Mantra Fitness

To enjoy the glow of good health, you must exercise

Author: mimin (page 1 of 2)

Fitness For Corporate Programs

Make fitness boot camp a part of your corporate culture and you will build strong teams, increase productivity and change the lives of your employees. Successfully organize and conduct your own fitness boot camp program. Implementation of a corporate fitness boot camp program costs almost nothing and results in increased productivity, less sick days, cohesive teams and lower health care costs.

For Whom Is Fitness Boot Camp?

Fitness boot camp is designed for all ages, all sizes and shapes, as well as all fitness levels. It is great for beginners and those who have never exercised before as well as for the regular exerciser. Fitness boot camp will enhance existing wellness and fitness programs or completely replace them.

Perfect For Busy Schedules

You will learn how – with little or no cost – to organize your very own fitness boot camp cells/teams. I call this the busy person’s workout, because it covers the strength, cardio and flexibility all wrapped into one workout session. Consult with your physician before beginning this or any other fitness activity.

What You Get With Fitness Boot Camp

— Variety.

— Fun.

— Energizing.

— Builds strong teams.

— Incorporates company, family and life core values.

— Complete-body, encompassing strength, muscle endurance, flexibility and cardio.

— Can be started anytime.

— No strict workout regimen.

— Dynamic, always focused on progress.

— Can be done indoors and/or outdoors.

— For men, women, teens and children.

— For pre-beginners, beginners, intermediates and advanced.

— For young and old.

This workout is for the company looking for a creative way of getting its employees in shape while strengthening team spirit, increasing productivity and reducing absenteeism.

The purpose of implementing fitness boot camp cells/teams is to actively take on the role of getting employees, club members, family members and friends in shape and build strong, cohesive teams.

Workplace Benefits of Fitness Boot Camp

— Little to no cost.

— Use existing employee and management structure to organize.

— Enhancement of corporate culture.

— Healthier and happier employees.

— Enhanced team spirit.

— Reduced illnesses.

— Reduced loss of work time.

— Reduced injuries.

— Increased productivity and performance.

— Weight-loss and weight management.

— Nutritional guidance.

— Stress relief and stress management.

— Enhanced communication.

Appoint Team Leaders

Appoint team leaders for each cell, which will be made up of approximately six to twenty employees. This is a company-wide approach, from senior management all the way down to front-line employees. Any member of management can simply step in and join the workout with any of the teams to promote their relationships with employees while working on their own fitness and demonstrating, by example, how important this is. Management participation is a non-threatening way for senior- and mid-level management to join in on what is offered as serious fun with special emphasis on fun and teambuilding.

Decide on how best to organize your initial team cells and appoint team leaders or coordinators (one for each cell). Then, assign one individual to support all team coordinators of all the cells and to track the programs. That individual could be the wellness coordinator, supervisor, manager or some other employee. That individual should already possess a heightened level of enthusiasm for fitness and have a desire to help others.

Different Fitness Levels Train Together

All fitness levels train together. Have all employees sign a waiver for the program. If any members have medical issues, those employees would then only perform those exercises that are permissible by their physician; for example, walking but no jogging, no abs work, no squats or lunges due to knee injury. Often a simple modification of an exercise is possible. Those with medical restrictions would then perform their alternative exercises during the time the rest of the team is performing their (unmodified) exercise; or they will simply modify the team’s exercise to a safe range of motion suitable to their medical limitation.

Organize Fitness Cells

Those employees who work together on a regular basis should be organized as a part of the same fitness cell. You can organize the cells by department or cross-departmental. Have managers or peers come together; mix various management levels. Rearrange the mix of employees every six months, if you desire. Whether your business is customer service, sales, banking, law office staff, fire and rescue, hospital staff, law enforcement, school, college or university, or small business with a handful of employees, boot camp fitness cells are right for you.

Indoors or Outdoors

Another exciting aspect of fitness boot camp is these workouts can be done anywhere, whether indoors or outdoors. Keep it interesting by changing workout location, where feasible, and look for opportunities to incorporate your environment into your workout. For example, park benches are great for performing dips, and the entire team can wrap their resistance bands – also called exercise tubes – around a tree for a group upper-body exercise.

