2 diabetes, obesity, certain forms of cancer, heart disease, strokes, and a host of other chronic ailments.
According to US Department of Health and Human Services (DHHS), another major study linked sedentary lifestyles to 23 percent of deaths from major – and mostly preventable - chronic diseases.
The good news is that many medical conditions, including cardiovascular disease - the number 1 killer of Americans - could be prevented with sensible eating and regular exercise.
DHHS says physical activity can reduce the risk of developing or dying from heart disease, diabetes, colon cancer, and high blood pressure. On average, people who are physically active outlive those who are inactive.
It is absolutely mind-boggling that many serious and potentially fatal diseases could be prevented with something as simple as exercise. Fortunately, getting – and staying - in shape is easy, just take a look at the Physical Activity Guidelines recently issued by the DHHS.
They are the most comprehensive recommendations ever published and they stress the importance of exercise. Of particular interest is the recommendation that, for optimum effect, people should do a variety of workouts, such as moderate and vigorous-intensity activities, as well as muscle-strengthening exercises.
It may not be clear to a lot of people just what kind of exercises they should be doing. They may be totally motivated to start getting fit but then they hit a brick wall because they have no clue which exercise works best on which part of the body or muscle group. This is where fitness camps and programs designed by a reputable professional are really a great value. Because they vary exercise routines, focusing on resistance, flexibility and interval training, boot camps are very effective not only for cardiovascular health but also for weight loss, improved immunity, stronger bones, joints and muscles, and overall physical and mental well-being.
In view of the frightening statistics reported by the new study, I am issuing a “call to action” to all those who’d rather sit in front of TV than exercise: “Wake up and smell the coffee. But after you drink it, start working out like your life and health depended on it – because they do!”
The study, published in the October 2010 issue of the American Journal of Preventive Medicine, reports that only 5 percent of 80,000 Americans surveyed for this research, engage in physical exercise on any given day.
These findings are truly alarming! Regular exercise is essential for our health, but far too many people prefer inactivity, exposing themselves to many diseases and even premature death. It is a well-established fact that sedentary lifestyle along with poor dietary habits can lead to type 2 diabetes, obesity, certain forms of cancer, heart disease, strokes, and a host of other chronic ailments.
According to US Department of Health and Human Services (DHHS), another major study linked sedentary lifestyles to 23 percent of deaths from major – and mostly preventable - chronic diseases.
The good news is that many medical conditions, including cardiovascular disease - the number 1 killer of Americans - could be prevented with sensible eating and regular exercise.
DHHS says physical activity can reduce the risk of developing or dying from heart disease, diabetes, colon cancer, and high blood pressure. On average, people who are physically active outlive those who are inactive.
It is absolutely mind-boggling that many serious and potentially fatal diseases could be prevented with something as simple as exercise. Fortunately, getting – and staying - in shape is easy, just take a look at the Physical Activity Guidelines recently issued by the DHHS.
They are the most comprehensive recommendations ever published and they stress the importance of exercise. Of particular interest is the recommendation that, for optimum effect, people should do a variety of workouts, such as moderate and vigorous-intensity activities, as well as muscle-strengthening exercises.
It may not be clear to a lot of people just what kind of exercises they should be doing. They may be totally motivated to start getting fit but then they hit a brick wall because they have no clue which exercise works best on which part of the body or muscle group. This is where fitness camps and programs designed by a reputable professional are really a great value. Because they vary exercise routines, focusing on resistance, flexibility and interval training, boot camps are very effective not only for cardiovascular health but also for weight loss, improved immunity, stronger bones, joints and muscles, and overall physical and mental well-being.
In view of the frightening statistics reported by the new study, I am issuing a “call to action” to all those who’d rather sit in front of TV than exercise: “Wake up and smell the coffee. But after you drink it, start working out like your life and health depended on it – because they do!”
Tuesday, October 5, 2010
Exercise Boosts Your Immune System
With autumn officially here, we become more prone to colds, coughs, sneezes, sniffles, runny noses, and sore throats that will make us feel miserable through the winter months.
As seasons and weather change, our immune system becomes more vulnerable and less resistant to various infections
Fortunately, finding ways to bolster your immune system is not exactly rocket science.
The good news is that something as simple as regular exercise can keep all those pesky viruses, germs and bacteria at bay. Among many other benefits of physical exercise is that it is a great immunity booster.
