Fitness

Many people forget that important changes come from within. This means starting off with a clear mind, so that you not only know what the end of the journey looks like, but are able to plan a better more effectively. This means a route with a reduced risk of encountering hardships along the way.

Think of it this way, if you got onto a plane in New York and were flying to Great Britain wouldn’t you want that the pilot to have a flight plan (map) and a clearly planned digital route (another map) before they took the plane thousands of feet into the air?

When desiring to make definitive changes in your life, you’ll discover that traditional ways of setting goals are just not sufficient. Think back to the times you may have sat down with a pen and paper, or sat in front of your computer, and typed up a list of objetives which you felt were important at that particular time in your life.

This process may have taken you a while as you mulled over what you actually wanted to do you may even have put your proyects in order of priority. You might have deliberated for some time over how you could achieve your goals, but then when you had finished making your list and re-read it once, you just it filed away out of sight away from possible future reference? Why hide the future from yourself?

In a lecture, I once had a teacher say that one of the greatest problems people had in completing projects was getting ready to get ready. At some point, you make a plan and then you act on it. It’s not the plan that’s the problem, the problem is in the plan’s execution.

If you are absolutely honest with yourself, how many times did your list get used for reference purposes? How many times did it even see the light of day?

How long after you got knocked about, when something bad happened, and then forgot all about what you really wanted out of life?

Even more importantly, did you deliberately focus on each goal until you could almost see it, touch it and sense it?

Most of us have great intentions to better ourselves. We all wish to self-motivate, improve our self-discipline, and have a stronger sense of purpose.

We would all like to increase that vital sense of drive and passion for life. That would make it so much easier for us to achieve our aims, and the simple reality is that we can.

Taiana is 26 yrs old. She practices Reiki in her work as a professional body worker, with study and experience in Holistic Therapies. Taiana is also personal trainer, and has extensive experience with coaching people to make the breakthroughs in life, that they’ve waited for all their lives. She believes in rekindling the flames of inspiration is life’s first step for motivation. Taiana lives in Australia, where she relocated to 16 yrs ago.

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Many women are focusing on ineffective exercises when trying to crack the “how to lose arm fat” code. Maybe you are one of these women

And it’s not your fault if you are. You see, many of the so called experts can’t come to a common conclusion on the best arm exercises for women.

Enter my ongoing review of arm exercises for women that will demystify the “how to lose arm fat” process. I have decided to tackle this issue head on.

I want to do this so that you don’t have to waste all the time, energy and money that I had to waste. Thus, here is today’s analysis:

1. Snap shot. This exercise is usually done towards the end of a workout and is considered a finishing move. It’s a commonly used tool for completely depleting the biceps. The nice thing about using a pulley is that there is little stress placed on the joints.

2. Summary of technique: Stand straight up, face a pulley and grasp its bar with hands facing up. Tighten your abs for added support. With elbows locked in place, raise the bar to just below shoulder level. Then return it.

3. Most common technical issues. Allowing the chest to cave in and the shoulders to come forward. This puts your lower back in a bad position. Heave-hoeing the weight up. And raising the weight too high.

4. Final word: This exercise is neither hot nor cold. It’s simply mediocre. I would only recommend this exercise for women that need to reduce stress on their joints. For the most part, only women with injuries would fall into this category.

Feeling a little more confident about the “how to lose arm fat” equation? Well, the more of my reviews you read the more your confidence will grow. The best way to overcome fear and confusion is through education. So look out for my next article!

You know you need to lose weight, and you’ve tried. But for some reason, your weight loss aspirations keep coming up short, landing you back at square one, if not even heavier than you were starting out. We all know that being at a healthy weight is healthy, and leads to a long quality life, but heck, we all want to look good too! The problem is, you haven’t chosen the right weight loss plan that works for you.

There are so many different weight loss plans and programs available today it’ll make your head spin. Many of which promise weight loss that not only is improbable, but unhealthy! So it’s certainly understandable to get frustrated and confused. But it’s simple really; you start by writing down your goals, both your short term and long term goals. Then, you research and find the right program that fits your goals, and works with your own unique lifestyle.

I have developed these guidelines to help you chose your goals and find the right plan that works for you:

1. Don’t reach for the moon when you haven’t climbed the molehill. You’re goals need to be attainable and realistic! If you are a 40ish year old woman and currently weight 185, it probably isn’t very realistic to set your goal to be 120, especially since you haven’t been 120 since high school. A good rule to measure in weight loss is about 2 pounds a week.