Flexible

You choose a time to fit your schedule. Whether it is 10, 20, 30 or 60 minutes for fitness boot camp, it all adds up to an accumulative health benefit. I strongly recommend at least twice a week, once a week at a minimum, as a part of a corporate program with emphasis that the employees work out four to six times per week all told. If you cannot schedule fitness boot camp twice a week, schedule the frequency that will work. Make it a part of your corporate culture and your employees will take this into their private fitness routines. There is a clear connection between fitness and workplace performance.

Combine Workout with a Business Meeting

Combine a meeting with fitness boot camp. There is no better way to get those creative juices flowing while problem solving than to engage in hearty exercise. Start with an issue to be considered or a problem to be solved, and then perform an exercise or two. Stop and discuss. Then do it again with the next agenda point, until all issues and muscle groups have been addressed. Who says you cannot combine work with pleasure?

Anyone Can Do It

The training is easy, and the exercises are very basic and easy to perform. The mix of exercises follows the principles of simplicity and fun. Technically, this is called functional training. Functional training focuses on training the body how it is used in activities of daily life.

Train the Trainers

Once you have identified your trainers, they need to be trained. To implement this program the trainers will only need a few basic exercises. Start with these basics and, with time, gradually introduce new exercises. The trainers are not just watching. They are performing the exercises with their team members as they guide and encourage them through the workout.

Three Basic Principles

— Warm-up. Perform toe raisers to warm up the body.

— Stretch. Stretch each body part briefly right after exercising it.

— Strength and cardio. Alternate between upper and lower body exercises.

This approach is safe and does not require much training to implement. Participants are to stay in touch with their bodies and do only what they can do. If they can only perform a partial motion of an exercise, that is acceptable and is still working the muscles. Use the following list of basic exercises to get started. You will find a description of these exercises in the book titled Boot Camp Fitness for All Shapes and Sizes by Lt. Col. Bob Weinstein, USAR-Ret..

Start With These Exercises

— Squats

— Standing crunches

— Standing lunge

— Arms and shoulders stretch

— Triceps and upper back stretch

— Standing straddle and stretch

— Standing hamstring stretch

— Biceps curls, resistance band

— Shoulder press, resistance band

— Upright row, resistance band

— Crunches

Ground Rules for Fitness Boot Camp

There are ground rules to follow. These rules are designed to build strong, supportive teams and team members. Focus on the basic approach of the workout to guarantee progress for all team members, while having fun.

Safety

Keep the workouts safe. Ask about medical restrictions and remind participants to stay in touch with their own bodies. The workout is designed to take the employees out of their comfort zone periodically so that fitness progress can be experienced. The comfort zone will differ for each individual. A team member only modifies an exercise for medical reasons or due to fatigue level and then continues to exercise that body part.

Do not allow the question of liability to cause the program to be rejected or terminated. The advantages of this fitness program far outweigh any questions of risk or liability. Seek legal counsel to mitigate any risk. Require all participants to stay in touch with their own bodies and do only what they can do.

Simplicity

As a team progresses, new exercises can be incorporated into the workout, periodically changing the routine, location or sequence of exercises. Introducing something new keeps it interesting.

Fun

The fun factor cannot be emphasized enough. The workouts are all performed in a light, upbeat and positive atmosphere with an emphasis on mutual respect and concern for all team members. Humor is an important element, as long as it is not demeaning, inappropriate in language, or content. No foul language is to be used by any team member. Treat the workout like a game and have a blast.

Variety

Variety is the spice of life. In addition, variety is one of the principles that keeps the workout interesting and actually plays a role in surprising the neurological system into supporting greater fitness progress.

Complete Body Workout

Complete body workout means strength, cardio and flexibility. It also means upper body, lower body and abs. Every workout will include all of these in varying degrees. This is easy to apply. Simply spoken, what you will do is jog or walk; stop and work a body part; jog or walk; stop and work a body part until the entire session is complete.

Are you indoors and can’t go outdoors? Be creative and perform the exercises while alternating between upper and lower body. You will get a cardio workout as well. Every session may have a different emphasis. For example, the upper body may be emphasized, while the other areas are still being worked. The order of exercises may be random, as long as there is alternation between upper and lower body.