In fact, research cited by the American College of Sports Medicine (ACSM), a leading organization in sports medicine and exercise science,shows that regular exercise can help boost the immune system by either stopping viruses in their tracks before they attack us, or by reducing the duration of cold symptoms by half as compared to those who do not exercise.
These findings are borne out by various studies demonstrating that regular exercise produces macrophages, the cells that defend the body against bacteria.
During a moderate workout, these cells circulate through the body, killing viruses and bacteria. And although the immune system returns to its pre-exercise levels very quickly, each workout session appears to reduce the risk of infection over the long term.
That may explain why – as studies indicate – people who work out regularly report fewer colds than non-exercisers.
Certainly, exercise is not a cure-all for whatever ails you, and even the most ardent fitness aficionados will get sick once in a while. However, there is all this compelling evidence suggesting that exercise may lower your risks of common infections.
Now that you know just how beneficial regular workouts can be for your immune system, what kind of fitness regimen should you choose?
Luckily, exercises that are most effective in strengthening the immune system are also those that are great for your heart, weight control, and your health in general, so it’s a ‘win-win’ situation. Boot camps and functional training are really terrific because they focus on the entire body, as well as on core and cardiovascular fitness, balance, strength and agility.
And since boot camp workouts are fun and varied, there is less risk of getting bored than with a regimen that is either monotonous or depends heavily on gym equipment.
If boosting your immune system – and health in general – is your goal, then you certainly shouldn’t choose a fitness routine that will get you into a rut and will make you want to give up. The point is to make exercising so enjoyable that you will want to continue. And our progrms do just that.
Wednesday, August 11, 2010
Dehydration can it be chronic?
Well we are in the midst of another heat wave here on the East Coast and the biggest concern for us, is staying hydrated. Be sure to drink enough water throughout the day, especially if you are exercising outside. So we emphasize greatly to our Boot campers to hydrate, stay away from caffeine, alcohol and sugary drinks and stick with fresh water, fresh fruits and veggies to help you hydrate. Yet ironically enough you could already be dehydrated before the heat wave started?
How is that possible? And how do you know?
Many things can be a factor in causing your body to be in a state of dehydration, the obvious things would be caffeine, alcohol, soda pop. But have you ever taken a medication that has a warning label stating it may cause dry mouth? Or do you find it difficult to consume just plain old water, so you add a little flavoring in the form of a powder and you think that will help you get hydrated? Are you currently consuming prepackaged, processed foods such as hot dogs or lunch meats? Or maybe you are someone who likes to add salt even before tasting your food. Anything that has high levels of sodium could be depleting your body of water as well.
Unfortunately there are quite a few factors that can contribute to dehydration; but their are quite a few symptoms you could be experiencing that could tell you if you are dehydrated.
1. Fatigue and Energy loss
2. Constipation
3. Digestive Disorders
4. High or low blood pressure
5. Gastritis or stomach ulcers
6. Respiratory troubles (even misdiagnosed asthma)
7. Acid-Alkaline imbalance
8. Excess weight and obesity
9. Excema
10.Cystitis, urinary infections
11. High Cholesterol
12. Rheumatism
13. Early Aging
So take the time today to notice if you are experiencing any of these symptoms. Be aware of what are the factors causing your dehydration. Remember if you are experiencing fatigue and hunger you might just be thirsty. If you are experiencing excessive joint pain you could be lacking on water. So don't discount the healing factors of water, just start drinking.
You should start by moderately increasing your water intake, everything in moderation.
One thing I do need to disclaim, anything in excess can be detrimental, so chugging gallons of water all in one sitting will not help you get hydrated it can be deadly.
Till next time or the next heat wave.
Try to maintain a healthy balance in your life with regular exercise, healthy eating and drinking lots of water...
How is that possible? And how do you know?
Many things can be a factor in causing your body to be in a state of dehydration, the obvious things would be caffeine, alcohol, soda pop. But have you ever taken a medication that has a warning label stating it may cause dry mouth? Or do you find it difficult to consume just plain old water, so you add a little flavoring in the form of a powder and you think that will help you get hydrated? Are you currently consuming prepackaged, processed foods such as hot dogs or lunch meats? Or maybe you are someone who likes to add salt even before tasting your food. Anything that has high levels of sodium could be depleting your body of water as well.
Unfortunately there are quite a few factors that can contribute to dehydration; but their are quite a few symptoms you could be experiencing that could tell you if you are dehydrated.
