How about this scenario: You come home from work and your children come and ask for a game of touch football, you aswered them saying that you would play with them after you get some rest from the stressful day at work. Will you go outside and play with them after you rest? Read on for some exercise health and fitness exercises so that you will have the energy to say yes to your children to play touch football or any other activity that you enjoy.
A moderate amount of exercise, about thirty minutes everyday, will give you a lot more energy and make you feel better both physically and mentally. It will also improve your appetite and help you to sleep better and get more rest. The benefits of just a small amount of exercise is amazing. It's really hard to believe that just thirty minutes a day can effect such a change in the way you feel.
If you don't do any exercises at all then start your exercising by only doing about fifteen to twenty minutes of exercises two or three days a week; building up to thirty minutes everyday. Don't push yourself too hard at first, don't force your body, if you get hurt then stop and take a break for a day or two.
Some of the exercises that you can try are:
-Walk around the playground, neighborhood park or just up and down your street. Start off slow at first and work yourself up to a fairly brisk pace.
-Play some sport that you enjoy such as basketball, soccer, football, handball, tennis, something that will give you a workout.
-You can also get a good workout just by doing yardwork like mowing the grass or raking leaves.
-If there is an exercise program where you work, look into doing that before or after work.
-Sometimes local hospitals have a gym that you can use and will suggest a workout for your physical condition.
-Doing chores around the house can also burn off some calories such as vacuuming or washing the car.
-At work, park your car as far as you can from the entrance and take the stairs instead of the elevator.
-Join a gym, one of those that's open 24/7 so you can go anytime.
-If you think about it, you can find many ways to exercise.
After exercising for a few weeks, you will be amazed at how easy it was to do it. You will find it hard not to exercise, it will get to be addicting, a good addiction for sure. So get up off of the couch and get started with some exercise health and fitness, you can do it and you will be glad that you did.
How about some more health and fitness tips and secrets of feeling better and losing weight go here: http://www.healthfitnesstips.net
Friday, 21 May 2010
Friday, 14 May 2010
Enhancing Yourself With Sport and Fitness Supplements
If one has to consider the sport and fitness supplements as they pertain to golf, for instance, one will realize that the golfer often needs an extra amount of strength to accomplish those long distance drives down the fairway. By executing a longer drive the chances of reducing the amount of shots per hole increases, which in turn will add to your overall game. On the lighter side, it is doubtful that there are sport and fitness supplements to improve upon your accuracy though.
Whey protein powders, as well as the liquid form, creatines and the nitric oxide sport and fitness supplements are ideal in increasing your strength and endurance for the above mentioned purposes, and are obviously not limited to the sport of golf, but can be applied across all sports. This is without the fear of reprisal in terms of using illegal performance enhancers, as these sport and fitness supplements are all natural, or naturally occurring substances which are easily accessible and widely accepted in modern day sporting environments.
Ideally in the event of wanting to enhance or improve your fitness, strength or endurance capabilities, the use of such sport and fitness supplements should be in conjunction with a exercise and workout routine. This will ensure that you maximise your efforts of improving upon the mentioned skills. Unfortunately, and contradictory to many claims, there does not exist a magic formula that will promote strength, fitness and endurance without the accompanying physical effort that is required.
Dependent upon which sport and fitness supplements you have chosen to use in enhancing your abilities, the intake would be dictated by the specific type and frequency of your exercise programs. Most of these supplementation products are designed to accompany a well balanced diet, and are normally recommended to be taken both before and after your gym or training session. This is due to the fact that some of the supplementation products provide addition energy for the physical efforts, which lead to more endurance during the training and therefore add to the increase of strength. Hence by consuming the product prior to working out you body will benefit from the added energy, as well as providing the muscles with added nutrients to increase your abilities during training. Many protein products should be taken afterwards too, as they mostly have a repair effect on the muscles that were exerted during training.
The benefits of the mentioned sport and fitness supplements actually extend beyond sporting and fitness issues, as many of these are utilized within the medical field too. Protein is a known supplement that is often providing to starving people, due to the quick digestion or ingestion as the case may be, whilst the use of several sport and fitness supplements are further used in the treatment of a variety of conditions.
Sport and Fitness Supplements are a natural and safe beneficial product, that can help enhance your strength, fitness and endurance. Visit Sport and Supplements at http://www.sportandsupplements.com/ today.
Whey protein powders, as well as the liquid form, creatines and the nitric oxide sport and fitness supplements are ideal in increasing your strength and endurance for the above mentioned purposes, and are obviously not limited to the sport of golf, but can be applied across all sports. This is without the fear of reprisal in terms of using illegal performance enhancers, as these sport and fitness supplements are all natural, or naturally occurring substances which are easily accessible and widely accepted in modern day sporting environments.
Ideally in the event of wanting to enhance or improve your fitness, strength or endurance capabilities, the use of such sport and fitness supplements should be in conjunction with a exercise and workout routine. This will ensure that you maximise your efforts of improving upon the mentioned skills. Unfortunately, and contradictory to many claims, there does not exist a magic formula that will promote strength, fitness and endurance without the accompanying physical effort that is required.
Dependent upon which sport and fitness supplements you have chosen to use in enhancing your abilities, the intake would be dictated by the specific type and frequency of your exercise programs. Most of these supplementation products are designed to accompany a well balanced diet, and are normally recommended to be taken both before and after your gym or training session. This is due to the fact that some of the supplementation products provide addition energy for the physical efforts, which lead to more endurance during the training and therefore add to the increase of strength. Hence by consuming the product prior to working out you body will benefit from the added energy, as well as providing the muscles with added nutrients to increase your abilities during training. Many protein products should be taken afterwards too, as they mostly have a repair effect on the muscles that were exerted during training.
The benefits of the mentioned sport and fitness supplements actually extend beyond sporting and fitness issues, as many of these are utilized within the medical field too. Protein is a known supplement that is often providing to starving people, due to the quick digestion or ingestion as the case may be, whilst the use of several sport and fitness supplements are further used in the treatment of a variety of conditions.
Sport and Fitness Supplements are a natural and safe beneficial product, that can help enhance your strength, fitness and endurance. Visit Sport and Supplements at http://www.sportandsupplements.com/ today.
Thursday, 13 May 2010
Pilates-What's The Hype?
Pilates (pronounced puh-LAH-teez) has become one of the most popular fitness methods in the United States. Every other famous actress or model seems to be doing it, and Pilates classes are offered at almost every health club around the country. Why the sudden growth spurt in an exercise method that has been around for over ninety years? The reasons for the enormous popularity of Pilates lie in its diverse benefits, which include improvements in fitness and athletic performance, enhanced flexibility, better posture, and injury prevention.
So what is Pilates? Pilates is an exercise system named after its originator, Joseph Pilates. Joseph Pilates was born in Germany in 1880. Joseph was a very sickly child. He suffered from rickets, rheumatic fever, and asthma. As a result he was determined to make himself as strong and fit as possible. He studied anatomy, bodybuilding, wrestling, yoga, gymnastics, and martial arts.
Joseph came to believe that our modern lifestyle, bad posture, and inefficient breathing were the roots of our poor health. His answer to these problems was to design a unique series of exercises that help to correct muscular imbalances and improve posture, coordination, balance, strength, and flexibility, as well as increase breathing capacity.
Joseph was touring England as a circus performer during World War I when he was interned at a camp as an enemy alien. He encouraged all of his fellow prisoners to follow his exercise routine. However, some of the prisoners were too injured to leave their beds. Joseph attached springs to the headboards and footboards of their beds, turning them into exercise equipment for the bedridden. It was later claimed that the fact that not one of his internees died during the influenza epidemic was a direct result of his fitness training.
Eventually Joseph Pilates decided to emigrate to the United States. He met his future wife and teaching partner, Clara, on the boat to New York City. Together they opened the first Pilates studio on Eighth Avenue in Manhattan.
Your first contact with the Pilates exercise method may make you feel that it is a fusion of a number of other approaches. You may recognize elements of yoga, dance movements, everyday exercises from the gym, as well as childhood gymnastics. What makes Pilates unique is the insistence on a number of "principles." These, too, may sound familiar, but what makes them important is the fact that they come as a package. No part is optional if the Pilates exercise is to work effectively. These are the eight Pilates principles: Control, Concentration, Centering, Breath, Fluidity, Precision, Relaxation, and Stamina.
Perhaps the most important principle and the very heart of the Pilates method is Concentration. Pilates is not an exercise method that allows you to switch your mind off and let your body run on automatic. The mind must be alert at all times. Whether you are watching to make sure your stomach is pulled in, or focusing on the correct hand placement, your mind should be actively engaged.
Pilates also focuses on the core muscles of the body. Although it involves the abdominal muscles, core strength is not about having a visible six-pack. The core muscles include not only the abdominals (specifically the transverse abdominus, the deepest layer of abdominal muscles) and lower back, but also the muscles of the pelvic floor, buttocks and hips.
All of the core muscles work together to keep your trunk stable while your limbs are active. They hold your body upright, absorb shock, improve balance and posture, and enable you to really put some oomph in your arm and leg movements.
If your core muscles are weak, your body doesn't work as effectively, and other muscles have to pick up the slack. A weak core can make you old before your time. With a strong core, you may be old in years, but you won't feel old.
This focus on core strength and the mind/body connection has made the Pilates exercise method a legitimate form of cross-training for athletes to enhance performance and prevent injury. The highest ranked golfer, Tiger Woods, elects to use Pilates as part of his training. The best swimmers and runners in the world, the most elite dancers, figure skaters, tennis players, football players, and a host of actors, singers, and musicians are also practicing Pilates. The adaptability of Pilates and wide appeal is astounding.
There are several benefits to incorporating Pilates into any fitness regime whether you are super-athletic or just getting started. I have witnessed changes in weight, posture, strength, flexibility, and literally seen inches melt away as a result of practicing Pilates. My clients have shared countless stories of the improvements Pilates has made in their lives.
I discovered Pilates by accident. It was an accident that changed my life. I love to run. I took some time off to nurse an injury after completing my first marathon. I attended my first Pilates mat class during that time and was instantly hooked. I knew that Pilates was doing something amazing to my body. I could feel the change in the way I moved and a new strength I possessed in muscles I never knew were there.
When I decided to lace up my running shoes again, I was shocked by how different I felt during my run. My body was moving with ease and I didn't notice the normal aches and pains. I knew the difference was from practicing Pilates. I felt stronger without picking up a weight and more limber without regular stretching.
Of course, Pilates is not a potion that cures all and brings out magical changes immediately. Change takes time, commitment, and discipline. If you are dedicated to regular Pilates sessions, three times a week for at least six weeks, positive changes are inevitable. Although some changes occur immediately, for instance, body awareness, muscle activation, or alignment, it takes time for most adaptations to become imprinted in the neuromuscular system, for muscles to transform, and for the transformation to be integrated into a person's life.
About the author: Heather Ebright is a Pilates instructor, running coach, and published author. To learn more about Pilates and sport specific training please visit http://www.pilates4runners.com
So what is Pilates? Pilates is an exercise system named after its originator, Joseph Pilates. Joseph Pilates was born in Germany in 1880. Joseph was a very sickly child. He suffered from rickets, rheumatic fever, and asthma. As a result he was determined to make himself as strong and fit as possible. He studied anatomy, bodybuilding, wrestling, yoga, gymnastics, and martial arts.
Joseph came to believe that our modern lifestyle, bad posture, and inefficient breathing were the roots of our poor health. His answer to these problems was to design a unique series of exercises that help to correct muscular imbalances and improve posture, coordination, balance, strength, and flexibility, as well as increase breathing capacity.
Joseph was touring England as a circus performer during World War I when he was interned at a camp as an enemy alien. He encouraged all of his fellow prisoners to follow his exercise routine. However, some of the prisoners were too injured to leave their beds. Joseph attached springs to the headboards and footboards of their beds, turning them into exercise equipment for the bedridden. It was later claimed that the fact that not one of his internees died during the influenza epidemic was a direct result of his fitness training.
Eventually Joseph Pilates decided to emigrate to the United States. He met his future wife and teaching partner, Clara, on the boat to New York City. Together they opened the first Pilates studio on Eighth Avenue in Manhattan.
Your first contact with the Pilates exercise method may make you feel that it is a fusion of a number of other approaches. You may recognize elements of yoga, dance movements, everyday exercises from the gym, as well as childhood gymnastics. What makes Pilates unique is the insistence on a number of "principles." These, too, may sound familiar, but what makes them important is the fact that they come as a package. No part is optional if the Pilates exercise is to work effectively. These are the eight Pilates principles: Control, Concentration, Centering, Breath, Fluidity, Precision, Relaxation, and Stamina.
