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Category Archives: Uncategorized

Outdoor Excersice?, Here Its Tips

# Look for props

Even if you don’t have access to hiking trails or a body of water, it’s usually easy to find a park or playground. Use benches for dips and push-ups. Think monkey bars are only for kids? They’re also good for stretching and practicing pull-ups. Put your legs to work doing step-ups and calve raises on curbs.

# Get off the pavement

Take advantage of the varied terrain nature has to offer. While most cardio machines will only let you go forward and up, outside you can also tackle downhills, test your lateral movement skills and more. Try boulder bounding up dry riverbeds, then “slaloming” downhill through the trees. Combine that with body-weight exercises using logs, boulders and tree limbs.

# Keep changing

If you do the same workout over and over, not only will your mind lose interest, your body will get bored and you’ll plateau. Lucky for you, no two workouts are the same outdoors. Either the wind is different or the temperature has changed or you just pick a different route, so your body has to adapt. You have no excuse for doing the same workout in the same place two days in a row.

# Be prepared

Using nature as your gym can save you money, but there’s one piece of gear you shouldn’t skimp on: shoes! Make sure they fit well and are made for outdoor terrain. You want grippy, lugged soles that bite into dirt and a wider outsole for more stability on rocks and other uneven surfaces; you may want added ankle support too. Sunscreen and water are must-haves year round. Also, check the weather report and plan your workout accordingly. In order to beat the heat, pollution, and damaging UV rays, exercise first thing in the morning.

Enjoy yourself

You’re more likely to get in a sweat session when it doesn’t seem like a chore. Try to recapture that sense of fun you had when you were a kid playing on the jungle gym or frolicking outside. It doesn’t have to be drudgery—make it up as you go.

Know the Benefits of having Personal Trainer

# Stay Motivated

Whether you plan on sticking with a trainer for a while or feel as if you can take what you learned and go with it elsewhere, staying motivated is what makes the difference. Personal trainer sees people come and go, but most return because they can’t motivate themselves. If you can’t afford a full time personal trainer, take what you learned during your time with one and apply it at the gym, or at home, and keep it going. Once working out becomes a routine it will become easier to maintain. Treat it like a job, as if it’s something that is necessary for you to do, because it is, and your health is the most important thing in life.

# Know Your Goals

If you just want to get a good workout or if you have a goal of losing a substantial amount of weight, make it evident what you’re there for. Telling your trainer your goals helps him/her to focus on what would be best for you in order to help achieve your goal.

# Call Ahead

Some personal training facilities offer a free introductory first session, which should be taken advantage of. If you find a gym that does this, which is rare, jump squat your way in. There’s no pressure to buy any fancy package and you won’t feel tied down to something you’re not sure of yet.

# Eat Clean and Often

Cristian suggests eating five to six small meals a day and cutting out all processed carbohydrates and replacing them with complex carbohydrates, such a whole grains, brown rice and oatmeal. A clean, healthy and balanced diet is key in being successful in your weight loss journey or your journey back to a healthy lifestyle. Each meal should be packed with protein and it’s necessary to not skip meals, which slows down your metabolism and your body will then go into starvation mode.

# Cardio, Cardio, Cardio

Lets face it, cardio isn’t always the most exciting part of your workout, but it’s one of the best things you can do for your body and mind. Running requires mental strength and determination. Once you have those two qualities, running will become a joy.

You can do this at your local gym or even outside at a park or on your favorite hike.

Workout Wherever You Are

If you don’t have time to get to the gym, working out at home is a great alternative. Invest in a pair of hand weights and bring the gym to you. You don’t need any fancy equipment to get the same butt blasting and heart-racing workout at home.

Here is a sample and simple home workout :

  1. Bicep Curls
  2. Overhead Press
  3. Tricep Skull Crushers with Dumbbells
  4. Forward Lunges
  5. Dumbbell Squats
  6. Standard Crunches
  7. Bicycle Crunches
  8. Push Ups

Do three sets of 15 to 20 repetitions per exercise

Now you’re probably wondering what the benefits are.

Personal Training is a learning experience. There is someone next to you focusing on your body and helping you through to the next set. It’s like having a personal motivator by your side and that really does bring out the competitor inside of you.

About Excercise and Heat Ilness

Exercise prompted heat illness  is a genuine, and now and again lethal, wellbeing hazard confronting competitors who prepare or contend amid hotter times of the year. It is the third driving reason for death among secondary school competitors in the United States. It is a condition that shows when the body’s thermoregulatory frameworks can’t appropriately keep up its center temperature, making it ascend to levels that can create physical and mental indications, organ tissue harm and passing. All things considered, it is shrewd to know about this condition and to find a way to perceive and all the more critically to keep its event.

