The concept of sustainability is on most or our minds due to the dire need to keep our planet in balance. We can transfer this mindful concept to fitness regimens, as it is essential that we keep our bodies in balance for quality of life and longevity. Finding a program that takes into consideration the future not just the present moment of getting in shape fast is the key to exercise compliance, which leads to sustainability.
Despite all of the hype promoted by gyms, infomercials, celebrities, friends and family, if a fitness regimen is not for you, you won’t stick with it.
How do you find what you can sustain among the myriad of exercise programs and classes available out there? You’ve got to find what triggers joy and excitement in you. It will most likely suit your natural biorhythms and body type.
There is a saying in athletics; we don’t find our sport, our sport finds us.
Here are some questions you can ask yourself to help you start investigating who you are and who you are not.
Becoming conscious of what triggers passion in you will help lead you to your true fitness calling.
1- What sport did I like to do as a kid? What sport did I hate?
2- What sport did I fantasize and maybe still fantasize being a champion in?
3- What tempo do I live by? What tempo can’t I live by?
4- Am I a group person or more of a loner?
5- Do I like to sweat? Do I hate to sweat?
6- Do I love to dance at weddings? Do I hate to dance at weddings?
7- What music do I like? What music do I hate?
8-Am I self motivated? Do I need bit of prodding?
- If you’re a loner, love to sweat and like speed you might try running or cycling.
-If you hate loud booming music and hate to dance at weddings, you guessed it; you might not want to tag along with a friend to a Hip-Hop class.
-If you love to dance to the beat and love groups try Zumba, Hip-Hop or take a Salsa lesson.
-If you always wanted to be Mickey Mantle and love groups find yourself a softball league and join a team.
-If you need a little prodding, like the idea of cross training and like personalized attention you might hire a Personal Trainer.
You get the idea.
I was an armchair figure skater my entire life dreaming of twirling on the ice as I watched the sport on television. For a year I sat in the stands watching my son skate until I got the courage to ask his coach for a lesson. I was 50. I now skate 5 days a week and travel around the world to compete. I love groups, I love to dance, I’m very musical, I had been an actress and I am fulfilling a lifelong dream. Figure skating is the perfect sport for me.
Please note that this article is not written to pigeon hole you or stop you from trying something outside of your comfort zone. It’s written to make you aware that fitness is an extension of yourself and should reflect that. Your time is precious. Spend it doing something you LOVE to do, not something that you feel you HAVE to do! It will make the choice to exercise easy, effortless and sustainable for a lifetime.
Showing posts with label body image. Show all posts
Showing posts with label body image. Show all posts
Sunday, December 4, 2011
Sunday, October 10, 2010
Get Fit for Charity
Today's Tip: Need a good reason to motivate yourself to get moving? We've got a great one. Charity. Many organizations throughout the country sponsor walks, runs, bike races, swim meets, dance-a-thons, etc. to raise money to help others. Training for these events will help focus your workouts. When you have a long term fitness goal you'll be excited to keep up your exercise regime. Try to register as many of your friends and family to join you. Training and racing as a group propels you to keep going even when you think you've hit the wall. You'll cheer each other on as you fatigue. And the ones that don't? Have them sponsor you by the kilometer or mile instead of a lump sum. Knowing that money is riding on the finish line will keep you in the race until the end.
Sign up for a charity fitness event and do your body and the world good! Raising money for a good cause is the best motivator of all.
Sign up for a charity fitness event and do your body and the world good! Raising money for a good cause is the best motivator of all.
Thursday, September 23, 2010
Slow and Steady
Today's Tip :Think “fast results” are the only way to change your body? Think again. A healthier and more realistic way to change your body is to think in terms of slow and steady results. Make food, fitness and lifestyle choices that evolve over time. This way you give your mind and body a chance to adapt to the changes occurring, gradually. You'll see lasting results and eliminate the yo-yo weight syndrome.
Monday, September 6, 2010
Eight Ways Exercise Can Change Your Life Besides Hoping To Get That Perfect Booty
We’re all drawn to fitness promotions by the sleek bodies portrayed in ads. Promises of 6 pack abs and buns of steel lure millions of us into signing up for gym memberships, buying exercise gear and calling 800 numbers seen on fitness infomercials, daily. Hey, we all want to look great in our jeans, there’s nothing wrong with that.
Unfortunately,more often than not, the lure of looking good soon fades. And what happens? We end up with dusty fitness DVDs, a treadmill clothes rack or a gym card buried somewhere in the junk drawer.