In fact, you should stop thinking in terms of pounds anyway, and start thinking in terms of BMI, or body mass index. BMI is a measure of your body fat in relation to your height and weight. The perfect range for us humans lies somewhere between 19 and 24.9 BMI, according the the National Institutes of Health. An overweight BMI would be between 25 and 29.9 — anything 30 or above is considered obese.

It’s not hard to determine your BMI, but unless you’re a math genius, you’ll need to pull out your trusty calculator. Refer to the formula attached. I’ll walk you through and example: If you are 66 inches tall, and weigh 165 pounds, you multiply your height by itself (66 X 66) which will equal 4356. Then divide into your weight (165 / 4356) which is .0379, then multiply that by 703 (.0379 X 703) which gives you a BMI of 26.6. If you are using the metric system, use the appropriate formula to determine your BMI. Easy huh?

2. Set practical objectives. Deciding to lose weight based solely for vanity is psychologically less effective than losing weight to improve your health and quality of life.

Make sure you choose a weight loss plan that incorporates clean and balanced healthy eating, as well as a good fitness plan. If not, I would recommend you keep looking till you find one that does. Fitness is as important as a healthy diet, and it will really boost your weight loss plans.

3. Forget about losing ” focus on doing! Don’t set your goal for the week as losing two pounds, rather, set your goal as how much exercise you are going to do this week. This is much more motivational and gets your mind set right to achieving that weeks goal. Remember your weight in a weeks span is largely out of your control, but your actions are completely in your control.

4. Take things one-day-at-a-time. Don’t look too far ahead! I know it’s cliche, but if you just focus on today, you’ll find you are much more successful — you can always worry about tomorrow, when you wake up tomorrow. This is especially true if you are just beginning and coming off of a couch potato lifestyle.

5. Be self-confident. Remember, Rome wasn’t built in a day, and neither is your body. You’ll set yourself up for failure if you have an ‘all or nothing’ outlook on your weight loss plan. Each week, objectively evaluate your own progress, but don’t beat yourself up if you fall short on your goals — but do take note of what you accomplished! The goal shouldn’t be having a perfect record, the goals should be consistency — that’s what makes a weight loss plan successful.

6. If you can’t count it, it ain’t a goal. In other words, don’t set a goal of “I’m going to be more positive this week”. You can’t measure that, or determine how close you came to achieving it. Set your goals to be something you can count, or measure. Like, how many minutes of exercise you’ll do today, or how many racquetball games you’ll get in!

At the end of the day, you are committing to a weight loss plan for you, your health, and nobody else. Define your goals first, and then find the right plan that meets those goals. After you have done that, the most important part is executing that plan. Doing this, will get you well on your way to life changing weight loss that will be a permanent part of your new and more life-engaged way of living!

Getting rid of that spare tire around your mid section is easier than you may think!   Contrary to what most commonly believe, you don’t need to invest into fad diet programs or buy expensive supplements to lose that belly fat.   And believe it or not, you don’t need to spend countless hours at the gym.   You can bust that gut by following these easy, simple tips.

1.  Eat healthy.  You do that, and you’ve practically one the battle already.   Most aren’t aware that 80% of weight loss and fitness is your nutrition – not by doing hundreds of crunches every day, which, will strengthen your ab muscles but will have little to do with losing belly fat.   Stripping out the junk foods, sugars, and carbonated sodas will get you well on your way to your fat loss goals.   There are three benefits of following a clean and healthy nutrition plan:
a.  If you preplan your meals for the week, you won’t have any room for the evil temptations of junk foods!
b.  Clean, healthy foods are like a rocket booster to your metabolism rate.   With the increased metabolism, you’ll burn fat at a rate like never before just doing your routine daily activities.
c.  You don’t need to buy expensive colon cleansing supplements any longer!  Once you start eating healthy foods, they will naturally rid your body of all those nasty toxins your intestines have collected over the years of eating junk foods.

So what are clean and healthy foods?   By ‘clean foods’, I mean eat foods that are still in their natural state – stay away from processed junk foods.   Lean meats, whole grain breads, fruits, and vegetables should be your prime foods.  I recommend eating eat raw fruits and vegetables as much as possible.  Boil what you can’t eat raw, but stay far away from anything fried!  When cooking your own meals, use healthy fats for oil such as olive oil, and try to minimize how much you use.

2.  Now that you’ve conquered the diet, kick start your fat shredding plans by incorporating some exercise.  Don’t get me wrong, your diet will have you shedding pounds, but it will be a long slow process if you aren’t exercising regularly.   There are many types of exercises and programs out there, but not all are suitable for accelerated weight loss around the belly.  In order to bust that gut, you need to so more  goal specific exercises such as cardio.