There are a few phases of warmth related ilness and albeit each has some particular attributes, they are not generally simple to separate even via prepared wellbeing experts. The essential separating variable identifies with the seriousness of the condition and is sorted as takes after:

— Types and Causes of Heat Illness

# Heat Exhaustion: Technically known as Exertional Hyperthermia, heat exhaustion is a state in which the athlete is unable to continue exercising in the heat. Losing large amounts of fluids and electrolytes (as is a common denominator in all heat-related illnesses) while performing strenuous physical activity in hot temperatures is the predisposing factor. It is divided into two categories: water-depletion (usually seen during a single bout of strenuous exercise in the heat) and salt-depletion.

Typical symptoms include nausea, vomiting, headache, hyperventilation, hypotension and elevated heart rate accompanied by profuse sweating. If untreated, this stage can lead to circulatory collapse and heat stroke.

# Heat Cramps: Muscle cramps associated with exercise during hot weather are characterized by involuntary and often painful twitching or spasm of skeletal muscles. Common areas affected are the abdomen, arms and legs. This is usually caused by a loss of too much sodium during a bout of exercise. Athletes with a high sweat rate or those who find a salty residue on their skin or clothing after exercise are at a higher risk.An athlete suffering from heat cramps should be observed for other signs of heat illness.

# Heat Syncope: Commonly known as “fainting”; Orthostatic Syncopal Episode is another form of heat illness. It is typically seen after “maximal-effort” exercise bouts while exposed to hot temperatures. This results in maximal dilation of the blood vessels supplying the skeletal muscles and subsequently a reduction of blood flow to the brain. Athletes who are not properly hydrated and those who do not go through a proper cool-down period after exercising are at a higher risk.

# Heat Stroke: This is a true medical emergency and should be dealt with accordingly. The diagnosis is made when the body’s core temperature (this is taken rectally) rises above 104.9 degrees Fahrenheit. Typical symptoms include hot dry skin (although, not always), altered mental state (confused or irritable), lack of muscle control, vomiting, diarrhea, increased heart rate, hypotension, seizures and coma. The amount of damage and risk depends upon how high the core temperature reaches and how long it stays there.

— Prevention and Management

Prevention of heat related illness begins with proper hydration, training, acclimatization and awareness of ambient temperature. Just as any other aspect of training, heat acclimatizationfollows the SAID (Specific Adaptation to Imposed Demand). For a trained athlete it typically takes a minimum of two weeks of training in hot temperatures for their body to learn how to properly regulate its temperature variances imposed by hot weather. For an untrained individual, or in highly humid weather, this period may take as long as two to three months.

When considering the degree of risk involved for heat related illness during exercise, special attention must be paid to not just the temperature, but rather ambient temperature, which also takes into account the degree of humidity.

The best method of determining ambient temperature is the use of Wet Bulb Globe Temperature (WBGT). Although recommendations differ depending upon which source is used, on average, any day that the WBGT is above 82 degrees Fahrenheit should be considered high risk and outdoor exercise should be avoided or at least modified to limit risk of injury.

Training should follow the same regimen as in any other form of athletic preparation. The length and intensity of each exercise bout should be increased on a gradual basis with proper time being allowed for recovery. On days with higher ambient temperatures lower intensity and shorter duration events should be planned. During these high risk days it is necessary to take multiple breaks (preferably in a shaded area) from exercise.

Proper hydration is of utmost importance as research has shown that as little as 2 percent of body weight loss during exercise can predispose an athlete to exertional heat illness. Core body temperatures have shown to rise .25 to .35 degrees Fahrenheit for every percent of body weight loss during exercise.
Since hydration needs are individualized and vary from one athlete to another, steps need to be taken to determine how an athlete must hydrate in order to avoid the risk of heat related illness. It must be kept in mind that dehydration can occur in a single bout of exercise or accumulatively over several days.

One method to measure hydration needs is pre- and post-exercise weighing. For every pound lost during exercise, the athlete should have consumed 16 to 20 ounces of fluids. This may equate to drinking approximately 8 ounces of fluids every 20 minutes. The fluids taken should generally consist of a 50/50 mix of water and sports drinks. Additional electrolyte replenishment may be necessary in higher temperatures.

Furthermore, an athlete must begin to hydrate for an exercise bout in higher temperature two to three days prior to the event. An easy method of self-regulating proper hydration is checking the color of one’s urine during exercise days. It should normally be a very light yellow color. If darker, it could indicate possible dehydration.

Management of heat illness follows some basic rules that apply to almost all levels of this injury. Keep in mind that heat stroke is a true medical emergency and the athlete must be treated by medical staff. Heat cramps can be the easiest to manage. Once activity ceases, the cramps will generally subside. As for heat syncope and heat exhaustion, the athlete should be moved to a cool shaded area. Wet clothing should be replaced by dry ones. Ice packs can be placed on the forehead and under the armpits to help decrease body temperature. Both these stages may and often do require intravenous hydration. Vital signs should continuously be monitored paying special attention to body temperature, heart rate and blood pressure.