Sound familiar? How do we overcome the malaise that sets in once the initial excitement of getting in shape passes? Easy. We change our thinking. The best results of exercise are what’s internal, those changes occurring under our skin that we can’t always see. Research shows that those who focus more on the health benefits of exercise as opposed to the visual results have better long term compliance.
If you’re one of those people that’s craving to get “that great body” but just can’t stick to a regular fitness program try focusing your mental energy on how you’ll feel as opposed to how you’ll look. There’s nothing more addicting than feeling good. Here are 8 ways that working out will definitely help you feel better. Use this list to motivate you to pop in that DVD, get on the treadmill or drive to the gym for a great workout, even when you’re dog tired after a long day.
1 - Increases circulation and blood flow throughout the body. This is the key to the many benefits of exercise that we discuss, whether you do hardcore cardiovascular workouts, strength training, practice yoga or go for a walk. Improved circulation perfuses oxygen rich blood to nerve endings, muscles, the heart, skin and all other vital organs for better function.
2 -Helps you sleep when you want to sleep. Exercise is known to reduce stress, the number one reason most of us can’t get to sleep or stay asleep. Millions of us are popping sleep aids to get some shut eye every night. Get in a good workout 3-5 times a week and you’ll be lost in dreamland as your head hits the pillow.
3 -Helps you stay focused and alert at work and at daily tasks. Improved circulation to the cardiovascular system and to the brain helps give you more energy, which in turn helps you stay focused. Plus, if you’re sleeping better at night you’ll have more stamina and better concentration during the day.
4 -Prevents disease. The risk of many diseases such as CAD (coronary artery disease) obesity and certain cancers can be greatly reduced and even eliminated by a regular fitness program . Sedentary lifestyle is considered as severe a threat to our health as smoking a pack of cigarettes a day.
5 -Improves mood and sense of well-being. Endorphins, our body’s natural feel-good chemical compounds, are released from nerve endings in our our brain and spinal chord when we exercise. Feeling depressed? Go for a run or walk, get to the gym, take a dance class. Our motto is ”an hour of fitness a day keeps the need for Prozac away!”
6 - Lowers resting blood pressure (hypertension). Exercise strengthens your heart and makes it more efficient at pumping blood to your body. This keeps vessel walls open reducing the pressure.
7 - Improves skin tone by 1) aiding the production of collagen 2) toning muscles that help improve the appearance of skin and reduce the appearance of cellulite 3) sweat from exercise flushing the body of toxins found in the environment.
8 - Increases your libido. That means better and more sex! Need we say more?
Okay, we’ll explain it. When exercise circulates more blood to the body, especially the hip and pelvic region it also increases blood flow to the groin area helping increase desire. Cardiovascular workouts will give you more stamina when in bed, plus improved muscle tone and flexibility make the experience more enjoyable. The endorphins elevated from exercise are similar to those from sex. As we said earlier, feeling good is addicting and you’ll carry that over with you to the bedroom.
Unfortunately,more often than not, the lure of looking good soon fades. And what happens? We end up with dusty fitness DVDs, a treadmill clothes rack or a gym card buried somewhere in the junk drawer.
Sound familiar? How do we overcome the malaise that sets in once the initial excitement of getting in shape passes? Easy. We change our thinking. The best results of exercise are what’s internal, those changes occurring under our skin that we can’t always see. Research shows that those who focus more on the health benefits of exercise as opposed to the visual results have better long term compliance.
If you’re one of those people that’s craving to get “that great body” but just can’t stick to a regular fitness program try focusing your mental energy on how you’ll feel as opposed to how you’ll look. There’s nothing more addicting than feeling good. Here are 8 ways that working out will definitely help you feel better. Use this list to motivate you to pop in that DVD, get on the treadmill or drive to the gym for a great workout, even when you’re dog tired after a long day.
1 - Increases circulation and blood flow throughout the body. This is the key to the many benefits of exercise that we discuss, whether you do hardcore cardiovascular workouts, strength training, practice yoga or go for a walk. Improved circulation perfuses oxygen rich blood to nerve endings, muscles, the heart, skin and all other vital organs for better function.
2 -Helps you sleep when you want to sleep. Exercise is known to reduce stress, the number one reason most of us can’t get to sleep or stay asleep. Millions of us are popping sleep aids to get some shut eye every night. Get in a good workout 3-5 times a week and you’ll be lost in dreamland as your head hits the pillow.
