Are You Getting Results from Your Workouts?

 In a asked readers to vote on their most frequent reason for skipping workouts. The results? 31% of voters said they skipped workouts because they weren't seeing results. So, what's the deal? Are most of us really not seeing results or could it be something else?
Lack of results could be caused by any number of factors: your diet, your exercise program or unrealistic goals. The key is to figure out if you lack results because you need to change what you're doing or change how you're thinking.

What Are Your Goals?

The first thing to do is ask yourself: what is my goal? If your goal is to lose weight and you haven't set a specific weight loss goal (e.g., four pounds in four weeks), that may be one reason it seems like you're not seeing results. If you don't know how much weight you want to lose, how do you know whether the results you're seeing are reasonable or not?
Many people go into weight loss with a vague goal of losing a certain amount of weight (e.g., 20 or 30 pounds) but without a specific plan of how they'll lose the weight or even how much weight they'll lose on a weekly basis. If you don't have a specific goal, a reasonable time frame and a plan to reach that goal you'll never know whether you're actually making progress or not.
If this sounds familiar, use the following resources to help you set the right goals:
And, remember, weight loss isn't the only goal there is! In fact, you may be seeing and even feeling great results but, because you're only looking at the scale, they might be passing you right by.

Affordable online trainers to help you lose weight quickly and safely

 

Simple exercise tips that work even if you have little time to

Next, check out other obstacles that stand in the way of weight loss success and learn what you can do to see better results.

I'm Not Losing Weight Fast Enough

One of the most obvious ways we determine exercise success is by tracking our weight. If we see the scale go down, we feel we're on the right track. If the scale doesn't move or, worse, goes up, we feel like failures. But a scale doesn't always tell you everything you need to know and, similarly, safe weight loss will almost always be slower than you think it should be.
But, one thing to look at if you feel your weight loss is too slow is your calories in vs. calories out. At it's most basic, weight loss is a numbers game...eat less and burn more, you'll lose weight, right? Obviously, there are other factors involved, but, for the most part, controlling your eating and activity should lead to some kind of weight loss. So, with that in mind, what do your numbers look like? And is your weight loss too slow or is it right on track?

Why Weight Loss is Hard

Experts recommend we try to lose about .5 to 2 lbs each week, which sounds pretty reasonable. This means that you need to burn an EXTRA 1750 - 7000 calories each week (with either diet, exercise or both) in order to lose that weight. But, let's look a bit closer at this weight loss thing and see why it's not as easy as it looks. The following steps describe what you need to do to see steady weight loss:

1. Plan exactly how much weight you want to lose. You can use the steps in but, for our purposes here, let's assume you want to lose four pounds in four weeks.
2. Plan exactly how you'll meet that goal. To lose a pound a week, you would have to burn an extra 500 calories a day, every day through diet or exercise or both. If you want to burn half with exercise and half from your diet, that means determining the activity you'd need to do to burn about 250 calories as well as how you can cut 250 calories from your diet.
3. Never stray from your plan. If you really want to lose four pounds in four weeks, you need to follow your plan every single day. If you schedule a rest day and don't burn any calories with exercise, you need to offset that by cutting more calories from your diet. Similarly, if you have a cheat day and eat more calories, you would need to exercise enough to offset all those extra calories. This is why weight loss is a lot harder than you think it is. If you really want to lose that weight you can either never stray from your diet and exercise plan or you must plan meticulously for those strays in order to offset the exercise you're missing or the extra calories you're eating. And you have to do this every single day.

Tips to Restart the Exercise Habit

It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?
Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
8. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
13. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

Top Ten Exercise Tips

1. See your doctor before you start any exercise program.  Get a full physical to make sure everything's in then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation.  Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.
   
   
2. Start Slow!  Many beginners make the mistake of doing too much when they first start out.  If you haven't in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
   
   
3. Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout.
   
   
4. Schedule your workouts each week, just like you would a appointment.
   
   
5. Harass your best friend, spouse or significant other into with you!
   
   
6. Every day, ask yourself how you will make your life healthier.  It can be as simple as drinking more water or parking farther away from the front door.
   
   
7. Reward yourself!  Give yourself a massage when you reach your goals, or maybe some new workout clothes.
   
   
8. Set daily or weekly goals.  Long term goals are great, but are so far away we often forget why we're so hard.  To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.
   
   
9. Prepare for your workout the night before by packing your gym bag or, if you at home, laying out your workout clothes so when you get home, you're ready to go.
   
   
10. Eat regularly throughout the day so you don't bonk during your workout.

4 Easy Ways to Start Exercising

Exercise doesn’t have to be an all-or-nothing proposition. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits. Adding just a little physical activity to your weekly routine can have a profound effect on your mental and emotional health. Whatever your age or fitness level—even if you’ve never exercised a day in your life before—you can find simple, fun ways to add more movement into your life and start to feel better, look better, and enjoy life more.

How much exercise do you need

Exercising moderately for 30 minutes, five times a week is one of the best things you can do for your physical and mental health. Can’t find 30 minutes in your? That’s okay, two 15-minute workouts or three 10-minute workouts can be just as effective.
If that still seems like a daunting amount of time to spend exercising, don’t despair. Even just a little physical activity is better than none at all. Try starting by taking a short walk on most days, and gradually build up the length of your sessions from there. It takes about 4 weeks for an activity to become a habit so commit to maintaining your schedule for at least that long. As exercising becomes habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits you experience will begin to mount.

 

How hard do I need to exercise?

Forget “no pain, no gain,” you don’t need to be a fitness fanatic or gym rat to reap the rewards of exercise. Research has shown that mild to moderate activity is enough to change your life for the better. Moderate activity means:

1. That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
2. That your body feels warmer as you move, but not overheated or very sweaty.

 

Do I need different types of exercise?

While any kind of exercise offers tremendous health benefits, different types of exercise focus more on certain aspects of your health. Mixing up the different types of exercise can add variety to your workouts and broaden the health benefits.

• Aerobic activities like running, cycling, and swimming strengthen your heart and increase your endurance.
• Strength training like weight lifting or resistance training builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
• Flexibility exercises like stretching and yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.