Core Values

The core values of the company are to be consciously practiced and illustrated during the workouts. Core values are designed to make us better employees and better persons. For example, the core values of the U.S. Army are loyalty, duty, respect, selfless-service, honor, integrity and personal courage. A clear understanding of the company core values is an essential part of the training. During each training session, a particular core value or values should be emphasized to talk about. This can be accomplished by selecting an appropriate quote or quotes or a life or business scenario or anecdote that best demonstrates the core value.

Enhance Workplace Performance

The practice of core values of a company is very important for the long-term success of the company and for great employer/employee and employee/customer relations.

All people have different skill sets and different levels of performance. The object of fitness boot camp is to make all team members feel appreciated and motivated regardless of performance levels. That is the secret to enhancing the performance of all.

Team members will all have different fitness levels. Some will have stronger upper bodies, some will have greater flexibility, and some will have better cardio. Each team member focuses on his or her individual fitness progress based on his or her very own fitness level and not the fitness level of other team members. All team members support each other in their individual quests to improve. Fitness boot camp is not only about physical strength, it is also about mental strength.

Mental Fortitude

Mental fortitude pushes us to improve and go beyond our present fitness level. In order to improve mental fortitude, 100 % effort is required of all team members. One hundred percent effort means that if a team member, during the course of an exercise, gets so fatigued that the complete exercise cannot be performed, then that team member will not simply quit, but will modify the exercise to the point of being able to continue. Without a struggle, there can be no progress. This is where the mental fortitude is actually being strengthened again along with the body. Strengthening of mental fortitude will carry over into the workplace. This is very powerful. This keeps the mind and body in the mode of saying, “Hey, I can do this! I will not stop! I won’t quit!” This is what adds the challenge to the fun.

Count Reps Aloud Together

All team members will count exercises with repetitions aloud and enthusiastically. The only exceptions are laryngitis and those who cannot speak. This works the diaphragm and has a very positive team-building impact on team members. If you happen to be in an environment that will disturb others by counting aloud, whisper instead.

Start your fitness boot camp corporate wellness program today.

 

Why You Need Personal Fitness Trainer

In today’s fast paced world, physical and mental demands may leave you feeling totally stressed and exhausted at the end of the day. Life can often become quite overwhelming between the pressures of family and work and you have to deal with anxiety on a daily basis. It is important that you consider mental and physical fitness as an important part of your life. In fact, fitness is vital to your quality of life, your overall well-being, and health.

It is very crucial to realize the importance of being fit, healthy, and active. With a little effort, you can easily incorporate health and fitness into your everyday life. If you make fitness a habit, it would be very easy for you to take some time for your fitness exercises, no matter how busy your schedule is. In the beginning, be devoted, dedicated, and consistent to do those fitness exercises. With the passage of time, those workouts will become your habit and you will look forward to do fitness exercises and training sessions on the regular basis.

If you are interested in obtaining the quality fitness results in the minimum possible time, a fitness trainer is the correct way to go. Investing into a fitness coach saves you money, time, and effort in the long run. You not only receive exclusive health and fitness knowledge from a guy who is an expert on the subject, but also get a chance to improve your level of fitness without wasting your valuable resources and time.

Hiring a fitness trainer allows you to primarily focus on the actual training exercises and have an access to the personalized assistance that will help you reach your fitness goals. A knowledgeable personal fitness trainer will give you many fitness tips that will help you in achieving a higher level of fitness. Another reason for having a fitness trainer is that you can gain excess to an expert who can properly guide you in all aspects of your exercise regiment.

If you try to achieve a better fitness on your own, it is more likely that you will not design your personal fitness plan properly. Hiring a fitness trainer not only allows you to plan your personal fitness routine, but also helps to get important fitness tips that will help you achieve your desired level of fitness. Even you get your dream body, it is very important that you keep your new and improved body in shape by not reverting back to your old ways. Your personal coach can be very helpful in this regard; by giving you the tips on how to keep your body in shape, even years after you hired the fitness trainer.

Start down your path to good health and ideal fitness by hiring your local personal fitness trainer. Take the first step to the improved fitness by joining your local fitness center today. By doing so, you will not have to think about what type of training exercises you will need to do to get your ideal fitness and your fitness trainer will guide you on how to do so.