3 -Helps you stay focused and alert at work and at daily tasks. Improved circulation to the cardiovascular system and to the brain helps give you more energy, which in turn helps you stay focused. Plus, if you’re sleeping better at night you’ll have more stamina and better concentration during the day.
4 -Prevents disease. The risk of many diseases such as CAD (coronary artery disease) obesity and certain cancers can be greatly reduced and even eliminated by a regular fitness program . Sedentary lifestyle is considered as severe a threat to our health as smoking a pack of cigarettes a day.
5 -Improves mood and sense of well-being. Endorphins, our body’s natural feel-good chemical compounds, are released from nerve endings in our our brain and spinal chord when we exercise. Feeling depressed? Go for a run or walk, get to the gym, take a dance class. Our motto is ”an hour of fitness a day keeps the need for Prozac away!”
6 - Lowers resting blood pressure (hypertension). Exercise strengthens your heart and makes it more efficient at pumping blood to your body. This keeps vessel walls open reducing the pressure.
7 - Improves skin tone by 1) aiding the production of collagen 2) toning muscles that help improve the appearance of skin and reduce the appearance of cellulite 3) sweat from exercise flushing the body of toxins found in the environment.
8 - Increases your libido. That means better and more sex! Need we say more?
Okay, we’ll explain it. When exercise circulates more blood to the body, especially the hip and pelvic region it also increases blood flow to the groin area helping increase desire. Cardiovascular workouts will give you more stamina when in bed, plus improved muscle tone and flexibility make the experience more enjoyable. The endorphins elevated from exercise are similar to those from sex. As we said earlier, feeling good is addicting and you’ll carry that over with you to the bedroom.
Monday, July 19, 2010
There is an athlete in all of us.
This article arises from a conversation with a friend.
There is an athlete in all of us. Being an athlete is so much more than the physical prowess we associate with that word. Being an athlete is a state of being.
An athlete is someone who commits to their word on good days and bad. An athlete is someone who overrides the pendulum of the emotional highs and lows of life to get the job done. An athlete is someone who makes the commitment to doing and being one’s best on and off of the playing field. That playing field can be the skating rink, the tennis court, the treadmill or local Yoga studio. It’s wherever we commit to improving our health and well being through exercise and fitness.
It's important that we not look at it in relationship to other’s physical abilities. It’s not about training for the Olympics, signing a multi-million dollar contract or being on a nationally recognized team. Those are the outcomes of one’s training regimen. We don't become an athlete when we join a team. We get to join a team because we are an athlete.
Being an athlete is not a comparison that is measurable in how fast we can run, how high we can jump or the muscle definition of our body. It is measurable in the commitment we make to ourselves in overcoming the voice of fear and self-doubt that intrinsically arises when we say we are going to improve ourselves. It's about plowing through the chatter in our heads that says we’re too tired, too old, too out of shape - not good enough.
The next time you go for a walk, lift weights, take a fitness class, play a game of tennis, go for a swim, whatever it is you do for exercise, embrace the persona of being an athlete. Make the commitment to being your best in that moment no matter what the circumstances of your life. Push a little harder, run a little further, climb a little higher - believe in yourself. Overcoming exercise and fitness obstacles and moving to the next level brings with it the joy of accomplishment like no other.
Allow yourself to be an “athlete”. It will transform every aspect of your life.
There is an athlete in all of us. Being an athlete is so much more than the physical prowess we associate with that word. Being an athlete is a state of being.
An athlete is someone who commits to their word on good days and bad. An athlete is someone who overrides the pendulum of the emotional highs and lows of life to get the job done. An athlete is someone who makes the commitment to doing and being one’s best on and off of the playing field. That playing field can be the skating rink, the tennis court, the treadmill or local Yoga studio. It’s wherever we commit to improving our health and well being through exercise and fitness.
It's important that we not look at it in relationship to other’s physical abilities. It’s not about training for the Olympics, signing a multi-million dollar contract or being on a nationally recognized team. Those are the outcomes of one’s training regimen. We don't become an athlete when we join a team. We get to join a team because we are an athlete.
Being an athlete is not a comparison that is measurable in how fast we can run, how high we can jump or the muscle definition of our body. It is measurable in the commitment we make to ourselves in overcoming the voice of fear and self-doubt that intrinsically arises when we say we are going to improve ourselves. It's about plowing through the chatter in our heads that says we’re too tired, too old, too out of shape - not good enough.