 

Exercise is as Good for Your Mind as it is Your Body

Everyone knows that regular exercise is good for the body. It can help you to control your appetite, lose weight, shed inches, and lower your risk for a variety of serious diseases. But the benefits don’t stop there. Exercise is as effective as antidepressant medication at relieving depression and boosting your mood. It can also help you to relieve stress and anxiety, improve your self-esteem, sleep better, and cope with life’s challenges in a healthy, way.

 

Easy ways to start exercising tip 1: Move more in your daily life

 

If you're not ready to commit to a structured exercise think about physical activity as a lifestyle choice rather than a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.

• In and around your home. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.
• At and on the go. Look for ways to walk or cycle more. For example, bike or walk to an appointment rather than drive, banish all elevators and use the stairs, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, take a vigorous walk during your coffee break. Walk while you’re talking on your cell phone.
• With friends or family. Walk or jog around the soccer field during your kid’s practice, make a neighborhood bike ride part of weekend routine, play tag with your children in the yard or play exercise video games. Walk the dog together as a family, or if you don’t have your own dog, volunteer to walk a dog from a shelter. Organize an office bowling team, take a class in martial arts, dance, or yoga with a friend or spouse.

 

Easy exercises for couch potatoes

"Couchersizing" during TV time builds quads, calves, and grip strength, and protects mobility.
Try "couchersizing," staying on or near your couch and exercising during commercial breaks.

Sit to stand
Go from sitting to standing to sitting again, 10 times in a row. Rest for a minute, then repeat.
Works the quadriceps in the front of the thigh and gluteal muscles in the buttocks, which helps protect your ability to get up from a chair, out of a car, or off a bathroom seat.

Calf stretch
Sit on the edge of a couch with your feet flat on the floor. With one leg, keeping your heel on the floor, lift and point the toes toward the ceiling, so that you feel a stretch in your calf muscle. Hold for 30 seconds, then do the same with the other leg, three times per leg.
Keeping your calves optimally flexible can keep your walking stride longer, reduce your risk of tripping over your toes, and reduce your risk for common foot injuries.

Stand on one leg
Holding on to the back of a chair for stability, lift one heel toward your buttocks. Hold for 30 to 45 seconds, three times per leg. To improve your balance on unsteady surfaces, try this with shoes off on a balled-up beach towel.
Balance gets better if you practice it, which can decrease the risk of falling.

Shoulder blade squeeze
Pinch your shoulder blades together, but not up (don't shrug). Hold for 10 seconds, then repeat 10 times.
Helps prevent a rounded, shoulders-forward posture that can develop from many years of sitting, especially at a computer.

Hand squeeze
While seated upright, hold a ball (the size of a basketball) over your lap with both hands, then squeeze the ball as if you're trying to deflate it. Hold for a few seconds, then release. Repeat 10 times, rest, then do another set of 10 repetitions. You can also improve your grip strength by squeezing a small rubber ball in one hand.
Keeping your grip strong makes it possible to turn a door knob, open a jar, and grasp a gallon of milk.

Adapted with permission from a newsletter published by Harvard Health Publications.

 

Easy ways to start exercising tip 2: Start slowly—a little is better than nothing

 

Exercise doesn’t need to be an all or nothing commitment. If you haven’t exercised before or you’ve tried an exercise program in the past and been unable to stick with it, it’s important not to set unrealistic goals. Committing to exercise for an hour a day in a gym may be too challenging at first, whereas committing to 10 minutes just three or four times a week is more manageable. Once these short windows of activity become a habit and you start experiencing the benefits, it’s easier to progress to the next level.

 

Tips for getting started in an exercise program

• Focus on activities you enjoy. If you hate jogging, you won’t be able to maintain a jogging program no matter how good it is for you. On the other hand, if you love to swim, dance, or play tennis you’ll find it easier to sick with an exercise program that’s built around those activities.
• Take it slow. Start with an activity you feel comfortable doing, go at your own pace, and keep your expectations realistic. For example, training for a marathon when you’ve never run before may be a bit daunting, but you could give yourself the goal of participating in an upcoming 5k walk for charity.
• Focus on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss or increased muscle size, as these can take longer to achieve.
• Make exercise a priority. If you have trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda. Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it. Even the busiest amongst us can find a 10-minute slot to pace up and down an office staircase or take the dog for a walk.
• Go easy on yourself. Do you feel bad about your body? Instead of being your own worst critic, try a new way of thinking about your body. No matter what your weight, age, or fitness level, there are others like you with the same goal of exercising more. Try surrounding yourself with people in your shoes. Take a class with others of a similar fitness level. Accomplishing even the smallest fitness goals will help you gain body confidence.
• Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.

 

Safety tips for beginning exercisers

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep in mind the following general health precautions:

• Get medical clearance. If you have special health issues such as an existing heart condition or high blood pressure, talk with your doctor or health practitioner and let him or her know your plans.
• Stretch. No matter what form of exercise you choose, you’ll benefit from adding stretching exercises to gain flexibility and range of motion. Stretching gently to warm up and cool down is the best form of injury-prevention for new exercisers.
• Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

 

Easy ways to start exercising tip 3: Make exercise fun

 

You are more likely to exercise if you find enjoyable, convenient activities. Give some thought to your likes and dislikes, and remember that preferences can change over time.

Pair an activity you enjoy with your exercise

There are numerous activities that qualify as exercise. The trick is to find something you enjoy that forces you to be active. Pairing exercise with another activity makes it easier and more fun. Simple examples include:

• Take a dance or class.
• Blast some favorite music and dance with your kids.
• Make a deal with yourself to watch your favorite TV shows while on the treadmill or stationary bike.
• Workout with a buddy, and afterwards enjoy coffee or a movie.
• Enjoy outdoor activities such as golf, playing Frisbee, or even yard work or gardening.

 

Make exercise a social activity

Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.
For many, a workout partner can be a great motivator. For example, if you won’t get out of bed to swim yourself, but you would never cancel on a friend, find a swim buddy.

 

Easy ways to start exercising tip 4: Stay motivated

 

No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new, add other activities to your exercise program, or alter the way you pursue the exercises that have worked so far.

 

Set yourself goals and rewards

Rewarding yourself for reaching an exercise goal is one of the best ways to stay motivated. Set an achievable goal regarding your participation and effort, not necessarily how much weight you can lift, miles you can bike, or pounds you can lose lost. If you stumble in your efforts, regroup and begin again. Reward yourself when you reach your goals—a new pair of shoes, a dinner out, whatever works to motivate you.