1. Fatigue and Energy loss
2. Constipation
3. Digestive Disorders
4. High or low blood pressure
5. Gastritis or stomach ulcers
6. Respiratory troubles (even misdiagnosed asthma)
7. Acid-Alkaline imbalance
8. Excess weight and obesity
9. Excema
10.Cystitis, urinary infections
11. High Cholesterol
12. Rheumatism
13. Early Aging
So take the time today to notice if you are experiencing any of these symptoms. Be aware of what are the factors causing your dehydration. Remember if you are experiencing fatigue and hunger you might just be thirsty. If you are experiencing excessive joint pain you could be lacking on water. So don't discount the healing factors of water, just start drinking.
You should start by moderately increasing your water intake, everything in moderation.
One thing I do need to disclaim, anything in excess can be detrimental, so chugging gallons of water all in one sitting will not help you get hydrated it can be deadly.
Till next time or the next heat wave.
Try to maintain a healthy balance in your life with regular exercise, healthy eating and drinking lots of water...
Tuesday, July 27, 2010
Workout 4 A Cause Charity Event - August 14th
Most of us saw the news and or read the story in the Daily Local News over the past month about a local man, Kevin Mengel Jr., who was killed by his wife and her boyfriend.
Many of us also know that this young man’s father is Kevin Mengel Sr. - owner of FastSigns in Exton. Kevin Mengel Sr. is a member and strong supporter of our On Tap Network, he is also a long-time member of the Exton Region Chamber of Commerce, former Chairman of the Board and a good friend to all.
Great Valley Adventure Boot Camp will be holding a Special Saturday Boot Camp in the West Chester Area on August 14th at 9am. All proceeds will go directly to the "Kevin Mengle Jr. Children's Trust.
Many of us also know that this young man’s father is Kevin Mengel Sr. - owner of FastSigns in Exton. Kevin Mengel Sr. is a member and strong supporter of our On Tap Network, he is also a long-time member of the Exton Region Chamber of Commerce, former Chairman of the Board and a good friend to all.
Great Valley Adventure Boot Camp will be holding a Special Saturday Boot Camp in the West Chester Area on August 14th at 9am. All proceeds will go directly to the "Kevin Mengle Jr. Children's Trust.
The donation for each attendee is $5 or more, to help the children through this difficult time and have a significant impact on their future.
Please Help Us Make this event Successful.
When: Saturday August 14th 9:00AM
Where: West Goshen Community Park, West Chester
What to Bring: Exercise Mat, Water, and a Towel
Please Note: Each Participant will be asked to complete a brief medical history and release in advance of attending camp to be sure we are aware of any conditions for which you will need modification of exercises.
Register or make a Donation at http://www.Workout4ACause.com
Tuesday, April 20, 2010
Learn how to lose weight without exercising
Sound crazy, sound like a hoax? Let's think about this for a minute... hmm... If you don't exercise and you reduce your calories, by skipping meals or fasting or even detoxing all day long, yes, you can definitely lose weight. Maybe, you don't change your diet you still eat the same but, stop exercising (especially if you are already exercising) and you see that your pants are loose then you get on the scale and low and behold you lose weight.
Let's look at a different scenario, you keep eating the high fat foods but, you start exercising and low and behold you are gaining weight. So, you decide to go on a "diet", you reduce your calories and you keep exercising. Guess what the scale is still going up?? What is going on?? Then you stop exercising and stick to the strict very limited diet and you lose weight... What is happening?? What is going on...
Has this ever happened to you? Or maybe you have a friend or a family member that just gets on the next fad diet and loses those last 10 lbs and didn't exercise at all...
Ok, if you have read any of my blogs in the past you would know that I advocate exercise, I am in the business of teaching people how to incorporate exercise into their lifestyles. Yet, I have found over the years of being in the business of exercise that if you have some results such as weight loss sometimes you may gain some weight prior to losing weight. Many look for immediate results, results can be achieved if you are realistic with yourself and you stick to a plan, yet they may not be immediate.
I know a lot of people have watched the reality T.V. Show about losing weight for money or you have heard about it from your coworkers, friends or family. You may ask yourself, “How is it that they workout so hard, have a limited diet and still not lose any or very little weight?” But, have you seen some of the contestants lose weight even though they may not be able to workout?
Ok, so how does this happen? No exercise and you still lose weight? And you are exercising and eating healthy and not losing weight but maybe even gaining weight??