The next time you go for a walk, lift weights, take a fitness class, play a game of tennis, go for a swim, whatever it is you do for exercise, embrace the persona of being an athlete. Make the commitment to being your best in that moment no matter what the circumstances of your life. Push a little harder, run a little further, climb a little higher - believe in yourself. Overcoming exercise and fitness obstacles and moving to the next level brings with it the joy of accomplishment like no other.
Allow yourself to be an “athlete”. It will transform every aspect of your life.
Sunday, July 4, 2010
4th of July Red, White and Blueberry Smoothie
Happy 4th of July! Here’s a healthy and delicious way to start your day and celebrate the founding of our country - Red, White and Blueberry smoothie. Rich in antioxidants, this smoothie is the perfect blend for pre and post workout nourishment that can be enjoyed year round.
- Blueberries contain the highest concentration of antioxidants of all foods plus Vitamins C, B complex, E and A, and trace minerals such as iron and copper. This super food boosts the immune system, reduces belly fat, aids in digestion, preserves vision and helps brain function, to name a few.
- Cherry Juice contains a very high concentration of quercitin, a natural anti-inflammatory. Consider drinking 12 oz. of cherry juice daily, instead of popping ibuprofen for post workout aches and pains.
- Bananas are rich in potassium which helps reduce muscle cramps, rid fluid retention and regulate blood pressure. Plus a great source of Vitamin B6 and carbohydrate for quick and enduring energy.
Red, White and Blueberry Smoothie (Vegan)
2 cups ice
1 cup fresh or frozen blueberries
1 medium banana
8 oz. tart or black cherry juice - available at Trader Joe’s, Whole Foods and other health food stores.
Pour contents into a Vitamix or regular blender. Blend until smooth.
Pour into tall glasses and enjoy! This is fitness food at its best!
-You can mix it up and use fresh cherries and blueberry juice. Add raspberries and strawberries, too. The combinations are as endless as your imagination.
-For a bit of a protein punch you can add 1/2 cup nonfat vanilla yogurt, either regular or soy for vegans and those lactose intolerant, to the mix.
Please remember to drive safely wherever your holiday plans take you.
- Blueberries contain the highest concentration of antioxidants of all foods plus Vitamins C, B complex, E and A, and trace minerals such as iron and copper. This super food boosts the immune system, reduces belly fat, aids in digestion, preserves vision and helps brain function, to name a few.
- Cherry Juice contains a very high concentration of quercitin, a natural anti-inflammatory. Consider drinking 12 oz. of cherry juice daily, instead of popping ibuprofen for post workout aches and pains.
- Bananas are rich in potassium which helps reduce muscle cramps, rid fluid retention and regulate blood pressure. Plus a great source of Vitamin B6 and carbohydrate for quick and enduring energy.
Red, White and Blueberry Smoothie (Vegan)
2 cups ice
1 cup fresh or frozen blueberries
1 medium banana
8 oz. tart or black cherry juice - available at Trader Joe’s, Whole Foods and other health food stores.
Pour contents into a Vitamix or regular blender. Blend until smooth.
Pour into tall glasses and enjoy! This is fitness food at its best!
-You can mix it up and use fresh cherries and blueberry juice. Add raspberries and strawberries, too. The combinations are as endless as your imagination.
-For a bit of a protein punch you can add 1/2 cup nonfat vanilla yogurt, either regular or soy for vegans and those lactose intolerant, to the mix.
Please remember to drive safely wherever your holiday plans take you.
Monday, June 21, 2010
Fitness in Fifteen
Today’s Tip: Fitness in Fifteen
If time is what is stopping you from becoming physically active than let go of having to set aside an hour to workout and start thinking in 15 minute increments. Everyone has 15 minutes to spare during the day. Sometimes you just need to get creative to find them and incorporate fitness in a productive manner.
Where can you find the time? What can you do in 15 minutes?
Here are 4 suggestions to find the time with some workout ideas to get you started:
Set your alarm 15 minutes earlier and do morning yoga poses and gentle stretching.
It will change your entire day by giving you more energy.
Use 15 minutes of your lunch hour to take a one mile walk after eating a light lunch. It will help speed up digestion and keep you from craving an afternoon siesta.
Keep a resistance band in the desk of your home or work office. Take a15 minute break from the computer and build some muscle by using the band for bicep curls, triceps extensions and more. You can search the web for resistance band exercises that will strengthen muscles and loosen stiff joints.