 

Other ways to keep your exercise program going

• Be consistent. Make your workouts habitual by exercising at the same time every day, if possible. Eventually you will get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go.
• Record your progress. Try keeping an exercise journal of your workouts. In a matter of months, it will be fun to look back at where you began. Keeping a log also holds you accountable to your routine.
• Keep it interesting. Think of your exercise session as time dedicated to you. Enjoy that time by listening to music, chatting with friends, and varying locations. Exercise around natural beauty, new neighborhoods, and special parks.
• Spread the word. Talking to others about your fitness routines will help keep motivation strong and hold you accountable to your exercise program. You’ll be delighted and inspired hearing ways your friends and colleagues stay active and on track.
• Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

Exercise Tips

Try these ideas for fitting more activity into your day—and for getting more out of your daily activities.

1. Choose activities you like. A lot of different things count as exercise: dancing, walking, gardening, yoga, cycling, playing basketball. To make it easier to get moving, choose whatever gets you moving. Also, choose an activity that fits your self-identity. Do you see yourself wearing attractive clothes and bicycling comfortably , or wearing workout gear at the gym?



2. Piece your workout together. You don’t need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.

3. Exercise with a friend. Finding a workout partner can help keep you on track
and motivate you to get out the door.

4. Keep it brisk. When you walk, make it brisk, since this may help control weight better than walking at a leisurely pace. What is brisk enough? Walk as though you are meeting someone for lunch and you are a little late. You can also time your steps for one minute: 120 to 135 steps per minute corresponds to a walking pace of 3 to 4 miles per hour, a good goal for many people. If your steps are not quite that quick, trying picking up the pace for short bursts during your usual walk, on different days of the week. Over time, you’ll stride your way to a faster walking pace.

5. Take lunch on the move. Don’t spend all of your lunch time sitting. Hit the gym or go for a 20-minute walk with coworkers, and then have a meal when you are done.

6. Try a pedometer. Step-counters (pedometers) are cheap and easy to use. Best of all, they help you keep track of how active you are. Build up to 7,000 steps a day—or more.

7. Take the stairs. Use the stairs instead of elevators and escalators whenever possible.

8. Turn off the TV, computer, and smart phone. Cutting back on screen time is a great way to curb your “sit time.” Trade screen time for active time—visit the gym, or even just straighten up around the house.

9. Walk an extra stop. During your bus or subway commute, get off a stop or two earlier and walk the rest of the way.

10. Hunt for the farthest parking space. If you drive  or to run errands, purposefully park your car a little farther from your office or the store. It may not seem like much, but over weeks and months, these minutes of exercise add up.

11. Make it your own. Consider buying a piece of cardiovascular equipment for your home, such as a treadmill, stationary bicycle, or elliptical machine. Home models can be more reasonable than you think, and you can’t beat the convenience. Keep in mind, though, that cheaper models tend to be less sturdy.

12. Make it fun. Try a new sport like tennis or rollerblading. The more that you enjoy exercise, the more likely you are to stick to it.

13. Make it social. Walk with a friend, your spouse, or your family in the morning or evening.

14. Sign up for a class. Check out the fitness course schedule at your local gym or community center, or the dance or yoga class schedule at a nearby studio. You may find that having the structure of a class helps you learn a new activity and keeps you on track.

15. Turn sit time into fit time. When you get busy, try to combine your cardiovascular exercise with a sedentary activity that you do already. Hop on that piece of home equipment while watching TV, reading, or returning phone calls.

16. Keep an exercise log. Monitoring the amount of activity you get each day will help to make you more accountable.

17. Walk or bike for errands around town. Leave the car at home for trips that are less than a mile or two. Cross something off your to-do list while getting in your physical activity.

18. Ask the experts. Hire a personal trainer for a session or two to help you with your weight training and flexibility training. Then you’ll have the confidence to branch out on your own.

19. Plan exercise into your day. Set aside a specific time in your schedule to exercise and put it in your planner.

20. Reward yourself. Set short-term goals—and reward yourself for achieving them. Try targeting a specific event, such as a road race or a walk-for-charity, to participate in—this can help keep you motivated. Choose fitness-focused rewards for reaching your goals, such as new workout gear or a heart rate monitor.

Workout Secrets From the Pros

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Be Consistent

 

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started on a treadmill. The pounds came off and soon he was marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No in the world works if you don't do it consistently."

 

Follow an Effective Exercise Routine

 

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions: Even 20 minutes a day twice a week will help tone the entire body.

• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FASCISM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

 

Set Realistic Goals

 

"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sports club Association (CHRYSA). "Focus instead on increasing healthy behaviors."
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

 

Use the Buddy System

 

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

 

Make Your Plan Fit Your Life

 

Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.
Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."
If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

 

Be Happy

 

Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.
"If you hate weights, don't go to the gym. You can and get in shape with any type of training or activity," he says.
And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day. Watch the Clock
Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
"Working out while you have the most energy will yield the best results," Theodosakis says.

 

Call In the Pros

 

Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.
"For some people, attention to flexibility or to balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."

 

Get Inspired

 

"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.Be Patient
Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."

10 Workout Secrets From the Pros

Experts and successful exercisers reveal the top tips and tricks they use to get the most from their fitness routines.

 

1. Be Consistent

 

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puff Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started on a treadmill. The pounds came off and soon he was  marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile,http://cool-health-guidelines.blogspot.com/2014/09/7-exercises-that-will-transform-your.html 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No in the world works if you don't do it consistently."

2. Follow an Effective Exercise Routine

 

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• http://cool-health-guidelines.blogspot.com/2014/09/a-2-minute-exercise-that-will-change.htmlEven 20 minutes a day twice a week will help tone the entire body.
• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FASCISM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

 

3. Set Realistic Goals

 

"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sports club Association (CHRYSA). "Focus instead on increasing healthy behaviors."
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System

 

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another company and to strengthen the relationship.

 

5. Make Your Plan Fit Your Life

 

Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.
Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."
If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges).http://cool-health-guidelines.blogspot.com/2014/09/how-one-hour-workout-can-change-your.html Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

 

6. Be Happy

 

Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagrange.
"If you hate weights, don't go to the gym. You can and get in shape with any type of training or activity," he says.
And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.

7. Watch the Clock

 

Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosia, MD, exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
"Working out while you have the most energy will yield the best results," Theodosakis says.