When you "diet" and don't exercise, your body's first response is to use the protein in your body as fuel. Muscles are made of protein which means your body is feeding off of your muscles. Have you ever noticed someone who does "diet" and doesn't exercise tends to have hanging skin! The hanging skin actually occurs due to a lack of muscle. Nice look! Sure you look thinner however, you could potentially look saggy as well.
So, let's go back! Yes, you can lose weight but the weight you are losing is muscle. The scale may go down but, your pants could stay the same. Now if you exercise and eat sensibly as you build the fat burning muscle, your weight may not change much but you could reduce your pant size.
So, do I advocate exercise? Absolutely! You need to exercise to help your body maintain and build muscles to support your skeletal structure, as well as, work your biggest muscle… your HEART!.
Let's look at a different scenario, you keep eating the high fat foods but, you start exercising and low and behold you are gaining weight. So, you decide to go on a "diet", you reduce your calories and you keep exercising. Guess what the scale is still going up?? What is going on?? Then you stop exercising and stick to the strict very limited diet and you lose weight... What is happening?? What is going on...
Has this ever happened to you? Or maybe you have a friend or a family member that just gets on the next fad diet and loses those last 10 lbs and didn't exercise at all...
Ok, if you have read any of my blogs in the past you would know that I advocate exercise, I am in the business of teaching people how to incorporate exercise into their lifestyles. Yet, I have found over the years of being in the business of exercise that if you have some results such as weight loss sometimes you may gain some weight prior to losing weight. Many look for immediate results, results can be achieved if you are realistic with yourself and you stick to a plan, yet they may not be immediate.
I know a lot of people have watched the reality T.V. Show about losing weight for money or you have heard about it from your coworkers, friends or family. You may ask yourself, “How is it that they workout so hard, have a limited diet and still not lose any or very little weight?” But, have you seen some of the contestants lose weight even though they may not be able to workout?
Ok, so how does this happen? No exercise and you still lose weight? And you are exercising and eating healthy and not losing weight but maybe even gaining weight??
When you "diet" and don't exercise, your body's first response is to use the protein in your body as fuel. Muscles are made of protein which means your body is feeding off of your muscles. Have you ever noticed someone who does "diet" and doesn't exercise tends to have hanging skin! The hanging skin actually occurs due to a lack of muscle. Nice look! Sure you look thinner however, you could potentially look saggy as well.
So, let's go back! Yes, you can lose weight but the weight you are losing is muscle. The scale may go down but, your pants could stay the same. Now if you exercise and eat sensibly as you build the fat burning muscle, your weight may not change much but you could reduce your pant size.
So, do I advocate exercise? Absolutely! You need to exercise to help your body maintain and build muscles to support your skeletal structure, as well as, work your biggest muscle… your HEART!.
Monday, February 15, 2010
Most know about YO-YO Dieting, but do you know about YO-YO Exercising?
So we all know by now that YO-YO dieting has the reputation of adding pounds to your frame but did you know so can YO-YO exercising. Besides adding pounds it can add excess stress to your heart and lungs by stopping and starting those intense exercise programs needed to lose the pounds. I highly advocate going the distance and going all out with your exercise, but not at the expense of finding yourself back on the couch in 6 months packing on the winter weight again.
And yes that is why the couch potatoes of the world are having heart attacks during these unusual boughts of winter blizzards. Think about it most people have to remove the snow from their car, driveway, or even their sidewalk. Whether they use a snow blower or a shovel it takes some exertion, and that exertion can be 3 x greater on the person who remains adverse to any consistent exercise program. So next time you consider taking a few days off of working out or taking a break think about the potential consequences if you never go back. You may need to move the snow off our sidewalk again, and it would be a real tragedy if you suffered a heart attack because you just didn't feel like working out for the last year or two....
So when you are deciding on what you should do to get started, think about this...Proven and sustaniable exercise programs can come in short bursts of energy which include cardiovascular and resistance (weight) training. In order to maintain or improve your metabolism it is imperative to move with a little bit of resistance. Without realizing it you can improve your overall health by increasing resistance and time incrementally. One thing you need to remember is consistency, try starting a minimum of 3 days a week. Going all out when you haven't done anything in months or years, is like shoveling 18 inches of snow from a 1/4 mile driveway, just not a real good idea. Make it a priority in your life and give up something that isn't so important, like watching 1hour of T.V. Stop the cycle of YO-YO Exercising, stay on track,schedule your exercise into your daily calendar and make yourself a priority.