Perhaps the most important principle and the very heart of the Pilates method is Concentration. Pilates is not an exercise method that allows you to switch your mind off and let your body run on automatic. The mind must be alert at all times. Whether you are watching to make sure your stomach is pulled in, or focusing on the correct hand placement, your mind should be actively engaged.
Pilates also focuses on the core muscles of the body. Although it involves the abdominal muscles, core strength is not about having a visible six-pack. The core muscles include not only the abdominals (specifically the transverse abdominus, the deepest layer of abdominal muscles) and lower back, but also the muscles of the pelvic floor, buttocks and hips.
All of the core muscles work together to keep your trunk stable while your limbs are active. They hold your body upright, absorb shock, improve balance and posture, and enable you to really put some oomph in your arm and leg movements.
If your core muscles are weak, your body doesn't work as effectively, and other muscles have to pick up the slack. A weak core can make you old before your time. With a strong core, you may be old in years, but you won't feel old.
This focus on core strength and the mind/body connection has made the Pilates exercise method a legitimate form of cross-training for athletes to enhance performance and prevent injury. The highest ranked golfer, Tiger Woods, elects to use Pilates as part of his training. The best swimmers and runners in the world, the most elite dancers, figure skaters, tennis players, football players, and a host of actors, singers, and musicians are also practicing Pilates. The adaptability of Pilates and wide appeal is astounding.
There are several benefits to incorporating Pilates into any fitness regime whether you are super-athletic or just getting started. I have witnessed changes in weight, posture, strength, flexibility, and literally seen inches melt away as a result of practicing Pilates. My clients have shared countless stories of the improvements Pilates has made in their lives.
I discovered Pilates by accident. It was an accident that changed my life. I love to run. I took some time off to nurse an injury after completing my first marathon. I attended my first Pilates mat class during that time and was instantly hooked. I knew that Pilates was doing something amazing to my body. I could feel the change in the way I moved and a new strength I possessed in muscles I never knew were there.
When I decided to lace up my running shoes again, I was shocked by how different I felt during my run. My body was moving with ease and I didn't notice the normal aches and pains. I knew the difference was from practicing Pilates. I felt stronger without picking up a weight and more limber without regular stretching.
Of course, Pilates is not a potion that cures all and brings out magical changes immediately. Change takes time, commitment, and discipline. If you are dedicated to regular Pilates sessions, three times a week for at least six weeks, positive changes are inevitable. Although some changes occur immediately, for instance, body awareness, muscle activation, or alignment, it takes time for most adaptations to become imprinted in the neuromuscular system, for muscles to transform, and for the transformation to be integrated into a person's life.
About the author: Heather Ebright is a Pilates instructor, running coach, and published author. To learn more about Pilates and sport specific training please visit http://www.pilates4runners.com
Pilates Myths Debunked
Few people know the truth about Pilates. They don't know it began as a rehabilitation program for injured soldiers during World War I. They don't know Joseph Pilates was a boxer. They don't realize that strengthening the "core" muscle group can improve their golf swing.
The truth is that Pilates allows golfers to hit the ball farther and straighter by increasing core strength, flexibility, stability, balance, posture, alignment and coordination. Unfortunately, many athletes dismiss Pilates as a recent fad, a fancy stretching routine, or "something for ballet dancers."
Myth: Pilates was developed for dancers.
Joseph Pilates was a boxer and gymnast. His theories about how the body moves were first developed in World War One at a prisoner of war camp where he served as a medic. He began putting his theories into practice by attaching springs to the hospital beds to help rehabilitate wounded soldiers.
Today, Pilates equipment still uses springs for resistance. When Joseph moved to New York City, dancers were naturally drawn to his rehabilitative and preventative techniques due to the high number of injuries they sustain.
Myth: Pilates is a recent fad
Joseph Pilates first developed his philosophy and technique for movement in the 1920's and 1930's, refining his method until his death in 1967. It was not until the 1990's that Pilates grew in popularity. Hollywood stars and celebrities discovered that the exercises resulted in the coveted long, lean shape and their enthusiasm launched Pilates into the national spotlight.
Myth: Pilates is a fancy word for stretching
Pilates is so much more than just stretching. The exercises develop overall body strength and flexibility simultaneously, which results in the long lean muscles of a Tiger Woods.
Flexibility was a pretty radical idea in the early 20th century! But Pilates saw that long, lean muscles were less prone to injury and tears. Tight muscles also pull on the spinal structure causing neck and back pain.
Joseph Pilates believed in efficiency. Pilates techniques build strength and flexibility simultaneously. For each strengthening movement, there is a corresponding stretch. These aren't your typical stretches either. The movements that Pilates developed incorporate flowing, dynamic stretches. Most people new to Pilates don't even realize how much they are stretching until they start to see (and feel) the results of increased mobility.
Myth: Pilates is just like every other ab workout.
The Pilates techniques build a strong core, especially the deepest abdominal muscles under the "6-pack abs that are used for stabilization." Joseph Pilates believed that every movement we do is generated first from the core or abdominal muscles. So when new students ask, "How many core exercises are there?" the answer is, "All of them".
Crunches and sit ups develop the large outer muscles such as the Rectus abdominis that gives you the "six pack abs" look. Pilates goes deeper to work not only the surface muscles, but the deeper abdominal muscles as well.
These deep muscles, such as the Transverse Abdominus, allow us to stand upright. They give stability to the spine and pelvic girdle - an essential element in hitting a golf ball straighter.
Many exercises do not isolate the abdominals effectively. Athletes using their quads to get through their crunch sets will be in for a surprise with Pilates. When the Pilates equipment isolates the abs from the quads, many people are shocked to find they cannot get up!
Myth: Pilates is a group of special exercises.
Pilates is not a hodge-podge of exercises. Even specific exercises that Joseph invented, such as The Hundreds, are not Pilates if his techniques are not used.
Pilates is a technique for efficient, natural and pain-free movement.
Golf-specific Pilates exercises are possible because they utilize the Pilates method. It is even possible to train hard-core gym rats to lift weights (if they must!) utilizing the Pilates technique to achieve better, safer results.
Pilates affects the way you move in life and on the golf course. It affects the way you walk the course, the way you swing, and the way you putt. It even applies when you sit to watch the Golf Channel or surf the web for the latest golf gadget.
With practice, the body will eventually naturally move in the Pilates technique without the practitioner even thinking about it. My husband and I often hike in the Rockies and he will ask how I can keep my abs engaged for miles with elevation gain. The answer is that I don't even think about it. It is how I always walk!
Myth: Pilates needs special equipment.
The Pilates equipment is great since it offers built-in resistance. However, you can achieve the same benefits using a ball, foam roller, Theraband and Magic Circle. There is even a new Hole in One Pilates exercise chair that fits in the same space as an easy chair.
Myth: Pilates is not really "working out".
USA Today August 18, 2003
Schilling, the Arizona Diamondbacks star pitcher, agrees. "The first three weeks, I was really disappointed," says Schilling, who incorporated Pilates into his off-season training program last winter. "I wasn't sweating. I wasn't winded, which is what I associate with true exercise.
"Then in the fourth week I started to understand the Pilates terminology, the idea of working from your center. By the third month I was more powerful and flexible than ever before. And I'd lost 15 pounds."
Curt's experience illustrates several facts. First, in Pilates we must re-learn how to move. The beginner exercises are easy because you are laying the foundation for more difficult work.
Second, Pilates does not work the muscles to exhaustion. This means you can practice Pilates every day. Pilates focuses on precise, controlled, perfect movements rather than endless, exhausting mind-numbing exercises.
Third, in Pilates we work the very deep muscles and work to the surface groups. So you may not feel something. At first. But as Curt explained, the results over time are significant.
Myth: Pilates is "something like yoga".
Joseph Pilates was influenced by yoga, as well as other movement styles such as martial arts, Tai Chi, boxing, and calisthenics. Like yoga, Pilates develops strength and flexibility.
Pilates differs from yoga in many ways. In many types of yoga one "holds a pose". In Pilates you do not usually hold a position, but rather move through it.
Traditionally, Yoga does not emphasize core strengthening to the degree Pilates either. Some contemporary Yoga classes do place more emphasis on the core, possibly as a result of Pilates influence.
Pilates does not come from a spiritual tradition. Many people find it is great stress relief, because Pilates requires thoughtful motion rather than mindless repetition. One of Joseph's concepts is to execute every motion with focus and intent, something you often hear about hitting a golf ball!
Myth: Pilates is hard for men.
Anything new may be difficult for a body when we start working in a different way. Guys will say, "I can't do Pilates because I'm not flexible!" Beginner Pilates work allows you to become more flexible.
I get a lot of good comments about our DVD because next to the Gumby-like Pilates instructor is a real golfer. As one client put it, "Your DVD has guys that look like me!"
Truth: Pilates will help my golf game
Any Pilates will help improve your golf game. Hole in One Pilates, developed with Butch Harmon, even includes specific exercises to increase rotation and target tightness caused by the swing.
As Joseph Pilates used to say, "In ten sessions you will feel the difference, in twenty sessions you will see the difference, and in thirty sessions you will have a whole new body!"
Hole in One Pilates (http://www.HoleinOnePilates.com) founder Sarah Christensen worked for three years with golf conditioning specialists, Pilates master teachers, physical therapists, and golf teaching professionals to develop a solid program that will help both amateur and professional golfers consistently hit the ball farther and straighter with reduced risk of injury and back pain.
The truth is that Pilates allows golfers to hit the ball farther and straighter by increasing core strength, flexibility, stability, balance, posture, alignment and coordination. Unfortunately, many athletes dismiss Pilates as a recent fad, a fancy stretching routine, or "something for ballet dancers."
Myth: Pilates was developed for dancers.
Joseph Pilates was a boxer and gymnast. His theories about how the body moves were first developed in World War One at a prisoner of war camp where he served as a medic. He began putting his theories into practice by attaching springs to the hospital beds to help rehabilitate wounded soldiers.
Today, Pilates equipment still uses springs for resistance. When Joseph moved to New York City, dancers were naturally drawn to his rehabilitative and preventative techniques due to the high number of injuries they sustain.
Myth: Pilates is a recent fad
Joseph Pilates first developed his philosophy and technique for movement in the 1920's and 1930's, refining his method until his death in 1967. It was not until the 1990's that Pilates grew in popularity. Hollywood stars and celebrities discovered that the exercises resulted in the coveted long, lean shape and their enthusiasm launched Pilates into the national spotlight.
Myth: Pilates is a fancy word for stretching
Pilates is so much more than just stretching. The exercises develop overall body strength and flexibility simultaneously, which results in the long lean muscles of a Tiger Woods.
Flexibility was a pretty radical idea in the early 20th century! But Pilates saw that long, lean muscles were less prone to injury and tears. Tight muscles also pull on the spinal structure causing neck and back pain.
Joseph Pilates believed in efficiency. Pilates techniques build strength and flexibility simultaneously. For each strengthening movement, there is a corresponding stretch. These aren't your typical stretches either. The movements that Pilates developed incorporate flowing, dynamic stretches. Most people new to Pilates don't even realize how much they are stretching until they start to see (and feel) the results of increased mobility.
Myth: Pilates is just like every other ab workout.
The Pilates techniques build a strong core, especially the deepest abdominal muscles under the "6-pack abs that are used for stabilization." Joseph Pilates believed that every movement we do is generated first from the core or abdominal muscles. So when new students ask, "How many core exercises are there?" the answer is, "All of them".
Crunches and sit ups develop the large outer muscles such as the Rectus abdominis that gives you the "six pack abs" look. Pilates goes deeper to work not only the surface muscles, but the deeper abdominal muscles as well.
These deep muscles, such as the Transverse Abdominus, allow us to stand upright. They give stability to the spine and pelvic girdle - an essential element in hitting a golf ball straighter.
Many exercises do not isolate the abdominals effectively. Athletes using their quads to get through their crunch sets will be in for a surprise with Pilates. When the Pilates equipment isolates the abs from the quads, many people are shocked to find they cannot get up!
Myth: Pilates is a group of special exercises.
Pilates is not a hodge-podge of exercises. Even specific exercises that Joseph invented, such as The Hundreds, are not Pilates if his techniques are not used.
Pilates is a technique for efficient, natural and pain-free movement.
Golf-specific Pilates exercises are possible because they utilize the Pilates method. It is even possible to train hard-core gym rats to lift weights (if they must!) utilizing the Pilates technique to achieve better, safer results.
Pilates affects the way you move in life and on the golf course. It affects the way you walk the course, the way you swing, and the way you putt. It even applies when you sit to watch the Golf Channel or surf the web for the latest golf gadget.