 

8. Call In the Pros

 

Especially if you're first getting started, Theodosia suggests having a professional assessment to determine what types of exercise you need most.
"For some people, attention to flexibility or to balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance.

9. Get Inspired

 

"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.

 

10. Be Patient

 

Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the PARA web site: "Hang in there, and you'll see solid results.

How A One-Hour Workout Can Change Your Life, Not Just Your Body

What if a one-hour workout could lead you to your dream job with your dream salary? What if it was the thing that helped you find The One? What if it kicked your self-doubt in the a$$ and produced confidence you haven’t felt since you won the third grade spelling bee?

Working out should not simply be about burning calories or getting smaller thighs. It is truly an opportunity to step into your power, connect to your best self and transform into an empowered and profound conversation with yourself.

But how do you accomplish this when much of society mostly equates fitness with weight loss and external appearance?

Let me explain.
When I was studying dance in college, I discovered how using could dramatically improve my performance, focus and sense of confidence.

Every day before class, I would sit for 20 minutes, write down the ways in which I felt like I was struggling as a dancer, then turn them into positive mantras.

Then I would continue to write the ones I truly wanted to embody, over and over again. My pen would glide over the paper. It was more than just writing; it was like a moving meditation.

I would close my journal and head into dance class and like magic, my balance was better, I picked up choreography faster and my teachers were singling me out more and more. It became clear that the affirmations helped to silence the negative and fearful voices that would often run through my mind on a regular basis, allowing me to simply be present and open to the moment.

But what was even better was that I began to recognize that the power to change and focus my mind not only had a dramatic affect on my physical performance, it began to effect every other area of my life as well. I was kinder to myself. I had more in social situations. I felt more at home in my body. As a result, I was attracting success quite naturally.
Now, what if you could take this principle of positive self-talk to your everyday workouts, boot camps, spin classes and marathon training runs so that you could improve your entire life?
Here are a few ways to do that:

1. Write it out.
 
Spend 15 minutes before your next workout with a pen and paper. Spend the first five minutes writing down whatever fears or doubts you are experiencing.
Take another five minutes to transform them into affirmations.

Example:

FEAR THOUGHT: I am not talented enough to have a career doing what I love.
AFFIRMATION: I have innate, brilliant talent to accomplish everything I want in life.
Take the last five minutes to pick one that you want to focus on today. Without letting your pen stop moving, repeat the affirmation over and over again. Let your mind and body relax as you are writing. Keep writing despite any self-judgment that comes up.

2. Keep it systematic.
 
Take yourself through this process every single time before you head into any workout. It takes a little practice, but eventually, the mind will begin to relax through the writing.]

3. Use the rhythm.
 
If your workout includes music, turn your affirmation into a phrase that you can repeat to the rhythm of the music. Repeat it to yourself, or even out loud throughout the workout. Once you have a few memorized, you can add more.

I-hate-to-exercise

Many of us enjoy exercise, probably more just tolerate it, but have you ever known someone to detest it with every fiber of their being? Today, we have a question from a reader with precisely that issue. She hates exercise, and even feels near to tears when she has to do it. Moreover, she doesn’t get the that many of us – even the ones who would rather be doing something else – enjoy after a workout. Well, she’s not alone. Regular exercise is http://cool-health-guidelines.blogspot.com/2014/09/transform-your-body-with-these-7.htmla major  for many of us, so let’s take a look at some general strategies those that hate exercise can employ, as well as new ways to think about and approach exercise. I don’t have any end all, be all answers, but I do have some good ideas. First, the question:

Unfortunately, there is no easy answer. There is no one  to take. There’s no one exercise that works for everyone, everywhere, under any circumstance. That you’re “desperately wanting to exercise,” however, is a good start. Here are my suggestions for getting started and making it stick. Oh, and – most importantly – enjoying it!

Get a Workout Partner

 

More importantly than just finding someone who will workout with you, make a series of pacts with your buddy. First, if one person doesn’t show or backs out, the other person must also back out. Second, pledge to keep training until the other person stops. that if someone else’s workout depends on yours, you will be more likely to exercise, so as not to disappoint or let down the other person. Drill sergeants have been doing essentially this for millennia – making the group suffer for the mistake of one in order to compel the one to shape up.

Tinker with Your Neural Reward System

 

Normally, the release of dopamine makes us feel good about completing a goal. That goal could be finishing a tough work assignment, a game of chess, or completing a hard workout. And the dopamine release, if it happens reliably enough, also . Is there something you love and enjoy every time you experience or obtain it? Maybe it’s an episode of your favorite TV show. Maybe it’s a long hot bath. Whatever it is, indulge yourself with a healthy  every single time you work out. If you’ve ever trained a  to do anything, this will be familiar.http://cool-health-guidelines.blogspot.com/2014/09/a-2-minute-exercise-that-will-change.html You might even feel a little silly, but don’t. We’re all , and we all respond to  in similar ways. It’s just that some of us have already learned to associate exercise with neural.You probably haven’t, so you need to do a bit of formal. Eventually, you won’t need the reward anymore. Like a good dog no longer needs a treat in order to sit, stay, or come, you’ll come to associate exercise with its own inherent reward – especially after seeing the results.

Make Your Short Workouts Shorter and More Intense

 

I say this a lot, and for good reason: acute bouts of ultra-intense training is more effective and, unsurprisingly. What does this mean, in real world terms? Increase the intensity and reduce the volume. not more reps. Run (or bike, or crawl, or swim) as fast as you can for a short period of time, not pretty fast for a long period of time.

Just Move and Play

 

You say you hate “exercise.” That’s fine; lots of people hate it. But what about movement in general? Is there any physical activity you can bear? Walking? Gardening? Hiking? Rock climbing? Playing catch? Frisbee? I refuse to believe that any and all types of physical undertaking make you miserable. If you can find the will to get up out of bed and walk to the kitchen for breakfast in the morning without crying, you can walk a little farther – say, around the block several times – as well. Don’t worry about calories or reps or weight or the next guy. Just move and play.