 

The Reason Fitness Is Worth It

Most of us believe that to stay healthy and fit is the most important thing while we live in this world. There are a lot of fitness programs and fitness centers that can look after our healthy body. Some workout strategies come up with surprising updates that will land you a fabulous body ASAP. In this article, you will be able to witness and learn more about how fitness worth it. Is fitness hard? The word fitness is simply put as being fit.

Most of the fitness clubs have their own fitness trainers that can provide some personal training if you requested, with an extra cost. Most of the fitness centers have advanced fitness equipments that provide extra accurate workout. Fitness is cross fit worth it because it is the key to understand the basic skills exercise. There are three standard view of cross fit. First is according to common physical skills that are widely acknowledged by physiologist exercise. Second is based on performance of the physical tasks, and the last is the energy systems which drive all human actions. It is fitness review through a scientific philosophy.

Moreover, is fitness better than diet? The fitness evolution is worth it, as well as having a proper diet; it is a two-way around fitness and diet. Is fitness value in itself? Alternatively, is nutrition worth it in fitness? Staying healthy and physically fit is vital in fulfilling your personal goals and aspirations. Taking care of your health by making the right lifestyle choices, your exercise regimen, and what you eat and drink will contribute to your overall well-being. There are five components of a personal fitness. Remember, fitness is more than exercising, neither is weight control, strength, about the calorie and fat content and endurance. In general, it is a mixture of all that I mentioned or more. To go further, here are the five important components of fitness.

1. The Cardio Respiratory Endurance

This is the ability of the body to sustain during the period of exercises. The conveying of the nutrients and oxygen to tissues and to release wastes from the body.

2. The Muscular Endurance

Is fitness good in muscular endurance? The ability of muscles, or mass of muscles to maintain repeated contractions or to keep on applying energy against in fixed object. It is for the assessment of the muscular endurance. One example of muscular endurance activity is push-ups with your fitness mats.

3. Muscular strength.

The muscles exert force in a short period of time. It is measured by using some fitness components like weight lifting.

4. Flexibility

Is flexibility worth it in fitness components? The answer if definitely yes! The muscles use to move the joints in complete range movement. This should done earlier and after every workout. By doing a simple motion, you can access more flexibility of every part of the body. One example is sit along with reach test. It is good to measure the flexibility of your lower back as well as the upper legs.

5. The Body consumption

This component in fitness is the percentage of lean body group to fat. The lean body group signifies the muscles, weight of the water, internal organs, and bones. The remaining fat of the body signifies the percentage of the whole body weight because muscles more heavy than fat. It is very important to determine your body composition than the body weight. It is measure through the BMI or the Body Mass Index.

Fitness makes you feel energetic in all things you do. Always stay fit and active; it is the best way to burn fats and calories in your body. It also helps you to manage your weight. It is also good for your heart, bones, joints, and lungs. It lowers the risk of hypertension, heart attack and diabetes as well as some deadly diseases like cancer. Is body building worth it to become healthy and fit? Or is adaptation worth it in fitness? Well, according to some research, fitness is also a physical activity or doing some exercise.

Is physical activity worth it in maintaining a healthy body? Get lean and toned by swapping some overrated fitness strategies for smarter alternatives. Bodybuilding is one of the workouts or fitness programs. Is workout worth it? Definitely yes! It helps to toned up our muscles and become flexible. Is flexibility worth it in workout? Fitness workouts intended to go with your exact needs and requirements in your personal fitness objective. It is very important to know what type of exercise that is suit for you. Try to include the following activities in your fitness program.

1. Have a modest aerobic activity. One example is the brisk walking. Take at least 2 and a half hour once a week or you can do brisk walking 30 minutes three times a week.

2. Vigorous activity is another perfect exercise. Running activity build your breath stronger that is good for the heart. You can do running exercise at least 1 and a half hour a week. You can run at least 25 minutes three times every week.

Is fitness good in children? Yes! Children much need more activity that is physical. If your children reach the age of six up to 17, encourage them to do some moderate up to vigorous exercises for at least an hour daily.

The word fitness is simply put as being fit.

