Many people make the mistake of setting their fitness goals too high when they embark on an exercise program. This leads them to abandon their plans out of frustration and impatience. Setting manageable goals is key to maintaining a fitness program over time.
If you have been completely sedentary you need to start out your fitness regimen by working towards small and realistic goals. These can be as simple as walking around the block once a day for a week, and adding another block each subsequent week until they reach the 30 minutes recommended by health professionals. A few sessions with a personal trainer can help you set reasonable goals for weight-bearing exercise like weight training. In the beginning focus on overall conditioning rather than building muscle. Check with staff at your gym or fitness center for recommendations about what exercise classes are right for your current fitness level.
When you're just starting out, it's easy to make rash promises like exercising every day. It's hard for even people in top condition to make time each and every day for training. Start off three or four days a week and build up from there. If you're taking up a new sport like swimming, skiing or golf, consider taking lessons with a professional so that you develop good habits from the beginning.
If you've been getting moderate exercise your goals can be a little more ambitious. If you're walking the recommended 30 minutes per day, why not add hand weights to your routine? This might also be the time to consider adding more weight to your lifting or taking an intermediate fitness course. You may also be ready to speak to a personal trainer about beginning to work on building specific muscle groups.
Once you've attained a high level of fitness, then it's time for some serious goal setting. Plan to run a marathon or participate in a 5K walking event. There are many of these events run to benefit charity, giving a double benefit of both funds raised and health benefits to participants. When preparing for an event of this nature, return to your early habit of setting small, realistic goals. Add miles to your run on a weekly basis until you are able to complete the full distance. Speak with your trainer to establish a regular schedule of weight-bearing exercise that will help improve your stamina and flexibility.
Friday, August 15, 2008
Thursday, August 7, 2008
Low Calorie Snacks
A common belief amongst dieters is that eating snacks will destroy your diet. Research is supporting the understanding instead that snacks may actually help you stick to your diet as long as you make healthy choices and don’t overeat. Snacking can be beneficial to any weight-loss diet. It will help to prevent binging. By having a small nutritious snack you will prevent overeating at your next meal. You can get much-needed extra energy and nutrients by a nutritious snack during the day.
In order to have healthy and easy snacks available, plan ahead. Do your grocery shopping with healthy snacks in mind and don’t shop while you’re hungry. If you make a list and stick to it and spend the least possible amount of time in the store, you are more likely to come home with good choices. Once you get the foods home, prepare or at least package them in handy serving size bags so they are readily available to you instead of grabbing something harmful to your diet.
Whole grain snacks are easy and healthy snacking options. They are rich in fiber and carbohydrates so they give you energy that lasts. Try low fat whole grain crackers, whole grain crisp breads, and whole grain pretzels.
Fruits and vegetables are simple snacking alternatives. They will provide you with a feeling of fullness that will help you make it until the next meal. They are fat free and have very few calories. In addition, they are rich in vitamins, minerals, fiber, and other nutrients. Try raw carrots, celery sticks, apples or bananas.
Nuts and seeds are clever snacks that are easy to incorporate into any weight loss diet plan. They provide protein, which helps you feel fuller longer. In addition, they possess mostly monounsaturated fat, which is the healthy kind. Nuts do however contain a lot of calories so do not eat them in large quantities. Soy nuts are a great choice.
Low fat diary products are another healthy snacking solution. Cheese, yogurt and other dairy products are rich in protein and calcium. They are also vital sources of other minerals and vitamins. It is important to choose low fat or light dairy products to limit your caloric intake. Try fat free pudding or light yogurt.
Remember, the key things to remember are that the snacks should be low calorie, you should not allow yourself to over eat them, and nutrition is vital. Source: Ravishing Global Community.
Monday, July 21, 2008
Finding Time For R & R
The definition of "rest and relaxation" depends
on you. Vacationing may be relaxing for you, or
it could be stressful, depending on your likes
and dislikes. Working in your garden could be
invigorating or a waste of time. If you can't
picture yourself stopping or slowing down at all,
spend the first month scheduling time to make R & R
happen and then take that time.