Relearn the Meaning of Exercise

 

While I’ve always been active, there was a time when I hated – truly hated – what I considered to be the optimal form of exercise. Back when I was an endurance athlete, running marathons and then competing in triathlons, I began to hate my training. http://cool-health-guidelines.blogspot.com/2014/09/exercises-body.htmlI was fit and active and thought I was doing the best thing I could for my body, but I really dreaded working out. Eventually, I realized that not only was my training unpleasant and miserable, it was also extremely unhealthy. That revelation forced me to relearn the meaning of exercise. I had to move, I had to train somehow, but I couldn’t continue on my current trajectory. I had to start all over and accept that maybe, just maybe it would be okay to take it easy and lift some weights, move really fast for short periods of time, and take actual rest days. Once I accepted that exercise didn’t have to miserable to be effective, everything fell into place.

Examine Your Past

 

Your disdain for exercise may be long-held and deep-seated. Perhaps your gym classes as a kid were particularly brutal and unforgiving, and you just learned to associate exercise with misery. I felt that way, early on in my school career. But amidst all the wedgies and purple purples and teasing, I learned to love exercise by finding something I loved to do (and something I was already doing on my own as a kid): running. Ironically, I hate running distance nowadays, but my love for movement in general has never waned. Look back to and face down a precipitating event – if one indeed exists. Identifying it may be enough to start the road to recovery.

Try Different Modalities

 

Some need more regimentation, direction, and structure to their exercise. Some need more freedom, randomization, and boundlessness. Many people do better at the gym and laze around at home; others never quite get over their self-consciousness and instead prefer working out solitary, whether that’s in the garage or at a secluded spot in the park. I’m a big fan of both slow-moving high intensity training, a la , as well as something as seemingly intuitive but sneakily per iodized and systematic as . If you dislike training and want it to be over with as quickly as possible while remaining effective, try Body by Science, explained by Dr. Doug McGuffey (its creator). If you hate training but want to love it, try a  by a Worker Bee who attended one). I challenge you to try Montana and not want to move often and move well.

If You Hate Exercise, This Will Probably Change Your Mind

Here’s how to tackle each one of your exercise excuses, get into action, and give your body the attention it craves.

1. “I need to exercise for at least 30 minutes a day to get results.”

Most of us have a number that we think we should “hit” in order to exercise “enough.” For some people, this is the daily recommended minimum of 30 minutes. For others, it’s 45 minutes of weight-training plus another 45 minutes of cardie.
I’m not going to put up a fight with your number here. What I am going to do is challenge your idea of starting with that number right away. You see, even though 30 minutes a day might not seem like a lot, 30 minutes a day for the next 5 years is actually to process.
So yes, everyone can do 30 minutes of daily exercise for one week. But how many people can do that for the next 5 years?
Exactly. Starting small–like really small, maybe 5 minutes or less–has the advantage of bypassing your brain’s fight-or-flight response, the mechanism that make you sabotage yourself when you are trying to do something that seems “big” for too long.
This way, instead of mindlessly starting with an exercise program, you focus on building the habit first, and then once you are exercising a little bit every day, you are ready to expand how much exercise you do.

2. “I don’t want to have to force myself to do it.”

If you have to force yourself to do it, then there is a 90% chance that you are doing it wrong and you will never stick to exercise.
“But,”you might say, “I have friends who have made that happen.”
Yes, some people are motivated by challenges and others pushing them. Others hate it.
If you are one of the people who hate it, stop trying to change yourself. And of course, stop treating yourself as if you were one of those people who are motivated by challenges and being pushed. The more you use this approach on yourself, the more you’ll hate exercise and of course, the more you won’t do it!
Instead, change the way you approach exercise. Stop falling into what I call the “Happiness Paradox Trap.” Instead of starting with what you think you “should do,” start with what feels good.

3. “I’m not motivated enough.”

We think that motivation is the answer to sticking to exercise. If only we wanted it enough, then we would make it happen.
However, that is not true. Motivation is always there. If you feel you wish you exercised more, then you are motivated to exercise. If you are not doing it, it’s not because you are not motivated. It’s because something stops you.
It might be the activated fight-or-flight response we talked about in #1. For example, when you feel that you have too much to do, the fight-or-flight response kicks in, and you do nothing. Does this ring a bell?
People who have already made exercise a daily ritual, don’t depend on boosting their motivation to get off the couch and exercise. They just do it, naturally, without debating it with themselves, desperately trying to get themselves into action.
Again, is not the real issue here. It’s something else that holds you back. Maybe you think you need to devote 1 hour and you don’t know how to do that. Or, maybe you think you need to suffer to get results. Whatever the real reason is, find it. Only then will you be able to figure out a way to remove the obstacle that is on your way.

4. “I don’t need exercise. I only want to lose weight.”

Many people just care about their weight, nothing else. Yet, our bodies are naturally wired to feel good when we move. Here is a quick list of the

• Decreases the risk of various diseases and bad health conditions, like high cholesterol, diabetes, stroke, certain types of cancer, arthritis, cardiovascular diseases.
• Increases longevity. According to a Taiwanese study, just 15 minutes of daily exercise prolong life by three years. Not bad, huh?
• Improves mood. Exercise does not just help depressed people, it helps everyone. A quick workout or walk stimulates various brain chemicals that may leave you feeling happier and more relaxed.
• Increases your energy levels. Regular physical activity boosts your endurance, and helps your heart and lungs work more efficiently. And yes, that means more energy available for you. It seems that if you feel “too tired” to exercise, then you must exercise!
• Improves sleep. Yes, regular physical activity can help you sleep better and fall asleep more easily, as long as you don’t exercise a couple of hours prior to bedtime.
• Improves sex life. Erectile dysfunction? Lack of libido? Just lack of energy? Exercise may help with all of that.
• Helps you better control your weight. Exercise helps you burn calories, plus you build muscle that generally burns more calories than fat. Exercise is a great add-on to a diet, or weight maintenance plan.
• Gets you better lab results, even if you are fat. Did you know that an obese person who is fit, i.e., exercises regularly, will show better lab results than a thin person who never exercises? That’s right. The weight does matter. But fitness matters even more.

Do you still think that exercise won’t help you?

5. “I need ‘all my ducks in a row’ before I start thinking about exercise.”

Maybe you are currently busy. Or, you are planning a trip next week. Or, your child just got sick. Shouldn’t you just wait until you can give exercise 100% of your attention?
This rationale once again sounds plausible, but just like the “I don’t have time” excuse, is it really true? Is not starting because you are not “ready,” the best thing for you right now? Is neglecting yourself and your body for a few more weeks/months/years a good strategy?
Finally, how many months or years will you spend before you get “all your ducks in a row?”