Use your kitchen counter as a ballet barre while cooking dinner. It takes 15 minutes to boil a pot of water for pasta. While you wait do knees bends(plies), lunges, squats, leg kicks, back stretches and push-ups using the counter for support and stability. These multi-joint exercises tone the body fast.
These four “Fitness in Fifteen” workouts add up to one hour and work your body in different ways. You can do one or all of them. It’s a great way to get started on a regular exercise regime if time is tight. Once you see how exercise fits into your busy day and discover how good you feel, you’ll always find the time.
Remember, finding those spare 15 minutes during your busy day to get active will spare you a lifetime of medical ailments due to living a sedentary lifestyle. Sedentary lifestyle is equivalent to smoking 1 pack of cigarettes a day in terms of health risk. Our bodies were meant to move so set your clock and get moving.
If time is what is stopping you from becoming physically active than let go of having to set aside an hour to workout and start thinking in 15 minute increments. Everyone has 15 minutes to spare during the day. Sometimes you just need to get creative to find them and incorporate fitness in a productive manner.
Where can you find the time? What can you do in 15 minutes?
Here are 4 suggestions to find the time with some workout ideas to get you started:
Set your alarm 15 minutes earlier and do morning yoga poses and gentle stretching.
It will change your entire day by giving you more energy.
Use 15 minutes of your lunch hour to take a one mile walk after eating a light lunch. It will help speed up digestion and keep you from craving an afternoon siesta.
Keep a resistance band in the desk of your home or work office. Take a15 minute break from the computer and build some muscle by using the band for bicep curls, triceps extensions and more. You can search the web for resistance band exercises that will strengthen muscles and loosen stiff joints.
Use your kitchen counter as a ballet barre while cooking dinner. It takes 15 minutes to boil a pot of water for pasta. While you wait do knees bends(plies), lunges, squats, leg kicks, back stretches and push-ups using the counter for support and stability. These multi-joint exercises tone the body fast.
These four “Fitness in Fifteen” workouts add up to one hour and work your body in different ways. You can do one or all of them. It’s a great way to get started on a regular exercise regime if time is tight. Once you see how exercise fits into your busy day and discover how good you feel, you’ll always find the time.
Remember, finding those spare 15 minutes during your busy day to get active will spare you a lifetime of medical ailments due to living a sedentary lifestyle. Sedentary lifestyle is equivalent to smoking 1 pack of cigarettes a day in terms of health risk. Our bodies were meant to move so set your clock and get moving.
Friday, February 19, 2010
The Buddy System
Do you remember when you were a kid and you had to find a buddy for class trips, swim classes, etc? You'd rush to be with a good friend, line up and then be given a number or letter to designate your pairing. Someone in charge would then call a practice drill and you'd "sound off" at the top of your lungs. As the day progressed there'd be intermittent buddy calls to make sure everyone was accounted for. Schools, camps and youth groups understood the value of keeping kids paired up. Accountability was the key. You had to watch out for one another to make sure no one got lost, hurt or "in trouble".
Now lets progress to today. The buddy system is not just for kids. It's the perfect plan for helping you maintain your fitness program. Find a good friend or relative (someone you like spending time with) with a similar schedule and workout goal and create a fitness plan together. Decide how many days you can commit to, what kind of workout you'll be doing (classes, walking, joining a gym) and how you'll be keeping in contact. You can set up a calendar on your phone or computer or create a printable calendar and post it on your fridge. Whatever gets your attention! Now, the most important thing is to commit to being held accountable. Call, text or e-mail reminders to one another. Have a buddy code name and "sound off." Be a kid again and have fun with it. Fitness should be fun and social! You'll find that it will become something you look forward to and want to do instead of "have to do."
Now lets progress to today. The buddy system is not just for kids. It's the perfect plan for helping you maintain your fitness program. Find a good friend or relative (someone you like spending time with) with a similar schedule and workout goal and create a fitness plan together. Decide how many days you can commit to, what kind of workout you'll be doing (classes, walking, joining a gym) and how you'll be keeping in contact. You can set up a calendar on your phone or computer or create a printable calendar and post it on your fridge. Whatever gets your attention! Now, the most important thing is to commit to being held accountable. Call, text or e-mail reminders to one another. Have a buddy code name and "sound off." Be a kid again and have fun with it. Fitness should be fun and social! You'll find that it will become something you look forward to and want to do instead of "have to do."
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