With practice, the body will eventually naturally move in the Pilates technique without the practitioner even thinking about it. My husband and I often hike in the Rockies and he will ask how I can keep my abs engaged for miles with elevation gain. The answer is that I don't even think about it. It is how I always walk!
Myth: Pilates needs special equipment.
The Pilates equipment is great since it offers built-in resistance. However, you can achieve the same benefits using a ball, foam roller, Theraband and Magic Circle. There is even a new Hole in One Pilates exercise chair that fits in the same space as an easy chair.
Myth: Pilates is not really "working out".
USA Today August 18, 2003
Schilling, the Arizona Diamondbacks star pitcher, agrees. "The first three weeks, I was really disappointed," says Schilling, who incorporated Pilates into his off-season training program last winter. "I wasn't sweating. I wasn't winded, which is what I associate with true exercise.
"Then in the fourth week I started to understand the Pilates terminology, the idea of working from your center. By the third month I was more powerful and flexible than ever before. And I'd lost 15 pounds."
Curt's experience illustrates several facts. First, in Pilates we must re-learn how to move. The beginner exercises are easy because you are laying the foundation for more difficult work.
Second, Pilates does not work the muscles to exhaustion. This means you can practice Pilates every day. Pilates focuses on precise, controlled, perfect movements rather than endless, exhausting mind-numbing exercises.
Third, in Pilates we work the very deep muscles and work to the surface groups. So you may not feel something. At first. But as Curt explained, the results over time are significant.
Myth: Pilates is "something like yoga".
Joseph Pilates was influenced by yoga, as well as other movement styles such as martial arts, Tai Chi, boxing, and calisthenics. Like yoga, Pilates develops strength and flexibility.
Pilates differs from yoga in many ways. In many types of yoga one "holds a pose". In Pilates you do not usually hold a position, but rather move through it.
Traditionally, Yoga does not emphasize core strengthening to the degree Pilates either. Some contemporary Yoga classes do place more emphasis on the core, possibly as a result of Pilates influence.
Pilates does not come from a spiritual tradition. Many people find it is great stress relief, because Pilates requires thoughtful motion rather than mindless repetition. One of Joseph's concepts is to execute every motion with focus and intent, something you often hear about hitting a golf ball!
Myth: Pilates is hard for men.
Anything new may be difficult for a body when we start working in a different way. Guys will say, "I can't do Pilates because I'm not flexible!" Beginner Pilates work allows you to become more flexible.
I get a lot of good comments about our DVD because next to the Gumby-like Pilates instructor is a real golfer. As one client put it, "Your DVD has guys that look like me!"
Truth: Pilates will help my golf game
Any Pilates will help improve your golf game. Hole in One Pilates, developed with Butch Harmon, even includes specific exercises to increase rotation and target tightness caused by the swing.
As Joseph Pilates used to say, "In ten sessions you will feel the difference, in twenty sessions you will see the difference, and in thirty sessions you will have a whole new body!"
Hole in One Pilates (http://www.HoleinOnePilates.com) founder Sarah Christensen worked for three years with golf conditioning specialists, Pilates master teachers, physical therapists, and golf teaching professionals to develop a solid program that will help both amateur and professional golfers consistently hit the ball farther and straighter with reduced risk of injury and back pain.
Wednesday, 12 May 2010
Life Fitness Treadmill a Great Piece of Exercise Equipment for Users
Life Fitness treadmills have been designed in such a way that they fit well in almost any home. Not only that, but Life Fitness treadmills are also priced to be affordable for most of the people looking for a treadmill and they have all the features that they need in order to get a good workout without having to travel anywhere.
Life Fitness treadmills are being used by numerous world champion athletes, top athletes, military personnel and health club members.
Life Fitness offers two Life Fitness treadmill lines: Life Fitness Cardio and Life Fitness Sport Cardio. There are seven different Life Fitness treadmill options in the first line (T3, T3i, T5, T5i, T7, and T9i/e) and two in the second line.
Life Fitness offers the T-series as a direct descendant of its commercial model series, starting with the standard quality T3, their 'benchmark' value model, and topping out with the Life Fitness T9i, recommended by Health Magazine.
Basic treadmills are included in the T3 series of Life Fitness treadmill models. There are two choices in this category viz the T3 and the T3i. Both of these Life Fitness treadmill models offer a large number of features including classic workouts (hill, random, manual), sport training workouts (sport training, 5K sport training, 10K sport training) and EZ Incline TM workouts. Display options on the T3 and T3i models of Life Fitness treadmill include display of elapsed time, distance, speed, incline, heart rate, calories per hour and calories burnt.
Both Life Fitness treadmill models can accommodate speeds up to 10 miles per hour and an incline of 15%. The T3i Life Fitness treadmill includes heart features including Polar Telemetry® and heart rate zone training workouts (cardio, fat burn, heart rate hill, heart rate interval and extreme heart rate). Life Fitness treadmills in the T3 series consist of a 2.5HP motor and supports inclination up to 15%.
Life Fitness treadmills in the T5 series are meant for competitive running. The main difference between a Life Fitness treadmill in the T3 series and the T5 series is that those in the T5 series are capable of speeds up to 12 miles per hour.
The Life Fitness T5 treadmill provides a wide & long walking area and a powerful drive motor. It has a few less programs and a simpler display than the T5i but features the same durable construction throughout.
A Life Fitness treadmill from the T7 line, adds daily training workouts to the package (30-minute walk, 3-mile jog, 45-minute cross-train) and customizable workouts.
Finally, the T9 series of Life Fitness treadmill models additional customizable workouts, speed interval training, pace mode, calories goal, distance goal, and time in zone goal, as well as Life Pulse TM digital heart rate monitoring. The Life Fitness T9i treadmill bears up to 400 pounds weight and features a 5/8 inch 60 x 20 inch belt with cushioned deck, 3.5 inch roller and 4.0HP motor. This treadmill series offers a top speed of 12 MPH, inclines up to 15% and provides readouts/feedbacks. It also provides 16 preset programs as well as six custom memory slots for personal workouts and it monitors heart rate through Ergo hand sensors and a wireless chest strap.
The warranty period on Life Fitness treadmill models is impressive. Life Fitness treadmill provides lifetime warranty on frame and shock absorbers, fifteen years warranty on the motor, three years warranty on electrical and mechanical parts and one year warranty on labor. The Life Fitness T9 treadmill series provides a lifetime warranty on the motor and ten years warranty on electrical and mechanical parts.
A Life Fitness treadmill can get users well on their way to fitness. With the wide variety of workout options available, even on their basic models, users will never be bored. If users are keeping a close eye on their cardiovascular fitness, the heart monitoring available on a Life Fitness treadmill can't be bet.
A Life Fitness treadmill might be the best treadmill choice for users. If users are going to use a Life Fitness treadmill, they should make sure that they know what they are doing before using it. Users should always make sure that they are very comfortable walking on their Life Fitness treadmill device before they decide to start running. This is always the case no matter what model or style of Life Fitness treadmill they own.
Before buying a Life Fitness treadmill model users should take a look at the different features that are offered with the treadmill model. Users should make sure that the treadmill motor has a high continuous duty rating and has a long warranty.
Life Fitness treadmills have an excellent life span. Some of the popular discount Life Fitness treadmills are model numbers 5500, 8500 and T3i. No matter how strenuous workouts users desire (use of hand weights to tone arms and body while walking/running on the treadmill), Life Fitness treadmills are a great piece of exercise equipment.
Saurya Ghosal for http://www.treadmill-walking.com Read more about Treadmills http://www.treadmill-walking.com/treadmill-stress-test.html Copyright 2005 http://www.treadmill-walking.com
Life Fitness treadmills are being used by numerous world champion athletes, top athletes, military personnel and health club members.
Life Fitness offers two Life Fitness treadmill lines: Life Fitness Cardio and Life Fitness Sport Cardio. There are seven different Life Fitness treadmill options in the first line (T3, T3i, T5, T5i, T7, and T9i/e) and two in the second line.
Life Fitness offers the T-series as a direct descendant of its commercial model series, starting with the standard quality T3, their 'benchmark' value model, and topping out with the Life Fitness T9i, recommended by Health Magazine.
Basic treadmills are included in the T3 series of Life Fitness treadmill models. There are two choices in this category viz the T3 and the T3i. Both of these Life Fitness treadmill models offer a large number of features including classic workouts (hill, random, manual), sport training workouts (sport training, 5K sport training, 10K sport training) and EZ Incline TM workouts. Display options on the T3 and T3i models of Life Fitness treadmill include display of elapsed time, distance, speed, incline, heart rate, calories per hour and calories burnt.
Both Life Fitness treadmill models can accommodate speeds up to 10 miles per hour and an incline of 15%. The T3i Life Fitness treadmill includes heart features including Polar Telemetry® and heart rate zone training workouts (cardio, fat burn, heart rate hill, heart rate interval and extreme heart rate). Life Fitness treadmills in the T3 series consist of a 2.5HP motor and supports inclination up to 15%.
Life Fitness treadmills in the T5 series are meant for competitive running. The main difference between a Life Fitness treadmill in the T3 series and the T5 series is that those in the T5 series are capable of speeds up to 12 miles per hour.
The Life Fitness T5 treadmill provides a wide & long walking area and a powerful drive motor. It has a few less programs and a simpler display than the T5i but features the same durable construction throughout.
A Life Fitness treadmill from the T7 line, adds daily training workouts to the package (30-minute walk, 3-mile jog, 45-minute cross-train) and customizable workouts.
Finally, the T9 series of Life Fitness treadmill models additional customizable workouts, speed interval training, pace mode, calories goal, distance goal, and time in zone goal, as well as Life Pulse TM digital heart rate monitoring. The Life Fitness T9i treadmill bears up to 400 pounds weight and features a 5/8 inch 60 x 20 inch belt with cushioned deck, 3.5 inch roller and 4.0HP motor. This treadmill series offers a top speed of 12 MPH, inclines up to 15% and provides readouts/feedbacks. It also provides 16 preset programs as well as six custom memory slots for personal workouts and it monitors heart rate through Ergo hand sensors and a wireless chest strap.
The warranty period on Life Fitness treadmill models is impressive. Life Fitness treadmill provides lifetime warranty on frame and shock absorbers, fifteen years warranty on the motor, three years warranty on electrical and mechanical parts and one year warranty on labor. The Life Fitness T9 treadmill series provides a lifetime warranty on the motor and ten years warranty on electrical and mechanical parts.
A Life Fitness treadmill can get users well on their way to fitness. With the wide variety of workout options available, even on their basic models, users will never be bored. If users are keeping a close eye on their cardiovascular fitness, the heart monitoring available on a Life Fitness treadmill can't be bet.
A Life Fitness treadmill might be the best treadmill choice for users. If users are going to use a Life Fitness treadmill, they should make sure that they know what they are doing before using it. Users should always make sure that they are very comfortable walking on their Life Fitness treadmill device before they decide to start running. This is always the case no matter what model or style of Life Fitness treadmill they own.
Before buying a Life Fitness treadmill model users should take a look at the different features that are offered with the treadmill model. Users should make sure that the treadmill motor has a high continuous duty rating and has a long warranty.
Life Fitness treadmills have an excellent life span. Some of the popular discount Life Fitness treadmills are model numbers 5500, 8500 and T3i. No matter how strenuous workouts users desire (use of hand weights to tone arms and body while walking/running on the treadmill), Life Fitness treadmills are a great piece of exercise equipment.
Saurya Ghosal for http://www.treadmill-walking.com Read more about Treadmills http://www.treadmill-walking.com/treadmill-stress-test.html Copyright 2005 http://www.treadmill-walking.com
Tuesday, 11 May 2010
Five Steps to Fitness Success
Despite what you might see on TV infomercials or in newspaper ads, there is no magic bullet or miracle pill that will get you fit overnight. No matter what any glamorous hard-body spokesperson says about the newest "revolutionary" exercise machine, diet, or supplementation program- the fact is that achieving fitness success takes time and energy. You can bet that the spokesperson did not get his or her physique by using the "new, amazing de-fat-alizer" machine for 30 seconds a day! He or she is undoubtedly engaged in a fitness program that includes sensible diet and lots of exercise.
On the other hand, we believe that achieving fitness success is well within everyone's reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.
THE FIVE STEPS TO FITNESS SUCCESS
1. Make Changes TODAY!
2. Decide & Commit
3. Define Goals
4. Design Your Road Map
5. Feel Good!
Step 1: Make Changes TODAY!
Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!
There are specific, immediate changes you can make that will deliver meaningful results:
MOVE!
It sounds obvious, but it's truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!
DRINK WATER
You'll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. It's a good practice to drink a glass ½ hour before and after meals. Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.
EAT LESS, MORE OFTEN
Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which we've become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. It's surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.