6. “I find exercise boring.”

I feel for you. Sometimes I find it boring too. Especially when I attend fitness classes that last for an hour or an hour and a half. Yet, is really moving your body for 5-10 minutes boring?
I could go on and say to find something that you actually like. Yet I know that for most people, exercise itself is rarely the issue. Having to do it for “too long” is the issue.
That’s why I said that if 30 minutes are boring, try 5 or 10.
Now if this idea of starting small stresses you out, let me remind you the wisdom of tip #1–the fact that you may want to be exercising one hour daily, doesn’t mean you have to start from one hour right away! You can start small, and as you feel more and more comfortable build your way up!

7. “I have negative past experiences.”

I understand that you came last at the sprint race when you were at school. I understand that you may feel embarrassed when you attend fitness classes. Luckily, your past does not need to define your future.
A client of mine wanted to start jogging. She started by walking around the neighborhood. Yet, she found out she felt really uncomfortable feeling that her neighbors were watching her.
She accepted that, and worked her way around it. Instead of walking around her own block, she walked around the block next to her own block. Ta-DA! Problem solved. A few months later she was already jogging 2 miles a couple of time a week.

8. “I dislike the whole package of exercise, but not exercise itself.”

If you think you need to exercise for an hour, take a shower, and drive to the gym and back, then you have two hours gone, just like that.
You might like moving your body, but you certainly don’t like having to spend all this time working out! Who could blame you?
Luckily, exercise that gets you results doesn’t have to take all this time and scheduling brainpower.
1. Do something that takes less time – e.g.
2. Automate. For example, if you go to the gym after work, make sure your gym is bag is ready from the day before, so you don’t have to deal with that as well during your busy morning.

9. “I don’t have enough time to exercise.”

I love this one. Even though we know people busier than us, who actually exercise, we keep saying “we are busy.”
Have you ever thought that is actually a lie? If there are busier people than you who make it happen, then so could you. Yet even though we acknowledge that, we still believe that yes, “we are too busy to exercise”.
What is even better is that the people around us also believe us. You see, they too use the “I don’t have time” excuse. Maybe not for exercise. They may do with cleaning, DE-cluttering, or something else. If they spoil it for you, then you will be able to spoil it for them.
So admit that time is not an issue. It’s probably something else. Maybe you don’t like it. Maybe you are afraid you’ll have to give up something else in favor of exercise. Whatever the real reason, you need to find it if you want to give your body a chance to thrive!:)

10. “I have so much to do, and exercise will have to take time from things I don’t want to give up.”

Now you might indeed be worried that exercise will take too much of your time. Time that you are not sure you should “sacrifice” in order to take care of your body.

A 2-Minute Exercise That Will Change Your Life & Help You Lose Weight

Did you know that you can visualize your way to health? Even success?
I know that may sound woo-woo, but hang on.
For sure, getting the health you want requires making conscientious choices—but once you know how, that stuff becomes second nature and doesn’t feel like work. It just becomes a way of life.
Too often though, women don’t even get started, or they quit before they’ve gotten very far, because they don’t believe that they can have the body or health they desire.
Here are some of the common statements I hear when patients first come to me:

• I’m so fat. I can never stick to a diet.
• I just don’t have the time to exercise.
  
• My mom and grandmother were overweight, so even if I wanted to lose weight, I doubt that I could.

Sound familiar?
These defeatist thoughts are tuber-common and set us up to fail. The trickiest part of changing health is changing our beliefs. But once we do, the changes we make last forever.

Make Shift happen: Visualize success!
 
Most of us were taught that health was either something we had or didn’t have—maybe it’s just in our genes, for example—and we certainly weren’t taught it's something we can control! We tend to think negatively about our bodies and our ability to make shift happen. We hand our health over to experts. We focus on the obstacles. And we get STUCK. Because what happens in our mind has a tremendous influence over what happens in our body!
But have you ever considered that there is another way to think about—and create—health?
Athletes do this all the time: they visualize their success down to the specific details of their moves on the court or field, to hearing their team’s song on the victor’s stand.

• Bjorn Borg, the 1970s world champion tennis player talked about mastering the perfect serve by visualizing it happening before he even tossed the ball into the air.

• Heavyweight champion Muhammad Ali was thought to be so successful because he emphasized his mental agility over his substantial physical prowess, using affirmations, visualization, mental rehearsal, and self-confirmation.

• Jack Nicklaus, world champion golfer, said, “I never hit a shot, not even in practice, without having a very sharp in-focus picture of it in my head.”

And it’s not just the big boys who've got this mastered!

• Mary Lou Rotten, the first American to win the all-around gold medal in the Olympic Games said in an interview with Time Magazine that on the night before the finals in women's gymnastics, she lay in bed mentally rehearsing her performance.

• Gabby Douglas, another Olympic Gold-winning gymnast, also used this tool. “I visualized the floor set I wanted to do, and then I went out and hit the best floor routine of my life. It proved to me just how powerful my mind can be.”

The Secret Sauce: See your body and health goals as a fiat accomplice.
Getting healthy requires that that we believe in ourselves, get our beliefs unstuck, and create new thought patterns that lead to sustainable practices. We do this by visualizing our success, just like world-class athletes.
Here’s what I teach my patients: Getting healthy requires us to actually see ourselves as healthy (or fit or slimmer or sleeping better or fill-in-the-blank) before we even get there. We have to think ourselves well! It’s a form of emotional fitness and mental retraining. So, for example, if your goal is to lose weight for a wedding this summer, here's what you'd do:

• Imagine yourself feeling fit and sexy, wearing that perfect-sized peach silk dress, your Michelle Obama “guns” blazing, to your Biffs upcoming summer wedding—before you even start to change your eating habits.

• Visualize taking that dream trip of yours, completely headache-free, because you made the lifestyle changes necessary to free yourself up from those nasty overstress that were triggering them, you started drinking more water, and getting more sleep.

• Revel in the image of standing on top of that mountain with your arms in the air in a victory dance because you had the energy to make that climb—because you got your blood sugar balanced, lost 20 pounds, and started a great exercise plan with a fantastic trainer.

• Imagine that your period practically sneaked up on you because it was so PMS-less and cramp-free that you didn’t even notice it coming because you quit drinking so much coffee and added green veggies and flax seeds to your daily diet!

