 Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?They make it seem so easy to achieve and maintain results. What do they know that you don't? When you boil it down, the answer is quite simple. The missing link between you and your ideal body is good old motivation. A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you're genuinely motivated?
Step #1: Pinpoint Your Motivator. Motivation stems from having a goal. What is your goal? Why do you want to get into great shape? Once you uncover your personal motivator you'll find that motivation flows quickly your way. Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it. Here are some possible motivators...
When you write something down it suddenly feels official, doesn't it? Write down your motivator for getting into great shape, and post it where you will see it often - next to your alarm clock, on the bathroom mirror, or in your car. Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction. Step #3: Be Practical. It's game plan time. You know what you want, and now you need to map out exactly how you'll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won't stick with. With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program. Plan a routine that will fit into your schedule and you'll be more likely to stick with it. Also choose an exercise program that you enjoy - don't force yourself to jog everyday if you hate jogging. Step #4: Call For Backup. Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you'll be surprised how supportive most people will be. By being open about your goals you'll likely be an encouragement to others to make healthy changes in their own lives. The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met. Call or email me today to get started on the program that will transform your life.
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Showing posts with label stretch. Show all posts
Showing posts with label stretch. Show all posts
Thursday, August 11, 2016
Flipping the Switch: Turn Your Motivation On
Wednesday, August 27, 2014
A Complete Fitness Program
The basic components of a sound fitness program are below. Put these components into a progressive plan for maximum results. The trainers and coaches of US Sports Online Strength and Conditioning can design and deliver your customized strength, cardiovascular, flexibility, and nutrition program complete and ready for you to implement in 24 hours or less. Click here and fill out the free fitness profile form to get started. And then prepare for fitness success!
-Nate
Types of Exercise
From John Hopkins Health
Fitness is most easily understood by examining its components--cardiovascular endurance, muscular strength, muscular endurance and flexibility.
Cardiovascular endurance is the body's ability to do large muscle work, i.e. moving the body over a period of time. This ability is dependent on the cardiovascular system's ability to pump blood and deliver oxygen through your body. Cardiovascular endurance should be a central component of your overall fitness program. Improving cardiovascular endurance increases your supply of oxygen and energy to your body. It also decreases your risk of heart disease, stroke, high blood pressure and other life-threatening diseases.
VIDEO Reveals SECRETS to Transform Your Body Faster
When a heart is well-conditioned, it is like any other muscle--it becomes stronger and more efficient. A normal heart beats at a rate of approximately 70 beats per minute at rest or about 100,000 beats a day. The well-conditioned heart can actually beat as few as 40 times a minute at rest or approximately 50,000 beats per day. A well-conditioned heart conserves energy, and can supply oxygen-rich blood to the rest of the body with half the effort.
Strength is the ability of a muscle or group of muscles to exert an amount of force, typically in a one-time burst of effort. Weight-lifting (or "resistance training") is a classic example of strength-training because it increases muscle strength and mass, as well as bone strength, by placing more strain on muscles and bones than they are used to. When you lift weights, muscles are forced to meet that challenge by generating more force-generating proteins to feed the "fibers" that grow during exercise.
Most muscles have a combination of two types of fibers that are challenged during strength-training activities: Fast-twitch fibers provide the explosive force needed for weight-lifting or activities such as sprint racing. Slow-twitch fibers are for endurance, such as the ability for muscle to withstand fatigue. Most muscles have a 50-50 blend of fast-and slow-twitch fibers, but others have an advantage one way or the other. When you make muscles work harder, you actually tear these fibers. As they rebuild, they get stronger and bigger, resulting in harder, tighter and larger muscles.
Muscle Endurance is the ability to resist fatigue and continue to exercise over long periods of time. While strength-training is needed to maintain muscle strength, endurance training is required to achieve stamina. Muscular endurance is the ability of muscles to continue working strong without rest, such as the ability of a quarterback to throw long pass after pass.
Flexibility is the ability of joints and muscles to achieve a full range of motion. This results in the preventing injuries and helps keep your body feel comfortable after exercise. Despite popular opinion, there's no evidence that you should lose flexibility as you build muscle.
Unfortunately, there is truth that the natural aging process can rob you of muscular strength, endurance and flexibility--if you don't maintain them. That's why a regular fitness regimen becomes increasingly important as you age.
Thursday, January 5, 2012
Stretch before you go 'Down the Stretch'
The importance of stretching before a run.
It's always a good idea to begin any aerobic workout, especially a run, with a light bout of walking or light jogging to allow muscles, tendons and other tissues to warm up gradually. Some fitness experts believe that's all you need to do to prepare for a workout--that stretching serves no useful purpose. However, limited joint mobility can predispose you to injury and taking a few minutes to increase flexibility in muscle groups that might be overused cannot hurt. In fact, Research by Peter and Lorna Francis support the use of appropriate flexibility exercise before and after a walking or jogging workout.There are several types of stretching but they can be placed into two main categories: passive stretching and active stretching. During a passive stretch, the elastic components of the muscle are usually relaxed, and the portion of muscle most likely to be loaded is the connective tissue. The static stretch method is an excellent example of passive stretching. Active stretching has greater effects on the elastic components of the joints. It requires muscle contraction through a range of motion and prepares the muscles, tendons and joints for the functional activities at hand.
Regardless of which stretch you choose to use resist the temptation to rush through the stretching phase of your warm up. Stretches performed improperly and in haste are of little value.
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