 

Things That Fitness Trainer Do

If we are not fit, we may experience a lot of medical complications like cardiovascular problems, body pains, irregular metabolism, obesity and more. It is very important for us to be perfectly fit in order for us to perform our tasks properly. To achieve perfect fitness, it would be best for us to enroll in a fitness program. To make sure that we are doing our fitness program the right way, it would be a good idea to hire a fitness trainer to help us. But how do we know if he is the right fitness trainer for us? How do we know if we are not wasting our money on him?

Fitness is quite a broad term. It could mean a good health condition which we can achieve through proper nutrition diet and exercise. With this in mind, a trainer then should not just help us with our fitness exercises but with everything we need to improve our health condition.

A trainer’s job starts from doing our fitness assessment. He should assess our condition and base their fitness exercises prescription on his assessment. A trainer should also be able to provide us with feedback or counseling that would be helpful for us to attain a good health condition. After doing our assessment and prescribing us with the right fitness exercises, a fitness trainer should also help us in executing the fitness exercises properly.

In helping us execute the prescribed fitness exercises, a fitness trainer should also keep a close monitoring on our development. He should make sure that our metabolism and physical performance are improved. He should also make sure that physical improvements are noticed.

A fitness trainer should provide us with a good motivation so that we are able to continue with our fitness program and achieve positive results. It is also a fitness trainer’s job to help us closely monitor our fitness diet. He should make sure that we do not just work out physically but also work on our food intake so that our efforts of doing fitness exercises are not in any way disregarded.

Although trainers are not medical practitioners, they are also trained to do cardiopulmonary resuscitation, emergency lifting, first aid and other emergency medical procedures to make sure that we are safe if in case anything goes wrong while we are on out fitness training program.

A fitness trainer may help us in improving our health condition. If we have been injured or sick, a fitness trainer may also coordinate with our physician and physical therapist to help us in our recovery. This is because fitness exercises are known to contribute a lot in making recoveries faster.

A fitness trainer may also help us in conditioning our body in preparation for a big physical activity like an Olympic game and the like. He may also help us in improving our body figure and he may also help us in regulating the functions of our internal organs.

A fitness trainer is far more than just a gym buddy. He is someone we trust our health condition with. He can do a lot more for us than just helping us execute exercises.

 

How To Choose Gym

Place

If you choose a fitness club on the other side of your city, will you be capable to remain motivated and make an effort to visit regularly? Probably not. Particularly on those days when your determination is on a minimum and your work agenda is beyond busy. A good fitness club location will ideally be someplace between your home and your job. Having a fitness club in the area is going to reduce your stress level, keep you doing exercises and save you a lot of travel time.

Charges

Joining a fitness club can be a big financial investment. Gym membership charges aren’t to be taken lightly and are often the main reason why people choose a specific gym. Inexpensive gym subscriptions may seem like a much better option in the beginning, but could be a poor choice if these gyms can’t accommodate your needs. The same thing goes for more costly fitness gyms. You may be paying too much for what you are receiving. Additionally, many fitness gyms will require a registration fee. You might simply wait for any special offer to save on these fees, but you may also speak to the staff. Suggest that you’re considering several other gyms as well and figure out what kind of offer they can present you with right away.

Services

Gym amenities and fees go hand in hand. If you are not planning on using much of the facilities the gym has to offer, you might be over paying. Alternatively, if you like a sauna or a decent swim after your regular workout, a less expensive gym without those amenities may not be right for you. Be sure to discover what the gym’s facilities are and how regularly you will be using these. Modern facilities can be a good way to get your attention to sign-up, but you have to be sure you will need all the gym has to provide. If you need specialized facilities such as no cost car parking, group classes or group classes, see whether they are included in your membership or whether you need to pay extra for these.

Membership contract

An excellent fitness club agreement exists in order to safeguard both your own and the fitness club’s interests. Find out how the personnel interact with you and if they can be pushy. If they expect you to join on the spot, walk away. Ideally you would want to carry the written agreement home with you, read it very carefully and think about it. Figure out just how long the written agreement is good for and if there are any concealed charges. Will your agreement carry over automatically? Hammer out a deal with the staff, view it as a sport and you can frequently get significantly lower rates. Request to try the facility before signing a binding agreement, but watch out for any paper that you need to sign. Less respectable fitness gyms could slip you a contract while saying it is a form for “liability purposes”. Always look into the terms and conditions of your membership contract.