KEEP TRACK OF WHAT YOU EAT
Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what you've eaten so far that day will help you make intelligent menu choices.
STRETCH
Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.
Once you've made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!
Remember:
It's not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.
Step 2: Decide to Take Better Care of Yourself
You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?
But what does that mean?
Ask virtually anyone what it means to "take better care of yourself", and undoubtedly you'll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. We've all seen the reports on TV, in magazines, on the internet: it's an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.
So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?
The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.
You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:
"I don't have enough time". (probably the number 1 excuse)
"I won't feel comfortable working out with a bunch of "hard-bodies".
"It's too expensive".
Let's BUST these mythical excuses right now!
"I don't have enough time".
There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. It's hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.
"I won't feel comfortable working out with a bunch of "hard-bodies".
This is an easy one. If you're not comfortable working out in any particular health club, THEN DON'T! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".
"It's too expensive".
The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!
Consider the following:
a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?
b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. That's something like $3 per workout, or what most people spend on coffee every day.
c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!
Now it's just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.
Remember:
We're using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. We're talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!
Step 3: Define Your Fitness Goals
Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, it's bench-pressing 400 lbs. or running a marathon. It doesn't matter.
Define what you want out of a fitness program.
It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.
Make sure your goals are realistic, but don't be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!
So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.
Hard vs. Soft goals:
It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible.
"Soft" goals on the other hand are more vague and general.
For example...
Soft Goal:
I want to get in shape. (how will you measure your success? What does "in shape" mean?)
Measurable, Specific Goal:
By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.
Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.
Step 4: Lay Out Your Road Map
You've decided to make a real commitment to take action, and to start taking better care of yourself. AND you've taken the next important step by defining your fitness goals.
For many people, those first steps are the most difficult. It's important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!
But once you've completed these crucial steps, you are ready to develop your road map.
Your fitness road map must answer the BIG THREE questions:
What is my goal (where am I going?)
What is my plan (how do I get there?)
How to I track progress (how do I tell where am I now?)
It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals.
The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:
workout frequency (e.g. 4 times per week)
approximate mix of flexibility, strength and cardio training (based on goals)
actual exercise programs (*)
check points (e.g. weigh-ins every 3 weeks)
The more specific you are in this planning phase, the BETTER your chances for success!
(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether it's from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.
Also consider whether you'd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!
Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.
Remember: You should consult your physician before beginning an exercise regimen.
Step 5: Feel Good!
Fitness is, above all, about FEELING GOOD!
Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.
Nothing is more motivating than knowing that you've defined a goal, have an action plan, and are WORKING YOUR PLAN. While you're working your plan, always remember to:
Enjoy the ride
Track progress
Set challenging new goals for yourself.
That last point is important: you're not "done" when your reach your goals. Fitness is not a destination, it's a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!
You'll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, you'll be glad you did. Enjoying the ride is the biggest key to success in fitness.
Remember:
It's also important to mix in some patience with your enthusiasm. You might miss a workout or two, or get side-tracked for a week. This happens to even the most dedicated fitness devotees. If and when you slip, or your progress slows, it's important to remember how much long-term benefit you will get from your fitness program. And even after a "slip up", nothing feels better than getting right back on track.
Recap
By following the FIVE STEPS TO FITNESS SUCCESS, you can realize IMMEDIATE improvements in your overall fitness jump-start your journey toward your fitness goals ENJOY getting the most out of your fitness program
Remember:
The FIVE STEPS TO FITNESS SUCCESS
1) Make Changes TODAY!
2) Decide & Commit
3) Define Goals
4) Design Your Road Map
5) Feel Good!
Pete Bellisano is a certified personal trainer and owner of Peak Performance Fitness in Berkeley Heights NJ. Peak clients are achieving outstanding results losing weight and improving overall fitness, through our unique approach to Fitness For Real People. Visit our site to see what our clients have to say about their success, and to pick up your free fitness info. http://www.peakperformancenj.com
On the other hand, we believe that achieving fitness success is well within everyone's reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.
THE FIVE STEPS TO FITNESS SUCCESS
1. Make Changes TODAY!
2. Decide & Commit
3. Define Goals
4. Design Your Road Map
5. Feel Good!
Step 1: Make Changes TODAY!
Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!
There are specific, immediate changes you can make that will deliver meaningful results:
MOVE!
It sounds obvious, but it's truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!
DRINK WATER
You'll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. It's a good practice to drink a glass ½ hour before and after meals. Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.
EAT LESS, MORE OFTEN
Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which we've become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. It's surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.
KEEP TRACK OF WHAT YOU EAT
Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what you've eaten so far that day will help you make intelligent menu choices.
STRETCH
Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.
Once you've made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!
Remember:
It's not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.
Step 2: Decide to Take Better Care of Yourself
You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?
But what does that mean?
Ask virtually anyone what it means to "take better care of yourself", and undoubtedly you'll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. We've all seen the reports on TV, in magazines, on the internet: it's an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.
So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?
The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.
You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:
"I don't have enough time". (probably the number 1 excuse)
"I won't feel comfortable working out with a bunch of "hard-bodies".
"It's too expensive".
Let's BUST these mythical excuses right now!
"I don't have enough time".
There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. It's hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.
"I won't feel comfortable working out with a bunch of "hard-bodies".
This is an easy one. If you're not comfortable working out in any particular health club, THEN DON'T! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".
"It's too expensive".
The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!
Consider the following:
a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?
b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. That's something like $3 per workout, or what most people spend on coffee every day.
c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!
Now it's just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.
Remember:
We're using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. We're talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!
Step 3: Define Your Fitness Goals
Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, it's bench-pressing 400 lbs. or running a marathon. It doesn't matter.
Define what you want out of a fitness program.
It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.
Make sure your goals are realistic, but don't be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!
So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.
Hard vs. Soft goals:
It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible.
"Soft" goals on the other hand are more vague and general.
For example...
Soft Goal:
I want to get in shape. (how will you measure your success? What does "in shape" mean?)
Measurable, Specific Goal:
By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.
Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.
Step 4: Lay Out Your Road Map
You've decided to make a real commitment to take action, and to start taking better care of yourself. AND you've taken the next important step by defining your fitness goals.
For many people, those first steps are the most difficult. It's important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!
But once you've completed these crucial steps, you are ready to develop your road map.
Your fitness road map must answer the BIG THREE questions:
What is my goal (where am I going?)
What is my plan (how do I get there?)
How to I track progress (how do I tell where am I now?)
It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals.
The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:
workout frequency (e.g. 4 times per week)
approximate mix of flexibility, strength and cardio training (based on goals)
actual exercise programs (*)
check points (e.g. weigh-ins every 3 weeks)
The more specific you are in this planning phase, the BETTER your chances for success!
(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether it's from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.
Also consider whether you'd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!
Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.
Remember: You should consult your physician before beginning an exercise regimen.
Step 5: Feel Good!
Fitness is, above all, about FEELING GOOD!
Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.
Nothing is more motivating than knowing that you've defined a goal, have an action plan, and are WORKING YOUR PLAN. While you're working your plan, always remember to:
Enjoy the ride
Track progress
Set challenging new goals for yourself.
That last point is important: you're not "done" when your reach your goals. Fitness is not a destination, it's a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!
You'll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, you'll be glad you did. Enjoying the ride is the biggest key to success in fitness.
Remember:
It's also important to mix in some patience with your enthusiasm. You might miss a workout or two, or get side-tracked for a week. This happens to even the most dedicated fitness devotees. If and when you slip, or your progress slows, it's important to remember how much long-term benefit you will get from your fitness program. And even after a "slip up", nothing feels better than getting right back on track.
Recap
By following the FIVE STEPS TO FITNESS SUCCESS, you can realize IMMEDIATE improvements in your overall fitness jump-start your journey toward your fitness goals ENJOY getting the most out of your fitness program
Remember:
The FIVE STEPS TO FITNESS SUCCESS
1) Make Changes TODAY!
2) Decide & Commit
3) Define Goals
4) Design Your Road Map
5) Feel Good!
Pete Bellisano is a certified personal trainer and owner of Peak Performance Fitness in Berkeley Heights NJ. Peak clients are achieving outstanding results losing weight and improving overall fitness, through our unique approach to Fitness For Real People. Visit our site to see what our clients have to say about their success, and to pick up your free fitness info. http://www.peakperformancenj.com
A Fitness Partner Is A Great Motivation For Exercise And Fitness
In a quest for a healthier lifestyle, women know that fitness and exercise are important. Exercise can improve your health, increase your energy level, relieve stress, and help you to sleep better. A fit woman will remain stronger and more independent as she ages.
Sometimes the road to fitness is a difficult path when you are attempting to initiate and exercise program and eat healthier alone. Attempting to exercise daily, watching your nutrition, and making healthy lifestyle changes are often overshadowed by boredom or a too busy lifestyle. At one time or another, most women have had trouble starting or sticking with a fitness or exercise program.
Being a fit woman does not have to mean a solo journey. If you have ever had trouble initiating a fitness program or sticking with the exercise program you have started, a fitness partner may be the solution. A fitness partner is a powerful motivator. Being accountable to a fitness partner can help you start a new exercise program or stick with the exercise program over time as you continue on your road to fitness.
The right fitness partner can motivate you to achieve your fitness goals. Your fitness partner should be positive and supportive as she encourages and supports you. In choosing a fitness partner, look for someone whose fitness level is close to yours. As you become fit together, you can progress at a similar pace, and encourage each other to climb to new levels of fitness. Having similar fitness goals will allow you and your fitness partner to share triumphs and encourage you to accomplish individual fitness goals.
Keep lines of communication open with your fitness partner. A good fitness partner is honest and sensitive. Cheer each other on in your fitness successes and avoid being critical.
In addition to a fitness partner, the right fitness program is also important to achieve health. Sisters in Sneakers provides a complete home fitness program and exercise program designed especially for the fitness needs of women. Sisters in Sneakers includes color coded exercise cards for flexibility, strengthening, and cardiovascular exercises so you can vary your exercise routine day to day. Since exercise alone is not enough for a healthy lifestyle, Sisters in Sneakers includes nutritional information including fat and calorie awareness to get your eating on the right track. Motivation is important for fitness, and Sisters in Sneakers includes inspirations and nutrition tips as well. An exercise band is a great tool for resistance exercise and is also a part of the Sisters in Sneakers complete fitness program.
Look no further for your new fitness partner. Sisters in Sneakers will connect you with a fitness partner just for asking. You and your new Sisters in Sneakers fitness partner can motivate each other on the way to fitness and health, as you work out in the privacy of your own home.
It is time to get serious about starting to exercise and becoming involved in a fitness program. Your health is important. You do not need to be an athlete to be fit. The first step is the hardest.
For information on the new Sisters in Sneakers home fitness program for women and the connection to your fitness partner, visit:
http://www.sistersinsneakers.com
Sometimes the road to fitness is a difficult path when you are attempting to initiate and exercise program and eat healthier alone. Attempting to exercise daily, watching your nutrition, and making healthy lifestyle changes are often overshadowed by boredom or a too busy lifestyle. At one time or another, most women have had trouble starting or sticking with a fitness or exercise program.
Being a fit woman does not have to mean a solo journey. If you have ever had trouble initiating a fitness program or sticking with the exercise program you have started, a fitness partner may be the solution. A fitness partner is a powerful motivator. Being accountable to a fitness partner can help you start a new exercise program or stick with the exercise program over time as you continue on your road to fitness.
The right fitness partner can motivate you to achieve your fitness goals. Your fitness partner should be positive and supportive as she encourages and supports you. In choosing a fitness partner, look for someone whose fitness level is close to yours. As you become fit together, you can progress at a similar pace, and encourage each other to climb to new levels of fitness. Having similar fitness goals will allow you and your fitness partner to share triumphs and encourage you to accomplish individual fitness goals.
Keep lines of communication open with your fitness partner. A good fitness partner is honest and sensitive. Cheer each other on in your fitness successes and avoid being critical.
In addition to a fitness partner, the right fitness program is also important to achieve health. Sisters in Sneakers provides a complete home fitness program and exercise program designed especially for the fitness needs of women. Sisters in Sneakers includes color coded exercise cards for flexibility, strengthening, and cardiovascular exercises so you can vary your exercise routine day to day. Since exercise alone is not enough for a healthy lifestyle, Sisters in Sneakers includes nutritional information including fat and calorie awareness to get your eating on the right track. Motivation is important for fitness, and Sisters in Sneakers includes inspirations and nutrition tips as well. An exercise band is a great tool for resistance exercise and is also a part of the Sisters in Sneakers complete fitness program.
Look no further for your new fitness partner. Sisters in Sneakers will connect you with a fitness partner just for asking. You and your new Sisters in Sneakers fitness partner can motivate each other on the way to fitness and health, as you work out in the privacy of your own home.