And yes that is why the couch potatoes of the world are having heart attacks during these unusual boughts of winter blizzards. Think about it most people have to remove the snow from their car, driveway, or even their sidewalk. Whether they use a snow blower or a shovel it takes some exertion, and that exertion can be 3 x greater on the person who remains adverse to any consistent exercise program. So next time you consider taking a few days off of working out or taking a break think about the potential consequences if you never go back. You may need to move the snow off our sidewalk again, and it would be a real tragedy if you suffered a heart attack because you just didn't feel like working out for the last year or two....
So when you are deciding on what you should do to get started, think about this...Proven and sustaniable exercise programs can come in short bursts of energy which include cardiovascular and resistance (weight) training. In order to maintain or improve your metabolism it is imperative to move with a little bit of resistance. Without realizing it you can improve your overall health by increasing resistance and time incrementally. One thing you need to remember is consistency, try starting a minimum of 3 days a week. Going all out when you haven't done anything in months or years, is like shoveling 18 inches of snow from a 1/4 mile driveway, just not a real good idea. Make it a priority in your life and give up something that isn't so important, like watching 1hour of T.V. Stop the cycle of YO-YO Exercising, stay on track,schedule your exercise into your daily calendar and make yourself a priority.
Wednesday, January 20, 2010
Personal Trainers own journey with getting healthy...join me today
So here we go, here is another person's story, why would anyone care? I may not be famous but I have a story just like you have a story to tell. I just turned 40 and realized that my life has only just begun. Yes I am a Personal Trainer and an Adventure Boot Camp owner, but I am still a person that has a story that I believe needs to be told....
I would like to invite you on my journey or my story of getting healthy. Have I arrived today? Not at all... am I closer than I was a year ago, yes I believe I am. Is this another story about a person who loses weight, runs a marathon, completes a triathlon, overcomes some major health crisis, or tragedy? Well it could be if you choose to read and follow my own journey for the next year... See I have started a journey and I am inviting you to come along for the ride. For years I have tried to connect with that one part of myself that I lost due to my own life experiences. I am seeking peace in my own world of self turmoil. I have been afraid to embrace that one side of myself that I felt has failed me... my spiritual side...As I embark on this new stage of my journey, I am putting my story out on a limb that hopefully you may connect or relate to your own journey. So join me on this journey of spiritual self discovery and pay attention to my posts... give me your comments and your own stories that may relate. Believe me it can be very therapeutic to connect with others who have experienced life in a similar way...
I would like to invite you on my journey or my story of getting healthy. Have I arrived today? Not at all... am I closer than I was a year ago, yes I believe I am. Is this another story about a person who loses weight, runs a marathon, completes a triathlon, overcomes some major health crisis, or tragedy? Well it could be if you choose to read and follow my own journey for the next year... See I have started a journey and I am inviting you to come along for the ride. For years I have tried to connect with that one part of myself that I lost due to my own life experiences. I am seeking peace in my own world of self turmoil. I have been afraid to embrace that one side of myself that I felt has failed me... my spiritual side...As I embark on this new stage of my journey, I am putting my story out on a limb that hopefully you may connect or relate to your own journey. So join me on this journey of spiritual self discovery and pay attention to my posts... give me your comments and your own stories that may relate. Believe me it can be very therapeutic to connect with others who have experienced life in a similar way...
Sunday, January 17, 2010
Save Money by Hiring a Personal Trainer...
How many times have you spent lamenting over how you have failed at reaching your fitness goals? Did you dust off your treadmill and remove all the clothes hanging from it and start trying again? Maybe you found your gym membership card or put the directions back in your GPS to find your way back to the gym. Have you resolved again this year to lose the weight and get rid off that excess jiggle?
But have you truly made the decision in your mind or were you just having another conversation with yourself or your loved ones how you are going to make that commitment. Yes life is hard, you have no time, "you just don't understand, I have tried all the exercise and diet fads." The fads maybe work for a little while and then you lose focus or interest or find your excuses "at least I tried", I do get that..
Did you know that 95% of the diets or fad exercise programs don't work! Why, do you ask? Because you are not the same as everyone else, you are unique and your reason for quitting on your health is not the same reason your neighbor, sister, or even your spouse quits. So are you destined to fail again this year?
Your are only destined to fail if you chose to quit on yourself and your health, mental and physical. Sure finding guidance from the experts is great way to help you achieve your goals however those experts are only guides and coaches. The best experts out there can help you with the tools but they will not do it for you, that is ultimately up to you.