Soon it will become a habit and you'll do it
naturally. This is your rest and your relaxation,
but here are some suggestions:
1. Take 30 minutes a day just for you. Swing in
a hammock, read a book or take a nap. Enjoy them!
2. Escape to Fantasy Island. Picture yourself
being fanned and served by your favorite "fantasy"
person. (I know who I'd choose!!) That should
bring a smile.
3. Breathe deeply. It calms you down, allows you
to refocus and lessens anxiety.
4. Make your surroundings comfortable. I always
enjoy reading in bed or even figuring out my new
ideas there. You do what works for you.
5. Tie your recreation to your goals. For
fitness, take a walk. To learn a new language,
carry a language CD.
6. Use travel time in your car for education.
Use your errand or running time to learn
something new or listen to music, humor or books
on CD.
7. Do your changes gradually. Put yourself in
circumstances that encourage rather than
discourage.
8. Take mini-vacations. Stop looking for "
glumps" of time. You'll see and do more and still
have memories to talk about.
9. Have a grab bag of things to do. (I love this
one!). Put slips of paper with a wish on them in
a bag and draw one out each time you have time.
10. Keep your emotional bank account full.
Remember, it takes five positive deposits to
counteract one negative.
11. Be your own catalyst. Recharge and renew
yourself so you're always raring to go.
Just remember, there is not just one way to do
something. You can travel many paths to reach
your goal. What's most important is that it's
your path and your goal. I've learned there are
many people who've lived someone else's dream and
not their own. We don't want your life to end
with that dream still in you.
Gayle Carson is a 69 year old, three time cancer survivor who's an internet entrepreneur and a kickboxing S.O.B. Visit her website at http://www.SpunkyOldBroad.com and join her free newsletter 9 Secrets To a Total S.O. B Makeover for Mature Women at http://www.SpunkyOldBroads.com
on you. Vacationing may be relaxing for you, or
it could be stressful, depending on your likes
and dislikes. Working in your garden could be
invigorating or a waste of time. If you can't
picture yourself stopping or slowing down at all,
spend the first month scheduling time to make R & R
happen and then take that time.
Soon it will become a habit and you'll do it
naturally. This is your rest and your relaxation,
but here are some suggestions:
1. Take 30 minutes a day just for you. Swing in
a hammock, read a book or take a nap. Enjoy them!
2. Escape to Fantasy Island. Picture yourself
being fanned and served by your favorite "fantasy"
person. (I know who I'd choose!!) That should
bring a smile.
3. Breathe deeply. It calms you down, allows you
to refocus and lessens anxiety.
4. Make your surroundings comfortable. I always
enjoy reading in bed or even figuring out my new
ideas there. You do what works for you.
5. Tie your recreation to your goals. For
fitness, take a walk. To learn a new language,
carry a language CD.
6. Use travel time in your car for education.
Use your errand or running time to learn
something new or listen to music, humor or books
on CD.
7. Do your changes gradually. Put yourself in
circumstances that encourage rather than
discourage.
8. Take mini-vacations. Stop looking for "
glumps" of time. You'll see and do more and still
have memories to talk about.
9. Have a grab bag of things to do. (I love this
one!). Put slips of paper with a wish on them in
a bag and draw one out each time you have time.
10. Keep your emotional bank account full.
Remember, it takes five positive deposits to
counteract one negative.
11. Be your own catalyst. Recharge and renew
yourself so you're always raring to go.
Just remember, there is not just one way to do
something. You can travel many paths to reach
your goal. What's most important is that it's
your path and your goal. I've learned there are
many people who've lived someone else's dream and
not their own. We don't want your life to end
with that dream still in you.