If you believe you can get to your health goals, you're more likely to do the things that get you healthy, such as making quality food choices, getting regular exercise, going to sleep at a healthy hour, surrounding yourself with people who make you happy, even changing to a healthier job environment that doesn’t give you headaches!
OK, maybe right now you don’t. Because you’ve been practicing the other way of thinking your whole life. It’s all you were ever taught. But I am here to tell you that I believe in you. Because I see women turn it around all the time.
It takes practice and determination to go at it over and over until the new skill is second nature. Sure, there will be some times that you don’t stick the landing. But you just get out there and try again.

Visualizing Your Goal…and Making It STICK
 
The first time you do this, give yourself up to 20 minutes to really play with the dream you want to create. After that, you can do this practice in two minutes max each day and get a lifetime of benefit!

Here are the steps to translate your goals into real and lasting health success:
 
1. Find a quiet, comfortable place to relax for 20 minutes. Have a notebook and pen in hand, or your fave electronic writing device. Make sure you’ve blocked out all distractions—cell phone, kids, partner, e-mail. You want to focus.
2. Close your eyes and take four deep breaths—inhale deeply, exhale deeply.
3. Now identify the goal you want to create. Get really detailed and specific about it—imagine the sensation you feel having accomplished your goal, imagine your surroundings. Think about what you're wearing, what you see, what you smell, how your friends and loved ones respond to the changes you’ve made. Imagine that it’s already happening.
4. Imagine that you're incredibly proud of yourself. You are positively glowing!
5. Capture this image in your mind’s eye. (Write it all down, too, so you don’t forget!)
6. End your session with a personal “huddle.”
7. Return to it for several minutes every day.

Reinforce your new practice with the following affirmations:

• I am amazing.
• I can do anything.
• I am prepared to succeed.

Make sure to call this image up when making specific health choices, for example, when deciding between that muffin or veggie sticks and hummus, or when you're torn between going for a quick run or getting glued to Facebook.
And what I said earlier about having a pit crew for accountability really makes a difference. All successful athletes have coaches (and often teams) who believe in their success and hold them accountable to their goals.

Transform Your Body With These 7 Exercises

A transformation of your body doesn't necessarily need to happen over six months of rigorous training in the gym. With just a few simple exercises, you can change the way you look and reach your fitness goals without a problem. Along with performing these exercises however, it is also important for you to eat healthy and get adequate sleep. So here are seven amazing exercises that can help transform your body completely.

Jumping rope

You probably jumped a lot of rope as a child. Jumping rope is an inexpensive workout that can be done just about anywhere. You don't need any special equipment or a designated spot to get it done. All you need is one jump rope, and you are sorted. This kind of workout tends to burn more calories per minute than any other kind of workout and is a fun way to stay in shape. If you have kids, why not include them in your workout routine? That way, you get your required fitness in, and spend quality time with them too. This cardio workout can be done at any time and at any place. Therein lays the versatility of this workout.

Squats

Squats are a full-body compound workout that works many muscle groups at once. It is a powerful exercise that strengthens your body, tones your glutes and burns tons of calories. Jump squats are great if you want to raise your heart rate and boost your calorie expenditure. To increase the feel and resistance of the burn, you can stay in a squat, holding dumbbells in your hands. Regular squats are a fabulous way of improving your physical health and transforming your body. People are at high risk of suffering from serious illnesses if they sit at home or work all day. Squats are an easy exercise to perform at the workplace between tasks or in the comfort of your home between chores too.

Push-ups

Push-ups are definitely a bit harder to do, which is why a lot of people steer clear of this useful and effective exercise. However, it can do wonders in transforming your body. Different kinds of push-up exercises work different muscles in your arms and shoulders. To avoid boredom when it comes to exercising, try and change your pushup style often. Push-ups work not only towards keeping your upper body fit, but it also works the core out. To help sculpt your arms and transform your entire body, do pushups a couple of days a week. This exercise is particularly good for your cardiovascular health and your overall heart-health, and also helps to improve your posture. Make sure the technique you are using is the correct one. Your pushups should be done with your back straight so that you avoid straining it and causing pain.

Lunges

Lunges are particularly great for toning the muscles in your legs. They work by isolating each leg individually and therefore give you the best results. Do a few jump lunges to boost the intensity and for some cardio. For the best results, you should do 3 sets of 10 lunges a day. Lunges work by sculpting, strengthening, and building a couple of muscle groups. Working on them every day will help keep those muscles toned and fit. You can make a set of lunges just about anywhere, so there is no excuse not to do them.

Swimming

Swimming is an extremely efficient workout that is capable of transforming your body and offering spectacular results in almost no time. When you swim as an exercise, you are working different muscle groups and strengthening your core. In addition to this, swimming also has tons of health benefits. It keeps your heart healthy, lowers your blood pressure, and improves your aerobic capacity. Swimming is also a fabulous way to get the entire family interested in exercising and staying fit together.

Running

Running has an immense number of benefits. Not only does it work towards improving your heart health and burning tons of calories, it also relieves stress, and reduces the risk of depression. There is nothing that can transform your body quite like running can. It helps your legs get toned and strong and makes them look thinner. Running first thing in the morning is a wonderful way to get the rest of your day going well. The sense of accomplishment you will feel after your run will make its way through all the other tasks you perform throughout the day. If running isn't your cup of tea, try jogging instead. This helps to burn calories and improves your overall health.

Cycling

There is nothing like hopping on a bike and working up a good sweat to get the ball rolling on your fitness. Cycling is a great way to tone your legs. This exercise allows you to push yourself to greater limits at a higher intensity. Not only does it make your arms, legs and back stronger, but it also aids in weight loss and encourages your heart rate to work more efficiently. If cycling is used as a means of transportation instead of a car, it can be a fabulous way to fit exercise into your daily routine. It helps you save on cost, keeps you in the pink of health and is enjoyable. Go cycling with a friend, a significant other or with your kids to make it an even more fun experience.
These exercises, if done on a daily basis, can truly transform the way your body looks and feels. Couple this with healthy eating habits and the right outlook, and you have a winning combination on your hands!