Motivation to Stay Fit

# The first type of motivation we all experience is based on an emotional feeling. The emotion could be positive or negative that kick-starts our desire. Perhaps you read a success story about a person losing a hundred pounds and because you resonated with the inspiration it evoked, you felt motivated to start your weight loss journey too.

Often people feel suddenly motivated when they hear bad news from their doctor. When the doctor drops the bomb-news, “You have diabetes” or “You are at risk for a heart attack or stroke”, we are fearful of what the future may hold and we spark up the fire to do something about it.

Both of these types of motivation are only temporary. The initial burst of energy dissipates, and is not sustained by the inspiration or wake up call. Perhaps you’ve been there?

Your eagerness to overcome and succeed must continue in order to keep the wheel rolling in a positive direction.

# Another type of motivation already exists within you. You can be motivated to watch television instead of running the neighborhood. You can be motivated to eat a bowl of ice cream instead of preparing a healthier snack.

A client, who is on our weight loss program, came back from lunch with a bag of fast food. When asked what motivated her to make an unhealthy choice, she answered, “Because I was mad at my husband.”
When we are motivated to produce negative actions, there is always a reason behind it. In this case, sabotaging foods would not mend the issue. Proper communication would have been a better choice.

Be mindful of where you point your motivation. It’s powerful. Begin to create awareness of what motivates you to make wrongful decisions for your health and well being. Consciously recognizing your ‘triggers’ will help you to laser focus your motivation towards healthier goals.

# Stage three goes into effect when you dig deep and penetrate the true meaning behind the initial  flame. The ultimate motivational coach, Tony Robbins, says emotion is the force of life. Strive to create a connection with your emotions.

Make a list of your resources: journals, books, gym, coaches, recipes, or training programs, and apply your emotional resourcefulness. Tap into your determination, resolve, caring for yourself, curiosity and your passion. Combine the emotion with the resource for a powerfully fueled motivation.

For example:

  • Trainer + Enthusiasm= Success
  • Whole Foods + Desire to be healthier= Results
  • Journal + Understanding = Self Love
  • Knowledge + Curiosity = Continued Growth
  • Hard work + Love = Life Balance

Go for full immersion. The best way to learn a language is to be immersed in the culture. Replicate that philosophy by surrounding yourself with the right people that will help you grow and develop your emotional fitness. Create an environment around you that is fruitful and uplifting on a daily basis.

Here are some ideas :

  • Do a pantry and/or fridge makeover by going through and reading the ingredients list. Clean out all the foods that contain chemicals and preservatives that you cannot pronounce.
  • Join a local running club that will help keep you be accountable.
  • Create a blog or Facebook page to post your daily activities, and invite others to join your page.
  • Set yourself up for success. Carry an extra pair of running shoes in your car, and pack an igloo to have healthy snacks on ice.

#  Living a fit lifestyle, opposed to temporary on-again-off-again habits, has an organic force that automatically replenishes its motivation. Stage three is encompassed in service. Living as the example can inspire friends, family and neighbors. When you live your truth, you become a sought-after volunteer with knowledge, and skills to be shared. Motivating others will continue to ignite your drive and instigate a renewal of goals and achievements of your own.

There is an important link between all four stages that must not be ignored. You can intellectually know all the right foods to eat, and the proper training you’ve learned through reading, but courageous action is the glue that holds your emotional drive and knowledge together. When you think with vertical mobility; always striving for continued growth and learning, your motivation will always be plentiful.

Morning Excersice

Warmer weather, blooming flowers, and longer daylight make spring the perfect time to shake off those winter blues and get moving. We’ve all heard that regular exercise helps increase energy levels, relieve stress, manage weight, and prevent disease, but many of us find it hard to fit exercise into our busy schedules. Although physical activity at any time is beneficial, experts have found that people who exercise in the morning are more successful in making it a habit.
Morning exercise plans are less likely to be interrupted by events that come up during the day. The keys to success are planning ahead and staying motivated. Here are some tips to help you establish a morning routine that you can stick with.
# Plan Ahead

  • Make exercise part of your daily routine and write it on your calendar.
  • Decide when and where you will exercise. You may use home equipment or walk around your neighborhood. Most parks open at sunrise and many gyms have early morning hours.
  • Set out your clothes the night before so you can get up and go!
# Stay Motivated
  • Find a physical-activity buddy such as a friend, family member, or personal trainer. Join an exercise group or class. You’re more likely to get up early if you know that someone is planning to meet you.
  • Listen to music or an audio book, or watch television while you exercise. If you have an iPod, download a motivational or instructional podcast to accompany your workout.
As always, be sure to consult your health care professional before beginning any physical-activity program. With a little preparation, you’ll be on your way to a great start to your day and to even better health!