Gayle Carson is a 69 year old, three time cancer survivor who's an internet entrepreneur and a kickboxing S.O.B. Visit her website at http://www.SpunkyOldBroad.com and join her free newsletter 9 Secrets To a Total S.O. B Makeover for Mature Women at http://www.SpunkyOldBroads.com
Tuesday, July 15, 2008
Personal Trainer
At urban recreational facilities, suburbia's fancy-health clubs, and at local YW/YMCAs, the trend toward working out with the various types of sophisticated muscle-building equipment, performing aerobics or calisthenics and stretching exercises has risen in the last few years.
From these occurrences it appears as if many out-of-shape people recognize the need for regular exercise and sensible eating habits as they gain an acceptance of a pleasingly contoured physique that exudes vitality, strength, coordination and muscularity.
Because of widespread media coverage, a now national preoccupation with being in shape and staying trim has incited additional would-be fitness enthusiasts to join recreational facilities.
However, scores of these new enthusiasts shell out hundreds of dollars for memberships, then immediately start to invent some imaginative but rather unconvincing excuses to avoid ever again setting foot in what more than a handful of them collectively call "sweat producing chambers."
Their intentions usually are good, and, some, even praiseworthy. (For example, one woman said that she wished to reduce her body's subcutaneous fat and redistribute her weight so that she would feel healthier and look more attractive in her clothes, while a man said that he wished to increase blood circulation and improve his body's immunity to germs and infections.) Yet, when left to their own devices, a lot of them do not seem to be able to summon up the willpower required to undergo the muscle trembling agony of vigorous exercise on a regular basis. As a matter of fact, recent studies show that well over half of the people who begin some kind of exercise activity quit it within six months.
They start to abandon their facilities for varied reasons such as: He 1: "I really hate the large crowds and deafening noises;" or, She: "I am just too bashful to exercise with a bunch of strangers around me;" or, He 2: "More often than not, I find that all the machines I need for my workout are in use when I get to the club. Consequently, I have to sit around wasting my valuable time until the machines are available."
Besides those above, there are other reasons why getting into and staying in shape tends to be a hassle for a host of people who wish to do so. One is that, after a tough eight-hour workday, most employees' primary desire is to go home and unwind. They have to really push themselves not only to follow through with their earlier plan to work out but also to "fight all that dreadful, rush-hour traffic" to travel "all that way" to their recreational facility, making an already difficult day seem considerably longer and even more exhausting. At this juncture, the work out that should be mentally and physically gratifying, and ultimately relaxing, becomes another inconvenient task for them to perform.
As an alternative to the frenzied gym scene, a fair percentage of turned-off exercisers, as well as those engaged in serious athletic training, seek the services of a professional personal trainer to help them get started, or to keep them from becoming bored with working out by suggesting new routines, or overcoming a sticking point. And many of these exercisers find a personal trainer to be what they needed to assist them in putting an end to those and some of the other multifarious problems they encountered through the physical conditioning process.
For the purpose of clarification, a personal trainer is a qualified, competent, conditioning instructor conversant in such subjects as exercise physiology, kinesiology, behavior modification, health assessment, nutrition, and weight management. These days, many elite trainers across the country have either a college degree or are certified by a nationally recognized accredited organization like the American College of Sports Medicine or the American Council of Exercise (other organizations can be found at noca.org).
A personal trainer, after evaluating their clients present physical condition and helping to spell out their goals, works with them to devise and implement exercise and nutrition programs that embody what their clients need to achieve their respective health and fitness objectives. With the trainer as motivator, guide and coach, clients perform a wider variety and a larger number of exercises during their workout sessions than most of them would do on their own. And they are able to do this at a reduced risk of being subjected to musculo-skeletal injuries to their bodies.
These no-nonsense exercises enable clients to develop their bodies faster and with a higher degree of effectiveness than many of them could achieve working out by themselves. Additionally, customized, one-on-one instruction gives clients the opportunity to talk with their personal trainer at each workout session regarding the exercise program.
A committed trainer never forsakes a client. When leaving a client on his or her own, a committed trainer takes the initiative to call to ensure the client is carrying on with the exercise program and to answer any questions the client may have. A committed trainer is also continually on the lookout for safe, innovative ways to help a client get in top physical condition. What's more, a committed trainer always has high regard for a client and when the occasion warrants mails thank-you, birthday, and anniversary cards.