7 Exercises to Change Your Body—and Your Life

Squats

How to do them: Standing with your feet hip-distance apart, tighten up your core as if you were bracing for a punch to the gut. Then shift your weight into your heels and press your hips back, keeping your abdominal muscles tight. Bend your knees and slowly lower into a squat. Your knees should be in line with your second toe. Go as low as you feel comfortable going, and hold for a count of two. Straighten your legs to rise. Standing and lowering intohttp://cool-health-guidelines.blogspot.com/2014/09/2-exercises-your-body.html the squat should take the same amount of time.

You're doing them wrong if... Your lower back feels strained. You should feel the burn in your thighs and butt.

Push-ups

How to do them: Start on your hands and knees with your hands directly under your shoulders and your bent knees behind your hips. Your arms should be straight. Bend your elbows, lowering your chest toward the floor. Make sure to keep your elbows fairly close to the sides of your body and keep your torso in a straight line from your knees to your head. Hold for a count of two and then return to your starting position by pushing up through the heels and outer portions of your palms.

You're doing them wrong if... You're not feeling the burn in your shoulders, arms, and chest. If it feels too easy, tuck your elbows in, check your hand placement, and make sure your knees are far back enough to make the move challenging.

Biceps Curls

How to do them: Sit on the edge of a chair, keeping your back straight and your feet directly below your knees. Take a dumbbell in each hand and hold them down by your sides. Your palms should be facing forward and your wrists should be in line with your forearms.http://cool-health-guidelines.blogspot.com/2014/09/7-exercises-that-will-transform-your.html Pull your shoulders down and back. Keeping your elbows in and your arms close to your sides, draw both weights up to your shoulders and hold for a count of two. Lower the weights and return your arms to your sides.

You're doing them wrong if... If your wrists feel pinched or strained. The main areas you should be feeling are your biceps and forearms.

7 exercises that will transform your body

However, sticking to these exercises is not enough to transform your body, you should also eat healthy and get enough sleep regularly. Don’t waste your precious time doing other workouts, here are seven exercises that will help you transform your body in no time.

1. Jumping rope

A cheap and easily portable exercise that you can do anywhere is jumping rope. This workout burns more calories per minute than any other workout. Get jumping for a perfect exercise and plenty of fun. One of the best things about jumping rope is that you can do it with your kids.

2. Squats

This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories. To boost your calorie expenditure and raise your heart rate, you can try to do jump squats. Or stay in a squat hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body.

3. Pushups

Unfortunately, many people avoid doing pushups since this exercise is a bit harder to perform, but it can do wonders for your body. There are plenty of different pushups that work the different muscles in the shoulders and arms. Try to vary your pushup style to lower your risk of becoming bored with exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt the arms and overall transform the body.

4. Lunges

To tone the muscles in your legs try doing lunges. Lunges give you such amazing results because they isolate every leg individually, helping transform your body. To add some cardio and boost the intensity, do some jump lunges. I suggest you to do 3 sets of 10 lunges a day for the best results.
 
5. Swimming

The great news for all lovers of swimming and for those who are trying to transform their bodies – swimming is a super effective workout that will bring you astonishing results. Swimming helps strengthen your core and work different muscle groups.

6. Running

There are many benefits of running. It helps to relieve stress, reduce the risk of depression, burn mega calories and improve your overall health. I enjoy running, especially early in the morning, and I think it’s one of the best exercises to do every day. I always feel a great sense of accomplishment after my run.

7. Cycling

A cycling workout is a foolproof way to get a great sweat and work your legs. Cycling is a wonderful exercise since you can push yourself at a higher intensity. Bring along your significant other or friend, or cycle solo, and ensure you get the most out of your workout.

Exercises Body

There are many benefits of running. It helps to relieve stress, improve your heart health, reduce the risk of depression, burn mega calories and improve your overall health. Running can actually transform the body like nothing else. It builds strong, toned legs and makes them look thinner. I enjoy running, especially early in the morning, and I think it’s one of the best exercises to do every day. I always feel a great sense of accomplishment after my run. If you don’t feel like running, try jogging.






A cycling workout is a foolproof way to get a great sweat and work your legs. Cycling is a wonderful exercise since you can push yourself at a higher intensity. It strengthens your legs, arms and back, encourages your heart to work more efficiently and aids in weight loss. Cycling is also one of the easiest ways to fit exercise into your everyday routine since it’s a great means of transportation. It gets you fit, saves you money, and is good for your health. Bring along your significant other or friend, or cycle solo, and ensure you get the most out of your workout.
So there you have it! The list of the most effective exercises that will definitely help you transform your body. Just make sure you do them on a regular basis to see the best results. What’s your favorite exercise?
Not only does jogging help to burn calories, it also helps to improve your overall health

2 Exercises Your Body

To tone the muscles in your legs try doing lunges. Lunges give you such amazing results because they isolate every leg individually, helping transform your body. To add some cardio and boost the intensity, do some jump lunges. I suggest you to do 3 sets of 10 lunges a day for the best results. Since lunges are a very effective workout for strengthening, sculpting and building a few muscle groups, why not do them every day? Even if you have a super busy schedule, you can still find time to do several lunges. Stop making excuses and start exercising to transform your body today.






The great news for all lovers of swimming and for those who are trying to transform their bodies – swimming is a super effective workout that will bring you astonishing results. Swimming helps strengthen your core and work different muscle groups. Swimming boasts numerous health benefits. It helps to reduce your blood pressure, strengthen your heart and improve your aerobic capacity. Plus, swimming is a wonderful way for your family to get moving and have plenty of fun together. Though, this exercise is not as portable as jumping rope.

Exercises Your Body

The squat is a compound, full-body exercise that works more than one muscle group. This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories. To boost your calorie expenditure and raise your heart rate, you can try to do jump squats. Or stay in a squat hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body as well as improve your physical health. If you sit all day at work or at home, you are at higher risk of serious disease. Why not do several squats whilst waiting for your dinner to cook, the kettle to boil, or your PC to boot up? Sometimes multitasking Isa
great thing!

 Unfortunately, many people avoid doing pushups since this exercise is a bit harder to perform, but it can do wonders for your body. There are plenty of different pushups that work the different muscles in the shoulders and arms. Try to vary your pushup style to lower your risk of becoming bored with exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt the arms and overall transform the body. Plus, pushups are good for your heart and cardiovascular health and this exercise helps to improve your posture. Just make sure you do them correctly – learn to do pushups with your back straight to reduce back pain and avoid straining your back.