Cardio exercise is more endurance based, that gets that heart pumping, gets your metabolism on rails, and provides a high calorie burn.  Start out slow with brisk walking, then increase your intensity to running, jogging, biking, etc.    To really boost your tummy shredding goals, try some high intensity interval training or HIIT!   Any activity that involves your whole body, gets your heart pumping, and boosts your metabolic rate will do wonders!

Keep in mind healthy, sustainable weight loss isn’t a sprint…it’s a marathon.  Although if you follow these steps, you will see results quickly, the key is sticking with it for the long term, and incorporating it into your lifestyle.   You lose weight only when you burn off more calories that you take in.  Just one pound of fat has about 3,500 calories, so even if you just burn 500 calories a day, you’ll be losing one pound every week!

You'll Be Stronger

If you are like me, you struggle with the idea of exercising daily.  Excuses fill your mind – you didn’t get enough sleep, your too stressed, your too busy, on and on and on.   You just sometimes lack that motivation it takes to get that much needed workout in on a routine basis.   Before you plop down on that couch and grab that bag of potato chips, read these five energizing tips that will get you up and moving today!

Tip # 1 – You will get Stronger

If you are out of shape and run down, you can’t do the things active people can do.  You can’t step in that game of pickup basketball with your kids, you can’t go out for that hiking trip with your friends.   You are so limited.  A person with a routine and dedicated exercise program will build the strength and endurance to engage in life.   This strength program not only applies to your biceps, quads and chest, but also your heart.  A strong body provides you with the basis to do many things.

Tip # 2 – You’ll have a Longer, Healthier Life

Those that get some exercise on a routine basis normally live longer, and have healthier lives in their senior years than sedentary people.    We all want to stick around long enough to see what life will be like thirty or fifty years from now, see our kids grow up, and perhaps even see our grandkids grow up!   Plus, an active lifestyle filled with proper exercise and activity will ensure you are engaged in life to its fullest.

Tip # 3 – You’ll Exude Confidence

Getting yourself into shape, and staying in shape means you won’t have to dig around for clothes that ‘don’t make you look fat’, or worry about being comfortable on an airplane, or feel you no longer turn heads.   Routine exercise makes you lose weight, and gets your body proportioned properly making it easier to look good in what you wear and feel great and confident in anything you do.

Tip # 4 – You’ll be Smarter

You’ve heard how exercise releases that ‘feel good’ chemical into the bloodstream called endorphins.  But did you know that endorphins are one of several key chemicals that help our brain and other components of the nervous system function properly?   Your brain needs those endorphins to operate at its maximum potential, keep your nerves on balance, and give you that positive outlook and emotional stability that will leave you ready for anything life throws at you!

Tip # 5 – You’ll Have Great Sex

Just as exercise conditions the body for physical activity, sex is a physical activity that is both pleasant, desirable, and a basic human need.  When you are fit, and adopted a healthy lifestyle including regular exercise, you will have more sexual endurance, better sexual response, and be able to experiment with positions you otherwise couldn’t.  You will be a better lover to your partner and experience longer and more intense orgasms that ever before.

No matter if your goals are long term or short term, regular exercise is a no brainer.   Don’t fall back into your old habits, or spend another sedentary day on the couch with your donuts.  Get up, get out, engage in life, and exercise!

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, “yes” after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON’T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

If you want to get your body in shape fast and you might need to consider buying a home gym. A home gym can offer you all the benefits of a gym membership with the convenience of being able to exercise whenever you feel like it. This is particularly important if you lead a very busy lifestyle. Spending a half an hour or so three times a week doing medium weight exercises using home fitness equipment can help you to firm and tone your muscles while helping to burn fat. Doing this training at home on a regular basis will increase your energy levels and help you get to the stage where you feel comfortable with your training and can increase your exercise regime to include more exercises or work out for more times during the week. There are many different types of home fitness equipment to choose from and you can hire or lease equipment to determine whether you want to continue training at home before buying anything. Staying fit is the best way to stay healthy and keep your body in shape. By having your own fitness equipment at home, the time that you spend training won’t impact on your lifestyle as much as it would if you had to go out to a gym to train. If you are not interested in using resistance training with home fitness equipment then there are other types of equipment that can still help you get fit and healthy and might be more suitable for your requirements. Treadmills and ellipticals are well worth considering as they are a very effective piece of training equipment that will help you to get fit fast. And the fitter that you are, the fitter you will look. And you know what that means! Yes — you look younger.