Currently, personal trainers are one of the most highly sought after groups of exercise specialists in the fitness industry. In the health care arena, their services are used by patients recovering from many types of physical impairments, who with their physician's permission, exercise to become healthy, strong and ambulatory once again.
However, personal trainers are mostly hired by actors, models, competitive athletes and fast-track corporate executives, whose livelihoods depend on them being fit, functioning at peak ability while on the job and looking youthful. These active, successful people know that individuals who are well-conditioned possess and readily display energy and strength. Plus, they usually have much improved mental capabilities and more creativity as well.
They know, too, that physical fitness in the healthy individual promotes a feeling of being "on top of it all." Perhaps most important, they are aware of the medical data showing that frequent exercise is one of the best ways to manage the pressures which commonly occur in the life of a hard-working professional.
Furthermore, today's high-powered men and women at the top, and those moving in that direction, operate under stringent deadlines. With daily calendars full of appointments, their days are hectic, tedious and long. They have precious few, if any, spare minutes. While on the job, every second represents substantial dollars to them and their companies. Therefore, they are very conscious of the ever-ticking clock and find it almost impossible to set aside time for anything other than work.
For this reason, the majority of clients prefer having a trainer who is able to meet with them at a prearranged, mutually convenient time and location. The time could be before the client starts work, at noontime, or at the close of the workday. The location could be privately in the client's home, the client's place of business, a recreational facility, or some other place that offers convenience, provides security, and anything else the client and trainer desire to facilitate them in having not only an excellent workout session but also allowing them to arrive and leave in comfort and safety.
But adding the services of a personal trainer to one's life is not cheap. Actually, it's quite expensive. Personal trainers charge clients from $25 to $100 an hour. Although, on average, a workout session costs $30 to $35.
So along with finding a trainer who complements your personality, you had better be sure that you are devoted to working out and attaining your preconceived fitness goals when you retain a trainer. Try hard to make your body-conditioning experience one that ends up with you getting positive results by not letting yourself become a fitness dropout. In the final analysis, the benefits you reap from your workouts will only be commensurate with the time and effort you put into them. Visit web site http://hometown.aol.com/buffalofox/joggingandrunning.html.
La Rue Briggs
From these occurrences it appears as if many out-of-shape people recognize the need for regular exercise and sensible eating habits as they gain an acceptance of a pleasingly contoured physique that exudes vitality, strength, coordination and muscularity.
Because of widespread media coverage, a now national preoccupation with being in shape and staying trim has incited additional would-be fitness enthusiasts to join recreational facilities.
However, scores of these new enthusiasts shell out hundreds of dollars for memberships, then immediately start to invent some imaginative but rather unconvincing excuses to avoid ever again setting foot in what more than a handful of them collectively call "sweat producing chambers."
Their intentions usually are good, and, some, even praiseworthy. (For example, one woman said that she wished to reduce her body's subcutaneous fat and redistribute her weight so that she would feel healthier and look more attractive in her clothes, while a man said that he wished to increase blood circulation and improve his body's immunity to germs and infections.) Yet, when left to their own devices, a lot of them do not seem to be able to summon up the willpower required to undergo the muscle trembling agony of vigorous exercise on a regular basis. As a matter of fact, recent studies show that well over half of the people who begin some kind of exercise activity quit it within six months.
They start to abandon their facilities for varied reasons such as: He 1: "I really hate the large crowds and deafening noises;" or, She: "I am just too bashful to exercise with a bunch of strangers around me;" or, He 2: "More often than not, I find that all the machines I need for my workout are in use when I get to the club. Consequently, I have to sit around wasting my valuable time until the machines are available."