So are you going to "try" again at reaching those crazy goals or are you going to start your action plan today. Did you know you can start your life any day of the week it doesn't always have to be Monday? Stop letting those old messages stop you forget about your past mistakes and start fresh today, right now get up and start doing, start making those dreams of health come to life!!
Did you know you could save money by getting the help of a coach or a Personal Trainer? How do you ask.. Think about it, if you are focused on attaining a healthy body today, you won't have to purchase a new wardrobe next year at this time because you failed one more time. By getting moving and healthy you can save your dollars from adding one more prescription or one more Dr. visit this year. Commit to saving money today and enlist the help of the experts...
A personal trainer should be, at the least, educated and certified through a reputable fitness organization. This person's job is to assess your fitness level, set up a program for you and keep you motivated. He or she will push you past your comfort level--something difficult to do on your own. A trainer also provides:
• guidance on reaching your goals
• education about strength training, cardio and basic nutrition
• a reason to show up at the gym each week
• accountability
• ways to help track your progress
So think about it invest in saving money today, get the help you need enlist the help of Personal Trainer, and start saving for a bigger retirement....
But have you truly made the decision in your mind or were you just having another conversation with yourself or your loved ones how you are going to make that commitment. Yes life is hard, you have no time, "you just don't understand, I have tried all the exercise and diet fads." The fads maybe work for a little while and then you lose focus or interest or find your excuses "at least I tried", I do get that..
Did you know that 95% of the diets or fad exercise programs don't work! Why, do you ask? Because you are not the same as everyone else, you are unique and your reason for quitting on your health is not the same reason your neighbor, sister, or even your spouse quits. So are you destined to fail again this year?
Your are only destined to fail if you chose to quit on yourself and your health, mental and physical. Sure finding guidance from the experts is great way to help you achieve your goals however those experts are only guides and coaches. The best experts out there can help you with the tools but they will not do it for you, that is ultimately up to you.
So are you going to "try" again at reaching those crazy goals or are you going to start your action plan today. Did you know you can start your life any day of the week it doesn't always have to be Monday? Stop letting those old messages stop you forget about your past mistakes and start fresh today, right now get up and start doing, start making those dreams of health come to life!!
Did you know you could save money by getting the help of a coach or a Personal Trainer? How do you ask.. Think about it, if you are focused on attaining a healthy body today, you won't have to purchase a new wardrobe next year at this time because you failed one more time. By getting moving and healthy you can save your dollars from adding one more prescription or one more Dr. visit this year. Commit to saving money today and enlist the help of the experts...
A personal trainer should be, at the least, educated and certified through a reputable fitness organization. This person's job is to assess your fitness level, set up a program for you and keep you motivated. He or she will push you past your comfort level--something difficult to do on your own. A trainer also provides:
• guidance on reaching your goals
• education about strength training, cardio and basic nutrition
• a reason to show up at the gym each week
• accountability
• ways to help track your progress
So think about it invest in saving money today, get the help you need enlist the help of Personal Trainer, and start saving for a bigger retirement....
Thursday, January 7, 2010
"Confessions of a Realilty Show Loser", the real story behind "Biggest Loser"
Biggest Loser, anyone heard of it?? Silly question right!? So what happens to all those winners or "losers" as they would call them after the show? No longer in the fishbowl of the cameras, no longer on the "ranch" with Jillian or Bob coaching or yelling, giving them their workouts, no longer provided with a pantry full of the right foods, no longer the support of others trying to reach the same goal. What truly happens to them?
If you are truly curious, you need to catch the new show on Discovery Health about Eric Chopin, Season 3 winner named "Confessions of a Reality Show Loser".
Wow, talk about reality check. Not to give the whole show away but Eric has succeeded in returning to his former self, the man he was that brought him to the "Biggest Loser" in the first place. He not only gained almost (just under 40lbs of his previous weight) all his weight back, but he has managed to find himself in a place of no purpose, working for his father-in-law and hating it, a man struggling to find himself. Or is it, that he never truly lost that man with the excess weight, he only lost the weight?...
What I have learned with my own struggles in the world of weight loss is that you are human and that your journey never ends when the weight comes off. If some of you know me, know that I was once a bodybuilder and trained just as hard as Eric did on the "Biggest Loser" and achieved what some may call the perfect body. Yet achieving the perfect body means that you are expecting perfection from yourself each and everyday. And although you may look the part you certainly don't feel the part of the perfect body.