It is time to get serious about starting to exercise and becoming involved in a fitness program. Your health is important. You do not need to be an athlete to be fit. The first step is the hardest.
For information on the new Sisters in Sneakers home fitness program for women and the connection to your fitness partner, visit:
http://www.sistersinsneakers.com
Friday, 7 May 2010
6 Pack Abs in Just 6 Weeks
What guy doesn't want a toned, healthy body with chiseled features that make others jealous?
I certainly did, but hour after hour in the gym seemed to be fruitless, my 6 pack was not appearing as It should have.
Years later, I discovered that everyone has 6 pack abs already. We need a solid 6 pack core, just to be able to perform simple tasks such as standing up and laying down.
My problem was that my 6 pack was hidden behind a layer of fat.
Have you ever noticed that lean people and most teenagers tend to have a natural and visible 6 pack?
I noticed, and at at the moment, the penny dropped.
Getting washboard abs is more about diet and eating healthily, than doing thousands of crunches. You'll probably find yourself having the same predicament, crunch after crunch, burn after burn, NO RESULTS.
Frustrating Isn't It?
Well, for starters, my advice is to eat less. Try drinking a glass of water just before meals. This gives your stomach the Impression of being full sooner, meaning that you actually eat less. Yes It's simple, but is also very, very effective.
The next item on the agenda is to Increase your Cardio excercise. Take up steady jogging, walking, cycling etc. Anything that Increases your heartbeat and makes you sweat really.
In virtually no time you'll see the fat melting away, revealing all of your hard work.
Yes It's simple, I also recommend keeping an activity and diet diary. Note everything you eat each day, and exactly what exercise you do. Then after a few weeks, you'll be able to see how your body is reacting.
As with any excercise programme, please consult a doctor beforehand.
Keep updated with more sneaky tips here: http://sculptedabs.blogspot.com/
For more Sculpted Abs tips click here: http://sculptedabs.blogspot.com/
I certainly did, but hour after hour in the gym seemed to be fruitless, my 6 pack was not appearing as It should have.
Years later, I discovered that everyone has 6 pack abs already. We need a solid 6 pack core, just to be able to perform simple tasks such as standing up and laying down.
My problem was that my 6 pack was hidden behind a layer of fat.
Have you ever noticed that lean people and most teenagers tend to have a natural and visible 6 pack?
I noticed, and at at the moment, the penny dropped.
Getting washboard abs is more about diet and eating healthily, than doing thousands of crunches. You'll probably find yourself having the same predicament, crunch after crunch, burn after burn, NO RESULTS.
Frustrating Isn't It?
Well, for starters, my advice is to eat less. Try drinking a glass of water just before meals. This gives your stomach the Impression of being full sooner, meaning that you actually eat less. Yes It's simple, but is also very, very effective.
The next item on the agenda is to Increase your Cardio excercise. Take up steady jogging, walking, cycling etc. Anything that Increases your heartbeat and makes you sweat really.
In virtually no time you'll see the fat melting away, revealing all of your hard work.
Yes It's simple, I also recommend keeping an activity and diet diary. Note everything you eat each day, and exactly what exercise you do. Then after a few weeks, you'll be able to see how your body is reacting.
As with any excercise programme, please consult a doctor beforehand.
Keep updated with more sneaky tips here: http://sculptedabs.blogspot.com/
For more Sculpted Abs tips click here: http://sculptedabs.blogspot.com/
Time-Saving Excercise Tips for the Busy Professional
You may be a very busy professional. But that is no excuse for avoiding exercise. Even if you do not have the time or convenience to work out at the gym, you can keep yourself fit through a simple exercise program that you can do even while you are stuck at the office. The key to this fitness program is that the exercise sessions are all very short and last only from five to 10 minutes at a time.
The best way to go about this type of program is to have a checklist of all the exercises you will be doing. You can vary the sequence of exercises and you can be flexible about when you do them, it is only important that you are able to check off the exercises on your list by the end of the day.
So what type of exercises will you be doing? You will need to do aerobic exercise and stretching. You can also do strength training if you want to make your body more fit and shapely. The amount of aerobic exercise should add up to at least 30 minutes per day, although 60 minutes would be ideal. You need not do 30 minutes of exercise all in one go, but can accumulate it throughout the day. One of the best ways you can do this is through brisk walking whenever possible. Brisk walking can burn up five to 6 calories per minute, compared to the 3.5 calories per minute that are used up in regular walking.
Also, when you are not in a hurry, you should take the stairs instead of the elevator. Climbing stairs can burn up 8 calories per minute. You can check your progress with the use of a pedometer. This is a device that can count the number of steps that you take. For full exercise, work for achieving 10,000 to 15,000 steps every day.
Stretching can be done in your office or cubicle between long work sessions. You should do stretches for your arms, legs and neck. If you also do strength training for your chest, then do chest stretching exercises as well. Stretching is perfectly natural and should not bother anyone at the office. Besides, stretching promotes alertness and concentration.
For strength training, you can keep light and portable equipment under your desk at work. Small dumbbells, ankle weights, and exercise rubber bands are some things that you might use. You can do one or two training sessions every hour, for at least five minutes per session, and not worry about sweating in your office clothes.
Read about how you can Get In Shape [http://www.gettingfit.info/getting_in_shape.php] with articles and information available at http://www.gettingfit.info
The best way to go about this type of program is to have a checklist of all the exercises you will be doing. You can vary the sequence of exercises and you can be flexible about when you do them, it is only important that you are able to check off the exercises on your list by the end of the day.
So what type of exercises will you be doing? You will need to do aerobic exercise and stretching. You can also do strength training if you want to make your body more fit and shapely. The amount of aerobic exercise should add up to at least 30 minutes per day, although 60 minutes would be ideal. You need not do 30 minutes of exercise all in one go, but can accumulate it throughout the day. One of the best ways you can do this is through brisk walking whenever possible. Brisk walking can burn up five to 6 calories per minute, compared to the 3.5 calories per minute that are used up in regular walking.
Also, when you are not in a hurry, you should take the stairs instead of the elevator. Climbing stairs can burn up 8 calories per minute. You can check your progress with the use of a pedometer. This is a device that can count the number of steps that you take. For full exercise, work for achieving 10,000 to 15,000 steps every day.
Stretching can be done in your office or cubicle between long work sessions. You should do stretches for your arms, legs and neck. If you also do strength training for your chest, then do chest stretching exercises as well. Stretching is perfectly natural and should not bother anyone at the office. Besides, stretching promotes alertness and concentration.
For strength training, you can keep light and portable equipment under your desk at work. Small dumbbells, ankle weights, and exercise rubber bands are some things that you might use. You can do one or two training sessions every hour, for at least five minutes per session, and not worry about sweating in your office clothes.
Read about how you can Get In Shape [http://www.gettingfit.info/getting_in_shape.php] with articles and information available at http://www.gettingfit.info
Excercise Health and Fitness - Some Tips
How about this scenario: You come home from work and your children come and ask for a game of touch football, you aswered them saying that you would play with them after you get some rest from the stressful day at work. Will you go outside and play with them after you rest? Read on for some exercise health and fitness exercises so that you will have the energy to say yes to your children to play touch football or any other activity that you enjoy.
A moderate amount of exercise, about thirty minutes everyday, will give you a lot more energy and make you feel better both physically and mentally. It will also improve your appetite and help you to sleep better and get more rest. The benefits of just a small amount of exercise is amazing. It's really hard to believe that just thirty minutes a day can effect such a change in the way you feel.
If you don't do any exercises at all then start your exercising by only doing about fifteen to twenty minutes of exercises two or three days a week; building up to thirty minutes everyday. Don't push yourself too hard at first, don't force your body, if you get hurt then stop and take a break for a day or two.
Some of the exercises that you can try are:
-Walk around the playground, neighborhood park or just up and down your street. Start off slow at first and work yourself up to a fairly brisk pace.
-Play some sport that you enjoy such as basketball, soccer, football, handball, tennis, something that will give you a workout.
-You can also get a good workout just by doing yardwork like mowing the grass or raking leaves.
-If there is an exercise program where you work, look into doing that before or after work.
-Sometimes local hospitals have a gym that you can use and will suggest a workout for your physical condition.
-Doing chores around the house can also burn off some calories such as vacuuming or washing the car.
-At work, park your car as far as you can from the entrance and take the stairs instead of the elevator.
-Join a gym, one of those that's open 24/7 so you can go anytime.
-If you think about it, you can find many ways to exercise.
After exercising for a few weeks, you will be amazed at how easy it was to do it. You will find it hard not to exercise, it will get to be addicting, a good addiction for sure. So get up off of the couch and get started with some exercise health and fitness, you can do it and you will be glad that you did.
How about some more health and fitness tips and secrets of feeling better and losing weight go here: http://www.healthfitnesstips.net
A moderate amount of exercise, about thirty minutes everyday, will give you a lot more energy and make you feel better both physically and mentally. It will also improve your appetite and help you to sleep better and get more rest. The benefits of just a small amount of exercise is amazing. It's really hard to believe that just thirty minutes a day can effect such a change in the way you feel.
If you don't do any exercises at all then start your exercising by only doing about fifteen to twenty minutes of exercises two or three days a week; building up to thirty minutes everyday. Don't push yourself too hard at first, don't force your body, if you get hurt then stop and take a break for a day or two.
Some of the exercises that you can try are:
-Walk around the playground, neighborhood park or just up and down your street. Start off slow at first and work yourself up to a fairly brisk pace.
-Play some sport that you enjoy such as basketball, soccer, football, handball, tennis, something that will give you a workout.
-You can also get a good workout just by doing yardwork like mowing the grass or raking leaves.
-If there is an exercise program where you work, look into doing that before or after work.
-Sometimes local hospitals have a gym that you can use and will suggest a workout for your physical condition.
-Doing chores around the house can also burn off some calories such as vacuuming or washing the car.
-At work, park your car as far as you can from the entrance and take the stairs instead of the elevator.
-Join a gym, one of those that's open 24/7 so you can go anytime.
-If you think about it, you can find many ways to exercise.
After exercising for a few weeks, you will be amazed at how easy it was to do it. You will find it hard not to exercise, it will get to be addicting, a good addiction for sure. So get up off of the couch and get started with some exercise health and fitness, you can do it and you will be glad that you did.
How about some more health and fitness tips and secrets of feeling better and losing weight go here: http://www.healthfitnesstips.net
Thursday, 6 May 2010
Pole Dancing To Keep Fit
Pole dancing is a new form of enjoyable exercise to hit the UK. Could this fun form of exercise be of interest to you. Do you not have time to go to the gym or bored with the same gym machines and the treadmill. Read more about this new approach to home fitness. This could be the new exercise workout just for you!
Pole dancing burns calories, tones body muscles, increases flexibility and improves fitness. No matter what shape, age, size or fitness level, pole dancing is for everyone. Why not work out on a dance pole in the comfort of your own home? You can tone up and feel fantastic all in one go! You can now purchase fitness dance poles to install in your home on a permanent or temporary basis.
Pole dancing can help tone your whole body, whilst also improving confidence and overall fitness. You can help to strengthen every part of your body whilst enjoying fun dance moves, without wondering what you look like! Pole Dancing can increase your fitness and confidence at your own pace as well as giving you an all over feeling of well being.
There are many instructional pole dance DVDs available which can assist you in the most basic of pole exercises to the most expert moves and dance routines. There is a full range not just the UK but Australia, Canada and US. These feature champion pole dancers in their own right and include Fawnia Mondey, Pantera and Bobbi from Bobbi's Pole Studio.
Maybe your local fitness centre now offers this new and exciting form of exercise. There are some excellent pole dance classes available with structured workouts to fit your own fitness level. These classes are now becoming more popular. Gyms and leisure centres are starting to offer the classes in addition to other keep fit classes. You can choose to enrol on a course or attend pay as you go classes. The classes are predominately female
only, but this does not stop males from attending some classes. If you are male it is best to check first before you attend a pole dance class. Some clubs and community centres may also offer classes. A search on the internet or local advertisements can bring up the names of pole dance teachers in your area.
There is evidence to suggest pole dancing and fitness can have an effect on psychological processes as well physical ones. It is known that physical exertion has a positive effect on the sensory areas of the brain, causing it to release endorphins and Serotonin. These are hormones which give you feelings of happiness and some feelings of euphoria. They are also known as the body's own natural painkillers.
Learning to pole dance at first can appear to be difficult. There are many moves that you can learn, from beginners to intermediate through to advanced. There are many exciting names for the moves that can be done on a dance pole including back hook, chair, fireman, fairy, crucifix, chair slide, and sun wheel.