Besides those above, there are other reasons why getting into and staying in shape tends to be a hassle for a host of people who wish to do so. One is that, after a tough eight-hour workday, most employees' primary desire is to go home and unwind. They have to really push themselves not only to follow through with their earlier plan to work out but also to "fight all that dreadful, rush-hour traffic" to travel "all that way" to their recreational facility, making an already difficult day seem considerably longer and even more exhausting. At this juncture, the work out that should be mentally and physically gratifying, and ultimately relaxing, becomes another inconvenient task for them to perform.
As an alternative to the frenzied gym scene, a fair percentage of turned-off exercisers, as well as those engaged in serious athletic training, seek the services of a professional personal trainer to help them get started, or to keep them from becoming bored with working out by suggesting new routines, or overcoming a sticking point. And many of these exercisers find a personal trainer to be what they needed to assist them in putting an end to those and some of the other multifarious problems they encountered through the physical conditioning process.
For the purpose of clarification, a personal trainer is a qualified, competent, conditioning instructor conversant in such subjects as exercise physiology, kinesiology, behavior modification, health assessment, nutrition, and weight management. These days, many elite trainers across the country have either a college degree or are certified by a nationally recognized accredited organization like the American College of Sports Medicine or the American Council of Exercise (other organizations can be found at noca.org).
A personal trainer, after evaluating their clients present physical condition and helping to spell out their goals, works with them to devise and implement exercise and nutrition programs that embody what their clients need to achieve their respective health and fitness objectives. With the trainer as motivator, guide and coach, clients perform a wider variety and a larger number of exercises during their workout sessions than most of them would do on their own. And they are able to do this at a reduced risk of being subjected to musculo-skeletal injuries to their bodies.
These no-nonsense exercises enable clients to develop their bodies faster and with a higher degree of effectiveness than many of them could achieve working out by themselves. Additionally, customized, one-on-one instruction gives clients the opportunity to talk with their personal trainer at each workout session regarding the exercise program.
A committed trainer never forsakes a client. When leaving a client on his or her own, a committed trainer takes the initiative to call to ensure the client is carrying on with the exercise program and to answer any questions the client may have. A committed trainer is also continually on the lookout for safe, innovative ways to help a client get in top physical condition. What's more, a committed trainer always has high regard for a client and when the occasion warrants mails thank-you, birthday, and anniversary cards.
Currently, personal trainers are one of the most highly sought after groups of exercise specialists in the fitness industry. In the health care arena, their services are used by patients recovering from many types of physical impairments, who with their physician's permission, exercise to become healthy, strong and ambulatory once again.
However, personal trainers are mostly hired by actors, models, competitive athletes and fast-track corporate executives, whose livelihoods depend on them being fit, functioning at peak ability while on the job and looking youthful. These active, successful people know that individuals who are well-conditioned possess and readily display energy and strength. Plus, they usually have much improved mental capabilities and more creativity as well.
They know, too, that physical fitness in the healthy individual promotes a feeling of being "on top of it all." Perhaps most important, they are aware of the medical data showing that frequent exercise is one of the best ways to manage the pressures which commonly occur in the life of a hard-working professional.
Furthermore, today's high-powered men and women at the top, and those moving in that direction, operate under stringent deadlines. With daily calendars full of appointments, their days are hectic, tedious and long. They have precious few, if any, spare minutes. While on the job, every second represents substantial dollars to them and their companies. Therefore, they are very conscious of the ever-ticking clock and find it almost impossible to set aside time for anything other than work.
For this reason, the majority of clients prefer having a trainer who is able to meet with them at a prearranged, mutually convenient time and location. The time could be before the client starts work, at noontime, or at the close of the workday. The location could be privately in the client's home, the client's place of business, a recreational facility, or some other place that offers convenience, provides security, and anything else the client and trainer desire to facilitate them in having not only an excellent workout session but also allowing them to arrive and leave in comfort and safety.
But adding the services of a personal trainer to one's life is not cheap. Actually, it's quite expensive. Personal trainers charge clients from $25 to $100 an hour. Although, on average, a workout session costs $30 to $35.
