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Archive for new year

New Years resolutions hope!

The vast majority of new year’s resolutions are about getting in shape, losing weight and basically looking good. It’s a well-known fact that people are desperate to reduce the flab that they acquire after the holiday debauchery. Cookies, candies, drinking and excessive eating celebrations pile on the pounds in December, and by January everyone is sweating away on eliptical machines. Hopefully, this January you will be well prepared with knowledge of how to go about reducing your visceral fat and firming up your body. Please don’t go blindly into the gym with some hazy plan of just jumping on the nearest cardio machine! As a Personal Trainer, I have a very specific routine and plan for each client to help them achieve their goals, which is not ALWAYS weight loss. However, I’ll share with you some overall tips across the board to help most of you this new year.

Photo by Spencer Platt/Getty Images

Photo by Spencer Platt/Getty Images

  1. Exercise AND reducing your calorie intake will result in loosing fat. Please don’t succumb to crash diets. Start slowly with eating smaller portions and cutting back a little on sugar and flour-based foods. This will get you going in the right direction. For more tips on nutrition read this article: Eating at the Right time. Although exercise alone cannot guarantee your ideal weight, regular physical activity is definitely one of the most important factors for successful long-term weight loss.
  2. Plan the work, work the plan. Have a little forethought before diving into your workout. Write it out, do some research on-line, or discuss with a Personal Trainer what your goals are and if they have any recommendations. Most Personal Trainers are happy to advance your success, since it’s good networking. I’ve included a sample workout below to get you started.
  3. The studies have shown that people who lose body fat have done it through cardio exercise, and not simply weight training alone. HOWEVER, there is a very specific type of training known as high intensity interval training or Short Burst Training using weights, cardio machines, etc. that is the key to burning the most calories in the shortest amount of time and increases your metabolism rate. It needs to be anaerobic, not just aerobic. That means you should be sucking wind, working hard with rest in between intervals. Wearing a heart rate monitor will give you the most specific answer of weather you’re going anaerobic or not. Disclaimer: this is not for everyone, check with your doctor before trying this exercise routine.
  4. Women: it is extremely difficult to “bulk up” from doing weights, unless you’re on steroids or other supplements. This is a ridiculous myth that most women believe. The reason most women “bulk up” is by adding muscle to fat. Therefore, it’s best to do cardio and  weight training together, with a reduced-calorie nutrition plan to achieve your lean non-bulky body.

Below I have given you a plan that you may or may not want to use for your new years resolution workout:

  • Warm-up with 5 – 10 minutes of jogging, biking or stair-climbing
  • Repeat the following three times:
  • 20 lunge-walks holding dumbbells (weight varies per person)
  • 30 sec – 1-minute planks or push-ups
  • 1 minute of jumping rope (or running on a treadmill at a fairly fast pace)
  • Then repeat these three times
  • 20 squats-with-overhead-press using a kettlebell or medicine ball (weight varies per person)
  • 12 rows with a band
  • 30 sec to 1 minute of mountain climbers
  • Finish with 10 minutes on the bike doing six 30-sec. intervals (with 30 sec. rest interval)
  • Stretch

And remember: any exercise is better than none. Even if you just want to go for a walk a few times per week, it’s better than just sitting at your computer. You don’t have to workout hard and often for exercise to be beneficial. Just get out there!


Change it up this year

Inspirational video: How great are you?

Humans are creatures of habit. We like to get into a routine that is comfortable and familiar. The beginning of a new year is the time to think about positive changes we can make to our lives. Generally, there are two types of New Years Resolutions:

  1. Bad habits we want to break.
  2. Goals we want to achieve.

Then, we set about accomplishing those resolutions (sometimes half-heartedly). But do you have a plan to get what you want? Are you just randomly trying to get in shape and randomly resisting the temptations of fattening foods? While these are great attempts at getting your healthy body back, chances are not very high that you’ll actualize your goal.

If you shake it up, and try a really different approach to your lifestyle, this can be a way to break bad habits. If you have compulsive eating habits, a drinking problem, drug addiction or another unwanted bad habit, consistency is key to really quitting! For example, you can’t just do a “crash diet” and expect to have a nice slim body for the rest of your life. The older stubborn fat cells can sometimes take many months, and even years, to finally be evicted from your body.

To start up a new fitness routine, start small, then build slowly. One of my clients started with just walking four miles a few days per week and he built on that by adding more days, and longer distances. He is still improving and getting stronger all the time . . . but it is a slow process.

If you want live the greatest life possible and achieve greatness physically, one must practice discipline, concentration, and patience in order to be successful. These three qualities are the keys to practicing your art. Life is over in the blink of an eye. Make the most of your life today and every day. It’s never too late to begin really making the most of your life. Have a great 2012!

Inspirational video

How Bad Do You Want It?

Video of How bad do you want it?

Half-heartedly pursuing sports is a fun “hobby” to have as an adult. We don’t REALLY think that we can passionately play sports, like we did when we were kids, unless someone is a professional athlete. We have fun dabbling in sports, and frequently grown-ups get injured. Often injuries occur more because those sports dabblers are de-conditioned, or out of shape. If we adults played hard and trained hard, like we did as kids, we’d be transported to a level of fitness many think is not possible.

2012 is officially here. 2011 flew by and many of last year’s resolutions were never actualized. So how will this year be different? It all comes down to what’s in your heart. How badly do you want to be the best player on the field, on the court or on the road crossing that finish line? How serious are you about sacrificing a little social life or facebook-time, to really up your game in 2012? You are capable of SO much more than you think is possible! People rise up from adversity all the time. So contemplate: what excuses are you making up today why you can’t go lace up those shoes and run out the door? How badly do you want to accomplish something new in 2012? Your body has the most amazing adaptable abilities to climb great mountains, swim oceans, and jump to the highest heights. Don’t let it simply slump into a lazy piece of flesh that types at a computer. I know you have it in you to blow away your mediocre expectations! Go do it.

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