There are several online communities, forums and networks that you can join for free where you can meet like minded people. You can ask members for advice on fitness, pole dancing in general or just exactly how to perfect that move you have been trying to master for ages.
You may well end up with bruises, aches and pains, as you would expect when trying out a new form of exercise. These should be able to be cured by a little arnica cream, a natural herbal remedy for bruising, time and some tender loving care. But if you persevere you will increase your strength and skills which will enable you to become competent at using a pole. Some take to the art of pole dancing which such skill they eventually enter pole dancing competitions. Maybe you could be the next 'Miss Pole Dance' champion.
Whatever your reason for choosing to learn to pole dance, many women have commented on their increased confidence since taking up this form of fitness. So go on, why not give it a try and feel like a new woman!
There are many health benefits to pole dancing. Apart from being a fun activity, research suggests that young adults who participate in a healthy fitness regime are less likely to develop diseases such as; heart attack, stroke, high blood pressure and diabetes in later life. A study conducted in North-Western University (USA) showed that out of a group of 4400 men and women (aged 18-30) studied over a 15 year period, those with moderate or low fitness levels were twice more likely to develop high blood pressure and diabetes than those with high fitness levels.
According to studies, this proves that conditions such as, heart disease and diabetes are not all necessarily the result of ageing. You can then of course partly control your own destiny by undertaking a suitable fitness regime. One of which is as much fun as the prospect of improving your long term health.
Physical activity such as; pole dancing can fit all the suitable characteristics required to give you a fun yet, healthy lifestyle. This activity can have many health benefits. Regular exercise can improve lifestyle as well as improving health, some of which include; increased levels of HDL 'good' cholesterol, lowering raised blood pressure, boosting your immune system and improving your mood by reducing anxiety which can be caused by stress and lead to depression.
It is hoped that this factual information has motivated you to make slight adjustments to your lifestyle which could improve your long term health benefits. Pole dancing and exercise offers you a fun, yet fulfilling form of exercise which can be enjoyed at any age or fitness level. So why not give it a try and see for yourself!
Find out more about the art of pole dancing. Join a pole dancing exercise class, and improve your fitness. Buy a pole dancing pole for your home and give home fitness a new meaning.
Tracey Lloyd has her own lingerie website http://www.isplingerie.com offering sexy lingerie, erotic outfits and daring clubwear. Tracey also manufactures pole delights poles, [http://www.poledelights.com] – lap dancing fitness exercise dance poles, for use at home, clubs or gyms. You can learn to pole dance in the comfort of your own home, with a dance pole and a full range instructional dance DVDs. Tracey writes under the pen name of ‘Isn’t She Pretty’. To learn more please visit http://www.isplingerie.com
Pole dancing burns calories, tones body muscles, increases flexibility and improves fitness. No matter what shape, age, size or fitness level, pole dancing is for everyone. Why not work out on a dance pole in the comfort of your own home? You can tone up and feel fantastic all in one go! You can now purchase fitness dance poles to install in your home on a permanent or temporary basis.
Pole dancing can help tone your whole body, whilst also improving confidence and overall fitness. You can help to strengthen every part of your body whilst enjoying fun dance moves, without wondering what you look like! Pole Dancing can increase your fitness and confidence at your own pace as well as giving you an all over feeling of well being.
There are many instructional pole dance DVDs available which can assist you in the most basic of pole exercises to the most expert moves and dance routines. There is a full range not just the UK but Australia, Canada and US. These feature champion pole dancers in their own right and include Fawnia Mondey, Pantera and Bobbi from Bobbi's Pole Studio.
Maybe your local fitness centre now offers this new and exciting form of exercise. There are some excellent pole dance classes available with structured workouts to fit your own fitness level. These classes are now becoming more popular. Gyms and leisure centres are starting to offer the classes in addition to other keep fit classes. You can choose to enrol on a course or attend pay as you go classes. The classes are predominately female
only, but this does not stop males from attending some classes. If you are male it is best to check first before you attend a pole dance class. Some clubs and community centres may also offer classes. A search on the internet or local advertisements can bring up the names of pole dance teachers in your area.
There is evidence to suggest pole dancing and fitness can have an effect on psychological processes as well physical ones. It is known that physical exertion has a positive effect on the sensory areas of the brain, causing it to release endorphins and Serotonin. These are hormones which give you feelings of happiness and some feelings of euphoria. They are also known as the body's own natural painkillers.
Learning to pole dance at first can appear to be difficult. There are many moves that you can learn, from beginners to intermediate through to advanced. There are many exciting names for the moves that can be done on a dance pole including back hook, chair, fireman, fairy, crucifix, chair slide, and sun wheel.
There are several online communities, forums and networks that you can join for free where you can meet like minded people. You can ask members for advice on fitness, pole dancing in general or just exactly how to perfect that move you have been trying to master for ages.
You may well end up with bruises, aches and pains, as you would expect when trying out a new form of exercise. These should be able to be cured by a little arnica cream, a natural herbal remedy for bruising, time and some tender loving care. But if you persevere you will increase your strength and skills which will enable you to become competent at using a pole. Some take to the art of pole dancing which such skill they eventually enter pole dancing competitions. Maybe you could be the next 'Miss Pole Dance' champion.
Whatever your reason for choosing to learn to pole dance, many women have commented on their increased confidence since taking up this form of fitness. So go on, why not give it a try and feel like a new woman!
There are many health benefits to pole dancing. Apart from being a fun activity, research suggests that young adults who participate in a healthy fitness regime are less likely to develop diseases such as; heart attack, stroke, high blood pressure and diabetes in later life. A study conducted in North-Western University (USA) showed that out of a group of 4400 men and women (aged 18-30) studied over a 15 year period, those with moderate or low fitness levels were twice more likely to develop high blood pressure and diabetes than those with high fitness levels.
According to studies, this proves that conditions such as, heart disease and diabetes are not all necessarily the result of ageing. You can then of course partly control your own destiny by undertaking a suitable fitness regime. One of which is as much fun as the prospect of improving your long term health.
Physical activity such as; pole dancing can fit all the suitable characteristics required to give you a fun yet, healthy lifestyle. This activity can have many health benefits. Regular exercise can improve lifestyle as well as improving health, some of which include; increased levels of HDL 'good' cholesterol, lowering raised blood pressure, boosting your immune system and improving your mood by reducing anxiety which can be caused by stress and lead to depression.
It is hoped that this factual information has motivated you to make slight adjustments to your lifestyle which could improve your long term health benefits. Pole dancing and exercise offers you a fun, yet fulfilling form of exercise which can be enjoyed at any age or fitness level. So why not give it a try and see for yourself!
Find out more about the art of pole dancing. Join a pole dancing exercise class, and improve your fitness. Buy a pole dancing pole for your home and give home fitness a new meaning.
Tracey Lloyd has her own lingerie website http://www.isplingerie.com offering sexy lingerie, erotic outfits and daring clubwear. Tracey also manufactures pole delights poles, [http://www.poledelights.com] – lap dancing fitness exercise dance poles, for use at home, clubs or gyms. You can learn to pole dance in the comfort of your own home, with a dance pole and a full range instructional dance DVDs. Tracey writes under the pen name of ‘Isn’t She Pretty’. To learn more please visit http://www.isplingerie.com
Dance Pole Fitness - The Two Biggest Mistakes Most Newbies Make
I was once new to the dance pole and after 4 years I would like to say I have some pretty good experience. I see newbies make the same two mistakes over and over. If you can bypass these two no no's your pole will take your self confidence and your fitness level to places you haven't imagined.
Pole Dancing will increase your fitness level more than you can imagine I know this through firsthand experience. Most women need to work on upper body strength and a lot don't want to use weights. With the pole you use your own body weight and tension and it creates those long, toned, lean muscles that so many women seek in their arms.
Use Your Core and watch the magic happen. There are so many people out there who forget that the abdominal muscles are the source of our core strength for just about everything. Be really aware when using the pole that you are stabilizing yourself and moving from your core muscles. If you really isolate them you will see results in about three weeks.
So what are the mistakes you ask?
Mistake number 1, miss this idea and you should just stop now!
At the risk of sounding trite or cliché I will lay it on the line. HAVE FUN! That is what pole dancing is all about. First and foremost you should be doing this for yourself and you should love it. Once you start having fun and letting yourself go and enjoying the endorphins will flow and time will fly. You won't desireto come off the pole. When you are having so much fun you don't want to stop that is when calories are burned and bodies are changed.
I don't say this lightly. I see the people who are just letting go and having a blast come back again and again and practice at home. The ones that get inside their heads and judge themselves or others aren't enjoying the moment and they end up stopping before any progress is made. Make this your time and have a ball, we all need more fun in our lives.
Mistake number 2, Make this mistake and you may have a broken leg...
If you are having a blast pole dancing and getting exercise, and you will then you will want to get a pole for your home. I can't recommend this enough. For a one time investment you will have an incredible piece of fitness equipment that will last you the rest of your life. What I say to you on this note is invest wisely. Most poles aren't returnable for hygiene reasons. There are all sorts of poles on the market but there are really only one or two worth investing in. Don't go cheap on the pole. Just go to YouTube and watch the bloopers video and you will know why it isn't worth being a cheapskate. I have seen it take place many times. Get the right pole the first time around.
You can check out http://www.Pole-reviews.Com dance pole to get the real skinny on the best poles around.
The author continues to have fun and get fit on the pole. See her reviews at http://www.pole-reviews.com.
Pole Dancing will increase your fitness level more than you can imagine I know this through firsthand experience. Most women need to work on upper body strength and a lot don't want to use weights. With the pole you use your own body weight and tension and it creates those long, toned, lean muscles that so many women seek in their arms.
Use Your Core and watch the magic happen. There are so many people out there who forget that the abdominal muscles are the source of our core strength for just about everything. Be really aware when using the pole that you are stabilizing yourself and moving from your core muscles. If you really isolate them you will see results in about three weeks.
So what are the mistakes you ask?
Mistake number 1, miss this idea and you should just stop now!
At the risk of sounding trite or cliché I will lay it on the line. HAVE FUN! That is what pole dancing is all about. First and foremost you should be doing this for yourself and you should love it. Once you start having fun and letting yourself go and enjoying the endorphins will flow and time will fly. You won't desireto come off the pole. When you are having so much fun you don't want to stop that is when calories are burned and bodies are changed.
I don't say this lightly. I see the people who are just letting go and having a blast come back again and again and practice at home. The ones that get inside their heads and judge themselves or others aren't enjoying the moment and they end up stopping before any progress is made. Make this your time and have a ball, we all need more fun in our lives.
Mistake number 2, Make this mistake and you may have a broken leg...
If you are having a blast pole dancing and getting exercise, and you will then you will want to get a pole for your home. I can't recommend this enough. For a one time investment you will have an incredible piece of fitness equipment that will last you the rest of your life. What I say to you on this note is invest wisely. Most poles aren't returnable for hygiene reasons. There are all sorts of poles on the market but there are really only one or two worth investing in. Don't go cheap on the pole. Just go to YouTube and watch the bloopers video and you will know why it isn't worth being a cheapskate. I have seen it take place many times. Get the right pole the first time around.
You can check out http://www.Pole-reviews.Com dance pole to get the real skinny on the best poles around.
The author continues to have fun and get fit on the pole. See her reviews at http://www.pole-reviews.com.
Tuesday, 4 May 2010
Health and Fitness: Where Do I Start? At the Beginning of Course!
Health and fitness starts with a conscious choice, and the best place to start is...well, at the beginning!
In our aging society physical fitness is playing a major role in keeping people healthy. There are numerous fitness programs that are available to people. The main thing to consider with any program is to have a balance between nutrition and exercise.
Each physical fitness program claims to be the best. Not all programs are right for everyone. You do need to check with your physician to see which fitness program is best for you and your goals. Each person should develop goals that they want to achieve and review them with their physician. Keep your goals in mind as you are joining a fitness program.
Getting involved in a fitness routine does not mean that you need to spend money by joining a gym or purchasing equipment. There are many pieces of equipment that will improve your physical well being, but you can also achieve this without making purchases. Some people do find that purchasing equipment or fitness tapes are a way to motivate them to start using muscles that may need extra conditioning or to get started exercising. A variety of activities help keep you motivated with your quest for getting into shape. A variety of different exercises also help to condition all muscle groups. It is important to start out any exercise routine by stretching. This will help to avoid muscle strain and injury. A physical activity can be as simple as walking around the neighborhood, or biking on your favorite trail. By choosing to walk to do some of your errands or by parking further away from the door you can incorporate exercise into your routine without adding extra time.