See the belief is that if you look good on the outside then everything is perfect, you are a successful, happy and you have no worries or problems. So if you are overweight and see someone with the "perfect" body you want to achieve that "perfect" body to make all your troubles go away. But did you know that you still take the mind of your "fat" self with you. Politically incorrect or not when someone is truly overweight the thoughts they experience are loaded with unwanted fat, garbage, trash. Yes there are some who experience weight gain due to medical conditions etc. however they are few and far between.
In a journey to “lose weight” one needs to address those “fat” thoughts in order to achieve a sustained and maintainable “weight loss”. As you will see in Eric’s journey back to “weight loss” he is addressing his true realities of being “fat” in his thoughts.
Although I am not a big fan of the “Biggest Loser” on many levels I do see some lesson’s to be learned. You can see the show addressing on a small scale the emotional “fat loss” journey, as well as this year they addressed the financial “fat loss” journey. However the need, for emotional and physical fat loss, that brings most of the contestants to the show gets lost in the game for the big bucks, as Eric Chopin learned the hard way.
If you are a fan or not a fan of the “Biggest Loser” I recommend you catch an episode of “Confessions of a Reality Show Loser” and what it really takes to lose weight.
If you are truly curious, you need to catch the new show on Discovery Health about Eric Chopin, Season 3 winner named "Confessions of a Reality Show Loser".
Wow, talk about reality check. Not to give the whole show away but Eric has succeeded in returning to his former self, the man he was that brought him to the "Biggest Loser" in the first place. He not only gained almost (just under 40lbs of his previous weight) all his weight back, but he has managed to find himself in a place of no purpose, working for his father-in-law and hating it, a man struggling to find himself. Or is it, that he never truly lost that man with the excess weight, he only lost the weight?...
What I have learned with my own struggles in the world of weight loss is that you are human and that your journey never ends when the weight comes off. If some of you know me, know that I was once a bodybuilder and trained just as hard as Eric did on the "Biggest Loser" and achieved what some may call the perfect body. Yet achieving the perfect body means that you are expecting perfection from yourself each and everyday. And although you may look the part you certainly don't feel the part of the perfect body.
See the belief is that if you look good on the outside then everything is perfect, you are a successful, happy and you have no worries or problems. So if you are overweight and see someone with the "perfect" body you want to achieve that "perfect" body to make all your troubles go away. But did you know that you still take the mind of your "fat" self with you. Politically incorrect or not when someone is truly overweight the thoughts they experience are loaded with unwanted fat, garbage, trash. Yes there are some who experience weight gain due to medical conditions etc. however they are few and far between.
In a journey to “lose weight” one needs to address those “fat” thoughts in order to achieve a sustained and maintainable “weight loss”. As you will see in Eric’s journey back to “weight loss” he is addressing his true realities of being “fat” in his thoughts.
Although I am not a big fan of the “Biggest Loser” on many levels I do see some lesson’s to be learned. You can see the show addressing on a small scale the emotional “fat loss” journey, as well as this year they addressed the financial “fat loss” journey. However the need, for emotional and physical fat loss, that brings most of the contestants to the show gets lost in the game for the big bucks, as Eric Chopin learned the hard way.
If you are a fan or not a fan of the “Biggest Loser” I recommend you catch an episode of “Confessions of a Reality Show Loser” and what it really takes to lose weight.
Wednesday, January 6, 2010
Becoming a recovering multitasker to achieve harmony with my physical self....
Have you ever described yourself as a multitasker?
Let's face it multitasking is just another word for you never getting anything done and you can never focus enough on one thing to finish it... Our lives are always in perpetual motion and it seems that motion is constantly getting faster. As I am writing this blog, I am in the process of answering my emails and facebook messages all at the same time, oh and don't forget letting the dogs in and out of the backdoor.
I always thought I was a multitasker and yes I can say that I am. Yet I have realized owning my own business and being a multitasker means I can be in a state of chaos.
The opposite of chaos is harmony and order. I have realized with everyday that I work to grow myself with my business and my life I need harmony, clarity and focus.
Yes, I know you are wondering what is my point to all this? What does that have to do with your fitness goals? Everything! Have you ever watched someone get on a treadmill or bike, in the gym, and read a magazine or for that matter talk on the phone? Or maybe you see your neighbor walking with their dog, stopping and starting (because the dog has to do his or her business of course). That is truly fantastic that these people are actually taking the time to exercise. Yet are they truly achieving or are they resigning themselves to multitask while exercising also...