So along with finding a trainer who complements your personality, you had better be sure that you are devoted to working out and attaining your preconceived fitness goals when you retain a trainer. Try hard to make your body-conditioning experience one that ends up with you getting positive results by not letting yourself become a fitness dropout. In the final analysis, the benefits you reap from your workouts will only be commensurate with the time and effort you put into them. Visit web site http://hometown.aol.com/buffalofox/joggingandrunning.html.
La Rue Briggs
Apparel And Equipment In Sports, Fitness And Recreation
These days there are many big brands that cater to sports, fitness and recreation enthusiasts. Nike catapulted to number one when they hired basketball legend Michael Jordan to endorse for them because at the height of that advertising campaign everyone indeed wanted to be like Mike. They continued their reign and reinforced their being number one when they chose golf’s amazing newest star then Tiger Woods as another endorser.
Adidas is also another leading brand whose latest campaign celebrate originality showcased their collaborations some of the best designers in the world. These brands not only battle in coming up with innovative products, getting the more popular image model or launching award winning advertising campaigns but they even have their presence felt in the movie industry.
In 2000, the movie What Women Want starring Mel Gibson and Helen Hunt was a big hit. The story is about an advertising executive who one day woke up being able to read women’s minds. True, the actors and the plot make for a good movie but Nike gained so much from this movie.
There is no better way to present a new way of thinking in terms of women’s shoes that are great in all areas- sports, fitness and recreation. The movie explained the whole process that Nike had to go through to come up with one product. Just in case you are wondering, the Nike ad representatives in the movie were not actors they were really from Nike and that now Nike has an entire line for women simply called Nike Women.
Adidas, on the other hand, had Goal. Goal is the success story of this small town boy who made it big in the soccerlandia. While more subtle than Nike, the movie stressed that Adidas is number one in football. Nike can claim their throne in the world of basketball but soccer or football will always have Adidas as its number one shoes.
Sports equipments are more easygoing on their Ads, not much brouhaha, it is simply all about the quality of the equipment. Players sporting them are almost usually number one in their fields but they are not required to be as marketable as their apparel endorsers’ counterpart. The point being the best players in their respective fields uses us so if you decide to use as then you can end up number one as well. They are more scientific in their approach owing to details more than just the overall impact.
Low Jeremy maintains http://Sports-Apparel.ArticlesForReprint.com. This content is provided by Low Jeremy. It may be used only in its entirety with all links included.
Adidas is also another leading brand whose latest campaign celebrate originality showcased their collaborations some of the best designers in the world. These brands not only battle in coming up with innovative products, getting the more popular image model or launching award winning advertising campaigns but they even have their presence felt in the movie industry.
In 2000, the movie What Women Want starring Mel Gibson and Helen Hunt was a big hit. The story is about an advertising executive who one day woke up being able to read women’s minds. True, the actors and the plot make for a good movie but Nike gained so much from this movie.
There is no better way to present a new way of thinking in terms of women’s shoes that are great in all areas- sports, fitness and recreation. The movie explained the whole process that Nike had to go through to come up with one product. Just in case you are wondering, the Nike ad representatives in the movie were not actors they were really from Nike and that now Nike has an entire line for women simply called Nike Women.
Adidas, on the other hand, had Goal. Goal is the success story of this small town boy who made it big in the soccerlandia. While more subtle than Nike, the movie stressed that Adidas is number one in football. Nike can claim their throne in the world of basketball but soccer or football will always have Adidas as its number one shoes.
Sports equipments are more easygoing on their Ads, not much brouhaha, it is simply all about the quality of the equipment. Players sporting them are almost usually number one in their fields but they are not required to be as marketable as their apparel endorsers’ counterpart. The point being the best players in their respective fields uses us so if you decide to use as then you can end up number one as well. They are more scientific in their approach owing to details more than just the overall impact.
Low Jeremy maintains http://Sports-Apparel.ArticlesForReprint.com. This content is provided by Low Jeremy. It may be used only in its entirety with all links included.
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