Many of us just don't have time to go to the gym, our busy lives just don't allow for the extra drive time or the time spent waiting in line to use equipment, or other facilities. It is also impossible for many of us to attend scheduled classes on a regular basis because of family and work obligations. Even if you could make the scheduled class time, the classes might be full when you get there. Pre-registration isn't always an option, so why not simplify your life by doing your own thing on your own time, not some one else's thing on their time.
There are many other alternatives for starting or maintaining a fitness program, one of them is online fitness. If you want to get in shape but aren't sure where to start, then why not check out online fitness? Many people need guidance and advice when developing a diet plan and exercise routine to lose extra pounds and incorporate a healthier diet into their lifestyle. Online fitness provides a number of options from meal planning to personal fitness training, and is very popular as people try to incorporate fitness into their busy daily schedules. Professional dieticians and personal trainers can be consulted to develop a fitness plan specifically for your individual needs, via online communication for a specified fee. Most online fitness sites offer personalized services specifically for everyone's individual fitness needs. Exercise routines can be developed to work specific parts of the body that may need extra attention that can be incorporated into a total fitness work out.
It is true that online fitness isn't going to work for everyone. You must be motivated and incorporate the new diet and fitness plan into your daily routine and make a commitment to getting the results you want. Online fitness is there to guide anyone who wants to make a change in their life for the better, to make better choices that will affect their long-term health in a positive way. Check out any number of online fitness sites to get a feel for what is available and what will or won't work for you. Registration and a membership fee may be required, in addition to other fees for continued support, personal training, and coaching.
As mentioned previously nutrition plays a key role in physical fitness. Eating healthy meals helps with fitness in a number of ways. The right foods give you energy to keep up your stamina. The healthy diet can also help with weight loss if this is part of your goals that you have established for yourself.
Physical fitness and proper diet will insure that you have more energy to do the things you enjoy doing and, reduce the chances of myriad physical afflictions caused by a sedentary lifestyle. The important step for you today is making the decision for a healthier lifestyle regardless of the vehicle you choose to implement it.
Eric Wise was not always a health and fitness minded individual. Diagnosed with adult-onset diabetes 3 years ago was the turning point in his life, deciding to stop it in its tracks through proper diet and exercise. Eric maintains a blog at http://healthandfitnessinfocenter.wordpress.com
In our aging society physical fitness is playing a major role in keeping people healthy. There are numerous fitness programs that are available to people. The main thing to consider with any program is to have a balance between nutrition and exercise.
Each physical fitness program claims to be the best. Not all programs are right for everyone. You do need to check with your physician to see which fitness program is best for you and your goals. Each person should develop goals that they want to achieve and review them with their physician. Keep your goals in mind as you are joining a fitness program.
Getting involved in a fitness routine does not mean that you need to spend money by joining a gym or purchasing equipment. There are many pieces of equipment that will improve your physical well being, but you can also achieve this without making purchases. Some people do find that purchasing equipment or fitness tapes are a way to motivate them to start using muscles that may need extra conditioning or to get started exercising. A variety of activities help keep you motivated with your quest for getting into shape. A variety of different exercises also help to condition all muscle groups. It is important to start out any exercise routine by stretching. This will help to avoid muscle strain and injury. A physical activity can be as simple as walking around the neighborhood, or biking on your favorite trail. By choosing to walk to do some of your errands or by parking further away from the door you can incorporate exercise into your routine without adding extra time.
Many of us just don't have time to go to the gym, our busy lives just don't allow for the extra drive time or the time spent waiting in line to use equipment, or other facilities. It is also impossible for many of us to attend scheduled classes on a regular basis because of family and work obligations. Even if you could make the scheduled class time, the classes might be full when you get there. Pre-registration isn't always an option, so why not simplify your life by doing your own thing on your own time, not some one else's thing on their time.
There are many other alternatives for starting or maintaining a fitness program, one of them is online fitness. If you want to get in shape but aren't sure where to start, then why not check out online fitness? Many people need guidance and advice when developing a diet plan and exercise routine to lose extra pounds and incorporate a healthier diet into their lifestyle. Online fitness provides a number of options from meal planning to personal fitness training, and is very popular as people try to incorporate fitness into their busy daily schedules. Professional dieticians and personal trainers can be consulted to develop a fitness plan specifically for your individual needs, via online communication for a specified fee. Most online fitness sites offer personalized services specifically for everyone's individual fitness needs. Exercise routines can be developed to work specific parts of the body that may need extra attention that can be incorporated into a total fitness work out.
It is true that online fitness isn't going to work for everyone. You must be motivated and incorporate the new diet and fitness plan into your daily routine and make a commitment to getting the results you want. Online fitness is there to guide anyone who wants to make a change in their life for the better, to make better choices that will affect their long-term health in a positive way. Check out any number of online fitness sites to get a feel for what is available and what will or won't work for you. Registration and a membership fee may be required, in addition to other fees for continued support, personal training, and coaching.
As mentioned previously nutrition plays a key role in physical fitness. Eating healthy meals helps with fitness in a number of ways. The right foods give you energy to keep up your stamina. The healthy diet can also help with weight loss if this is part of your goals that you have established for yourself.
Physical fitness and proper diet will insure that you have more energy to do the things you enjoy doing and, reduce the chances of myriad physical afflictions caused by a sedentary lifestyle. The important step for you today is making the decision for a healthier lifestyle regardless of the vehicle you choose to implement it.
Eric Wise was not always a health and fitness minded individual. Diagnosed with adult-onset diabetes 3 years ago was the turning point in his life, deciding to stop it in its tracks through proper diet and exercise. Eric maintains a blog at http://healthandfitnessinfocenter.wordpress.com
Five Steps to Fitness Success
Despite what you might see on TV infomercials or in newspaper ads, there is no magic bullet or miracle pill that will get you fit overnight. No matter what any glamorous hard-body spokesperson says about the newest "revolutionary" exercise machine, diet, or supplementation program- the fact is that achieving fitness success takes time and energy. You can bet that the spokesperson did not get his or her physique by using the "new, amazing de-fat-alizer" machine for 30 seconds a day! He or she is undoubtedly engaged in a fitness program that includes sensible diet and lots of exercise.
On the other hand, we believe that achieving fitness success is well within everyone's reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.
THE FIVE STEPS TO FITNESS SUCCESS
1. Make Changes TODAY!
2. Decide & Commit
3. Define Goals
4. Design Your Road Map
5. Feel Good!
Step 1: Make Changes TODAY!
Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!
There are specific, immediate changes you can make that will deliver meaningful results:
MOVE!
It sounds obvious, but it's truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!
DRINK WATER
You'll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. It's a good practice to drink a glass ½ hour before and after meals. Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.
EAT LESS, MORE OFTEN
Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which we've become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. It's surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.
KEEP TRACK OF WHAT YOU EAT
Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what you've eaten so far that day will help you make intelligent menu choices.
STRETCH
Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.
Once you've made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!
Remember:
It's not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.
Step 2: Decide to Take Better Care of Yourself
You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?
But what does that mean?
Ask virtually anyone what it means to "take better care of yourself", and undoubtedly you'll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. We've all seen the reports on TV, in magazines, on the internet: it's an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.
So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?
The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.
You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:
"I don't have enough time". (probably the number 1 excuse)
"I won't feel comfortable working out with a bunch of "hard-bodies".
"It's too expensive".
Let's BUST these mythical excuses right now!
"I don't have enough time".
There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. It's hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.
"I won't feel comfortable working out with a bunch of "hard-bodies".
This is an easy one. If you're not comfortable working out in any particular health club, THEN DON'T! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".
"It's too expensive".
The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!
Consider the following:
a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?
b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. That's something like $3 per workout, or what most people spend on coffee every day.
c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!
Now it's just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.
Remember:
We're using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. We're talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!
Step 3: Define Your Fitness Goals
Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, it's bench-pressing 400 lbs. or running a marathon. It doesn't matter.
Define what you want out of a fitness program.
It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.
Make sure your goals are realistic, but don't be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!
So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.
Hard vs. Soft goals:
It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible.
"Soft" goals on the other hand are more vague and general.
For example...
Soft Goal:
I want to get in shape. (how will you measure your success? What does "in shape" mean?)
Measurable, Specific Goal:
By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.
Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.
Step 4: Lay Out Your Road Map
You've decided to make a real commitment to take action, and to start taking better care of yourself. AND you've taken the next important step by defining your fitness goals.
For many people, those first steps are the most difficult. It's important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!
But once you've completed these crucial steps, you are ready to develop your road map.
Your fitness road map must answer the BIG THREE questions:
What is my goal (where am I going?)
What is my plan (how do I get there?)
How to I track progress (how do I tell where am I now?)
It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals.
The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:
workout frequency (e.g. 4 times per week)
approximate mix of flexibility, strength and cardio training (based on goals)
actual exercise programs (*)
check points (e.g. weigh-ins every 3 weeks)
The more specific you are in this planning phase, the BETTER your chances for success!
(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether it's from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.
Also consider whether you'd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!
Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.
Remember: You should consult your physician before beginning an exercise regimen.
Step 5: Feel Good!
Fitness is, above all, about FEELING GOOD!
Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.
Nothing is more motivating than knowing that you've defined a goal, have an action plan, and are WORKING YOUR PLAN. While you're working your plan, always remember to:
Enjoy the ride
Track progress
Set challenging new goals for yourself.
That last point is important: you're not "done" when your reach your goals. Fitness is not a destination, it's a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!
You'll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, you'll be glad you did. Enjoying the ride is the biggest key to success in fitness.
Remember:
It's also important to mix in some patience with your enthusiasm. You might miss a workout or two, or get side-tracked for a week. This happens to even the most dedicated fitness devotees. If and when you slip, or your progress slows, it's important to remember how much long-term benefit you will get from your fitness program. And even after a "slip up", nothing feels better than getting right back on track.
Recap
By following the FIVE STEPS TO FITNESS SUCCESS, you can realize IMMEDIATE improvements in your overall fitness jump-start your journey toward your fitness goals ENJOY getting the most out of your fitness program
Remember:
The FIVE STEPS TO FITNESS SUCCESS
1) Make Changes TODAY!
2) Decide & Commit
3) Define Goals
4) Design Your Road Map
5) Feel Good!
Pete Bellisano is a certified personal trainer and owner of Peak Performance Fitness in Berkeley Heights NJ. Peak clients are achieving outstanding results losing weight and improving overall fitness, through our unique approach to Fitness For Real People. Visit our site to see what our clients have to say about their success, and to pick up your free fitness info. http://www.peakperformancenj.com
On the other hand, we believe that achieving fitness success is well within everyone's reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.
THE FIVE STEPS TO FITNESS SUCCESS
1. Make Changes TODAY!
2. Decide & Commit
3. Define Goals
4. Design Your Road Map
5. Feel Good!
Step 1: Make Changes TODAY!
Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!
There are specific, immediate changes you can make that will deliver meaningful results:
MOVE!
It sounds obvious, but it's truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!
DRINK WATER
You'll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. It's a good practice to drink a glass ½ hour before and after meals. Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.
EAT LESS, MORE OFTEN
Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which we've become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. It's surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.
KEEP TRACK OF WHAT YOU EAT
Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what you've eaten so far that day will help you make intelligent menu choices.
STRETCH
Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.
Once you've made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!
Remember:
It's not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.
Step 2: Decide to Take Better Care of Yourself
You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?
But what does that mean?
Ask virtually anyone what it means to "take better care of yourself", and undoubtedly you'll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. We've all seen the reports on TV, in magazines, on the internet: it's an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.
So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?
The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.
You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:
"I don't have enough time". (probably the number 1 excuse)
"I won't feel comfortable working out with a bunch of "hard-bodies".
"It's too expensive".
Let's BUST these mythical excuses right now!
"I don't have enough time".
There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. It's hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.
"I won't feel comfortable working out with a bunch of "hard-bodies".
This is an easy one. If you're not comfortable working out in any particular health club, THEN DON'T! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".
"It's too expensive".
The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!
Consider the following:
a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?
b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. That's something like $3 per workout, or what most people spend on coffee every day.
c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!
Now it's just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.
Remember:
We're using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. We're talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!
Step 3: Define Your Fitness Goals
Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, it's bench-pressing 400 lbs. or running a marathon. It doesn't matter.
Define what you want out of a fitness program.
It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.
Make sure your goals are realistic, but don't be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!
So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.
Hard vs. Soft goals:
It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible.
"Soft" goals on the other hand are more vague and general.
For example...
Soft Goal:
I want to get in shape. (how will you measure your success? What does "in shape" mean?)
Measurable, Specific Goal:
By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.
Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.
Step 4: Lay Out Your Road Map
You've decided to make a real commitment to take action, and to start taking better care of yourself. AND you've taken the next important step by defining your fitness goals.