Did you know that exercise can also be a time for you to connect with your physical self. If you spent more time focusing on bringing harmony to your body by moving your body and being in the moment of exercising you can achieve so much more with your fitness goals. Just like any other goal if you focus, have clarity, and take action you can achieve a better self physically as well as mentally.
So, if you are multitasking while exercising you will find that your physical self is also in a state of chaos. When it comes to exercise and physical fitness it is important to remember if you are chaotic you will most likely get chaotic results. You need to have a plan, a realistic desired result and be able to work that plan.
How do you set up a plan? Just like me writing a business plan I chose to seek the advice of others, who have been in business and know how to set up the plan, you can ask for help in finding harmony with your health and wellness goals.
Trying to reach your goals of health and wellness especially if you have been in the habit of avoiding the subject are destined to fail if you choose to go at it alone. In order to find harmony with your chaotic goals, support and guidance are needed to help you achieve your best self. With help you can find clarity, focus and peace in achieving the best possible person you can be in this world.
Everyone has a destiny to be great in their own world or right, yet, if you are currently living in chaos you are doing a disservice to your family, friends and this world. Give up your control of every situation and give in to your right to ask for help. Their is an abundance of options to help you achieve your best self, so open yourself and your mind to the possibilities, shake off the chaos, and find harmony and clarity with help.
When you go off track with your health and wellness often times you are in a state of chaos in more parts of your life. With support and guidance you can achieve harmony and peace with all parts of your life, as a professional in the health and wellness industry I am always seeking support and guidance to achieve a better self.
So, start your recovery process now.. Make a commitment to clear out the chaos and clutter and join our next Boot Camp, or try out our Personal Training Services. What are you waiting for?
Let's face it multitasking is just another word for you never getting anything done and you can never focus enough on one thing to finish it... Our lives are always in perpetual motion and it seems that motion is constantly getting faster. As I am writing this blog, I am in the process of answering my emails and facebook messages all at the same time, oh and don't forget letting the dogs in and out of the backdoor.
I always thought I was a multitasker and yes I can say that I am. Yet I have realized owning my own business and being a multitasker means I can be in a state of chaos.
The opposite of chaos is harmony and order. I have realized with everyday that I work to grow myself with my business and my life I need harmony, clarity and focus.
Yes, I know you are wondering what is my point to all this? What does that have to do with your fitness goals? Everything! Have you ever watched someone get on a treadmill or bike, in the gym, and read a magazine or for that matter talk on the phone? Or maybe you see your neighbor walking with their dog, stopping and starting (because the dog has to do his or her business of course). That is truly fantastic that these people are actually taking the time to exercise. Yet are they truly achieving or are they resigning themselves to multitask while exercising also...
Did you know that exercise can also be a time for you to connect with your physical self. If you spent more time focusing on bringing harmony to your body by moving your body and being in the moment of exercising you can achieve so much more with your fitness goals. Just like any other goal if you focus, have clarity, and take action you can achieve a better self physically as well as mentally.
So, if you are multitasking while exercising you will find that your physical self is also in a state of chaos. When it comes to exercise and physical fitness it is important to remember if you are chaotic you will most likely get chaotic results. You need to have a plan, a realistic desired result and be able to work that plan.
How do you set up a plan? Just like me writing a business plan I chose to seek the advice of others, who have been in business and know how to set up the plan, you can ask for help in finding harmony with your health and wellness goals.
Trying to reach your goals of health and wellness especially if you have been in the habit of avoiding the subject are destined to fail if you choose to go at it alone. In order to find harmony with your chaotic goals, support and guidance are needed to help you achieve your best self. With help you can find clarity, focus and peace in achieving the best possible person you can be in this world.
Everyone has a destiny to be great in their own world or right, yet, if you are currently living in chaos you are doing a disservice to your family, friends and this world. Give up your control of every situation and give in to your right to ask for help. Their is an abundance of options to help you achieve your best self, so open yourself and your mind to the possibilities, shake off the chaos, and find harmony and clarity with help.
When you go off track with your health and wellness often times you are in a state of chaos in more parts of your life. With support and guidance you can achieve harmony and peace with all parts of your life, as a professional in the health and wellness industry I am always seeking support and guidance to achieve a better self.
So, start your recovery process now.. Make a commitment to clear out the chaos and clutter and join our next Boot Camp, or try out our Personal Training Services. What are you waiting for?
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