For many people, those first steps are the most difficult. It's important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!
But once you've completed these crucial steps, you are ready to develop your road map.
Your fitness road map must answer the BIG THREE questions:
What is my goal (where am I going?)
What is my plan (how do I get there?)
How to I track progress (how do I tell where am I now?)
It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals.
The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:
workout frequency (e.g. 4 times per week)
approximate mix of flexibility, strength and cardio training (based on goals)
actual exercise programs (*)
check points (e.g. weigh-ins every 3 weeks)
The more specific you are in this planning phase, the BETTER your chances for success!
(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether it's from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.
Also consider whether you'd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!
Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.
Remember: You should consult your physician before beginning an exercise regimen.
Step 5: Feel Good!
Fitness is, above all, about FEELING GOOD!
Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.
Nothing is more motivating than knowing that you've defined a goal, have an action plan, and are WORKING YOUR PLAN. While you're working your plan, always remember to:
Enjoy the ride
Track progress
Set challenging new goals for yourself.
That last point is important: you're not "done" when your reach your goals. Fitness is not a destination, it's a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!
You'll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, you'll be glad you did. Enjoying the ride is the biggest key to success in fitness.
Remember:
It's also important to mix in some patience with your enthusiasm. You might miss a workout or two, or get side-tracked for a week. This happens to even the most dedicated fitness devotees. If and when you slip, or your progress slows, it's important to remember how much long-term benefit you will get from your fitness program. And even after a "slip up", nothing feels better than getting right back on track.
Recap
By following the FIVE STEPS TO FITNESS SUCCESS, you can realize IMMEDIATE improvements in your overall fitness jump-start your journey toward your fitness goals ENJOY getting the most out of your fitness program
Remember:
The FIVE STEPS TO FITNESS SUCCESS
1) Make Changes TODAY!
2) Decide & Commit
3) Define Goals
4) Design Your Road Map
5) Feel Good!
Pete Bellisano is a certified personal trainer and owner of Peak Performance Fitness in Berkeley Heights NJ. Peak clients are achieving outstanding results losing weight and improving overall fitness, through our unique approach to Fitness For Real People. Visit our site to see what our clients have to say about their success, and to pick up your free fitness info. http://www.peakperformancenj.com
Fitness Trainer - Five Questions to Ask
The main obstacle to staying on track with a fitness program is losing motivation. People are just starting an exercise program can find themselves quickly tired of the same routine. Keeping exercise appealing and maintaining a good fitness perspective is key to long-term success.
If you have to watch the exact same episode of your favorite television show every day for the rest of your life, you would probably be banging your head against the wall by the end of the week. You would change the channel, pick up a book, or do anything you could to avoid something you once enjoyed.
Yet, many people starting on a fitness program feel compelled to follow the same routine, day after day after day, and consequently fall off the exercise wagon.
Most people would want the services of a fitness trainer in order to provide them the different portions of the fitness program in a livelier style.
Fitness trainers are actually experts in analyzing and creating a fitness program that is right for you. They are the ones who will calculate your appropriateness to a certain program with regards to your "fitness level," create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.
But then again, as with other entities included in the fitness world, not all fitness trainers are created equal. They may vary from the different trainings that they have, the health education they have acquired, and the skills that they have learned.
It is important to consider some factors that will determine if a certain fitness trainer is right for you. Here is how to find the fitness trainer that fits you:
1. The Fitness Trainers Certification. Like any item or product, the quality is sometimes measured and determined through the certification. Before you choose your fitness trainer, it is important to verify if the trainer is duly certified by a highly regarded fitness association.
It is also best to choose a fitness trainer that has a CPR certification or first aid qualifications.
2. The Fitness Trainers Education/Trainings. Be sure to choose a fitness trainer who had acquired an adequate training and education as far as health and physical fitness is concerned.
Even though it is not necessary, fitness trainers who have acquired education connected to physical fitness or any other related field will definitely have an edge over the others.
3. The Fitness Trainer should know how to give the right attention. A good fitness trainer should know how to provide his or her client an undivided attention whenever their session is going on. In this way, the trainer will be able to focus more on the details that need attention and offer immediate considerations.
4. The Fitness Trainer should know how to track development It is best to choose a fitness trainer that knows how to track his or her client's progress as far as fitness is concerned. In this way, the trainer will be able to generate new activities and trainings designated for a particular result of the client.
5. Does your Fitness Trainer have a Good Personality? Since you will be dealing most with your fitness trainer, it is best if you will look for somebody with a compatible personality, somebody whom you can be comfortable with.
The services of a fitness program center and the contributions it can give you while working out on those belly fat, are, indeed, one of the best help that you can get from a professional person who knows what he is doing.
It is best to choose the best fitness trainer who can give you the best fitness program services that you need so that you will never get bored again.
Steven Godlewski is a self-made millionaire and is currently working with Life Force International products. He has an extensive background in nutrition as well as other health related fields. For more health-related articles and a FREE bottle of Liquid Vitamins see their website at: http://www.pillfreevitamins.com SEE video at: http://www.emii-dcf.org
If you have to watch the exact same episode of your favorite television show every day for the rest of your life, you would probably be banging your head against the wall by the end of the week. You would change the channel, pick up a book, or do anything you could to avoid something you once enjoyed.
Yet, many people starting on a fitness program feel compelled to follow the same routine, day after day after day, and consequently fall off the exercise wagon.
Most people would want the services of a fitness trainer in order to provide them the different portions of the fitness program in a livelier style.
Fitness trainers are actually experts in analyzing and creating a fitness program that is right for you. They are the ones who will calculate your appropriateness to a certain program with regards to your "fitness level," create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.
But then again, as with other entities included in the fitness world, not all fitness trainers are created equal. They may vary from the different trainings that they have, the health education they have acquired, and the skills that they have learned.
It is important to consider some factors that will determine if a certain fitness trainer is right for you. Here is how to find the fitness trainer that fits you:
1. The Fitness Trainers Certification. Like any item or product, the quality is sometimes measured and determined through the certification. Before you choose your fitness trainer, it is important to verify if the trainer is duly certified by a highly regarded fitness association.
It is also best to choose a fitness trainer that has a CPR certification or first aid qualifications.
2. The Fitness Trainers Education/Trainings. Be sure to choose a fitness trainer who had acquired an adequate training and education as far as health and physical fitness is concerned.
Even though it is not necessary, fitness trainers who have acquired education connected to physical fitness or any other related field will definitely have an edge over the others.
3. The Fitness Trainer should know how to give the right attention. A good fitness trainer should know how to provide his or her client an undivided attention whenever their session is going on. In this way, the trainer will be able to focus more on the details that need attention and offer immediate considerations.
4. The Fitness Trainer should know how to track development It is best to choose a fitness trainer that knows how to track his or her client's progress as far as fitness is concerned. In this way, the trainer will be able to generate new activities and trainings designated for a particular result of the client.
5. Does your Fitness Trainer have a Good Personality? Since you will be dealing most with your fitness trainer, it is best if you will look for somebody with a compatible personality, somebody whom you can be comfortable with.
The services of a fitness program center and the contributions it can give you while working out on those belly fat, are, indeed, one of the best help that you can get from a professional person who knows what he is doing.
It is best to choose the best fitness trainer who can give you the best fitness program services that you need so that you will never get bored again.
Steven Godlewski is a self-made millionaire and is currently working with Life Force International products. He has an extensive background in nutrition as well as other health related fields. For more health-related articles and a FREE bottle of Liquid Vitamins see their website at: http://www.pillfreevitamins.com SEE video at: http://www.emii-dcf.org
Why Join a Fitness Club?
Rest assured that there are a lot of reasons why you should join a fitness club but there's only one reason that you'll even feel marginally reluctant to join a fitness club and it's called MEMBERSHIP FEES.
Still, don't let this dissuade you. After all, you can't expect to reap all the benefits of joining a fitness club for free right?
Fitness Clubs - Helping you Achieve your Fitness Goals
Fitness clubs motivate you. Exercising alone is no fun and even if you are not with an exercise buddy, the atmosphere in fitness clubs alone is often enough to energize you into 'getting back on track' with your fitness goals. However, don't worry that you won't find your own 'personal space' in fitness clubs. Most people, like you, appreciate the ambience but are quick to leave you alone.
Fitness clubs offer savings. There is no doubt that various fitness machines have proven themselves to be extremely effective. However, to buy them all would cost a fortune! This is really one of the main reasons to go for a fitness club membership. Sure, you might pay a steep amount especially if you are going for a well-equipped fitness club, but considering that you get access to numerous equipment, consider it a worthwhile investment to your overall fitness goals.
Fitness clubs give you access to fitness professionals. Fitness centers truly worth their salt are staffed with professional nutritionists, dieticians, fitness consultants and personal trainers. Most of the time, access to these people are included in your membership fee so do take advantage of them!
Fitness clubs offer pleasant pleasures. Great amenities such as saunas, steam rooms, spacious shower and changing rooms, and perhaps a swimming pool are all great 'perks' that come with a fitness club membership. So exercise and enjoy!
What to Look for in a Fitness Club
All geared up to join fitness club. Following are a couple of pointers you should consider.
Consider your own fitness goals and what particular type of activity really encourages you. For instance, if you are more into aerobic workouts, join a fitness club that offers aerobics classes and offers a host of aerobic fitness machines. On the other hand, if you're idea of an overall body workout is swimming ensure that the fitness club has a great swimming pool.
Location, location, location. The best fitness club to join is to the one that you have ready access to. Believe me, if that 'perfect' fitness club is all the way across the other side of town, chances are, you will NOT go as often as you should and you would have just wasted money joining it.
Friendly and reliable fitness club staff. Although one of the main factors to join a fitness club is the range of fitness equipment they offer, it is important that they have professional staff that are accessible to you all the time. For instance, some fitness clubs claim that they have in-house trainers and consultants but many customers are never able to 'consult' with them. If you are a novice with fitness equipment or are just starting out on your fitness goals, this point should be big consideration with you.
Brad Howard is the most prolific health and fitness marketer of this generation. His new book, "Health Club Secrets" is currently being featured in many news stories for it's groundbreaking information on fitness clubs and fitness club scams. To get this free resource, go to http://www.HealthClubSecrets.com
Still, don't let this dissuade you. After all, you can't expect to reap all the benefits of joining a fitness club for free right?
Fitness Clubs - Helping you Achieve your Fitness Goals
Fitness clubs motivate you. Exercising alone is no fun and even if you are not with an exercise buddy, the atmosphere in fitness clubs alone is often enough to energize you into 'getting back on track' with your fitness goals. However, don't worry that you won't find your own 'personal space' in fitness clubs. Most people, like you, appreciate the ambience but are quick to leave you alone.
Fitness clubs offer savings. There is no doubt that various fitness machines have proven themselves to be extremely effective. However, to buy them all would cost a fortune! This is really one of the main reasons to go for a fitness club membership. Sure, you might pay a steep amount especially if you are going for a well-equipped fitness club, but considering that you get access to numerous equipment, consider it a worthwhile investment to your overall fitness goals.
Fitness clubs give you access to fitness professionals. Fitness centers truly worth their salt are staffed with professional nutritionists, dieticians, fitness consultants and personal trainers. Most of the time, access to these people are included in your membership fee so do take advantage of them!
Fitness clubs offer pleasant pleasures. Great amenities such as saunas, steam rooms, spacious shower and changing rooms, and perhaps a swimming pool are all great 'perks' that come with a fitness club membership. So exercise and enjoy!
What to Look for in a Fitness Club
All geared up to join fitness club. Following are a couple of pointers you should consider.
Consider your own fitness goals and what particular type of activity really encourages you. For instance, if you are more into aerobic workouts, join a fitness club that offers aerobics classes and offers a host of aerobic fitness machines. On the other hand, if you're idea of an overall body workout is swimming ensure that the fitness club has a great swimming pool.
Location, location, location. The best fitness club to join is to the one that you have ready access to. Believe me, if that 'perfect' fitness club is all the way across the other side of town, chances are, you will NOT go as often as you should and you would have just wasted money joining it.
Friendly and reliable fitness club staff. Although one of the main factors to join a fitness club is the range of fitness equipment they offer, it is important that they have professional staff that are accessible to you all the time. For instance, some fitness clubs claim that they have in-house trainers and consultants but many customers are never able to 'consult' with them. If you are a novice with fitness equipment or are just starting out on your fitness goals, this point should be big consideration with you.
Brad Howard is the most prolific health and fitness marketer of this generation. His new book, "Health Club Secrets" is currently being featured in many news stories for it's groundbreaking information on fitness clubs and fitness club scams. To get this free resource, go to http://www.HealthClubSecrets.com
Subscribe to:
Posts (Atom)