Opening times

Will your favorite gym be open during the hours that you might be thinking of working out? Many people exercise in the morning, some prefer the evening hours and there are fitness gyms that are closed during the weekends. You want to look for a fitness club that will suit your hectic schedule. Otherwise, you will be paying for a gym you can’t get access to at times that suit you the most.

Staff

Excellent fitness gyms have good personnel, who are supportive, warm, friendly and skilled. The personnel should answer all of your questions, help you build-up fitness workout routines and even spot you during workout sessions. Make sure to ask about their accreditations and see how they treat you as a potential new member. In case you are struggling in getting your questions answered beforehand, be skeptical of the way they’re going to treat you when you’ve signed up with the gym. Friendliness is a big benefit. A depressed facial expression as a welcome to your fitness club can drain all of the energy away from you.

Regular members

What’s important is that you choose a gym where you will feel at ease exercising. You should not feel uncomfortable, threatened or confused. Find out what kind of folks are exercising at your fitness club of preference. Are they really your favorite type of people? If you want to exercise intensely, you will not like a fitness club where friendly chat is on the schedule. If you like meeting new folks, you are better off in a gym where there’s a great personal ambiance and where people interact effortlessly with each other. In case you don’t appreciate co-ed fitness gyms, you could choose a ladies only or men’s only gym near you.

Gym equipment

Whenever you visit a fitness club of your choice, make sure to take a look around. Exactly what do you notice? Are there sufficient machines, weight plates and hand weights for everyone? Make an effort to find out if members are waiting around in line for well-liked fitness equipment and exercises. Some gyms are famous for using time limits on fitness cardio equipment. If you’re intending to do a lot of cardio, this time limit won’t be good for you. If you are a truly serious bodybuilder or want to turn into one, make sure that the available dumbbells, weight loads and weight plates satisfy your desires.

Care

There is absolutely nothing worse than a fitness club without any hygiene requirements. You’ll want to sign up for a gym where they have clean fitness equipment, locker rooms, bathrooms and toilets. Look around on your initial visit. Are there sufficient towels to clean the gym equipment after each use? Also make certain that staff members enforce these requirements. While you happen to be there, take a look at the locker-room, showers and lavatories. If you don’t appreciate what you’re seeing, you can bet your money that hygiene standards are not being enforced in that club.

Good friends

Consult people you’re friends with and ask where they’ve been keeping fit and if they’re pleased. Many times, your friends and folks you already know can give you a great insight into great community fitness gyms and warn you for gyms you must avoid.

 

All About Home Gym

For the stay at home moms and working moms getting to the gym can be a hassle. Between work meetings, school meeting and everyday chores the gym is the last thing we want to do at the end of the day.

We all know physical fitness is important to stay healthy. The question I will attempt to answer is how to fit a good quality workout into your busy schedule.

The Answer: A Home Fitness Gym.

Now I am not talking about going out and buying workout equipment or a treadmill. Although eventually you may decide it is necessary for you, but definitely it is not required.

I want to show you how to set up a quality home fitness gym, which will have great fitness programs to use. You will have to spend some money, but not thousands of dollars.

One item I really like are fitness balls. You know those big balls, which allow you to do ab workouts. Most fitness balls can be purchased for $20 to $50.

Miss the Camaraderie

The hardest part of setting up the home fitness gym is a having a proper atmosphere. At home you do not have all the people you see in an aerobics or biking class. The reason gyms are so popular is due to the camaraderie from other women at the class. When you miss a couple classes they ask where you have been and they missed you.

Working out at your own home fitness gym you do lose that camaraderie. How can we fix this element?

Use DVDs

The best way I have found is the use of DVDs. There are thousands of fitness programs to purchase from as little as $10 to $70 or $80. The most important consideration is the person leading the workout video. I have found some to be a little too perky and annoying, sort of nails on a chalkboard personality.

Multiple Fitness DVDs

What I have done is bought one from a “workout guru” who has a number of different titles. The reason is simple. I get bored doing the same routine over and over again, but with I really like the person on the video. I solve this problem by purchasing their other workout DVDs.

The use of workout DVDs is a quick and easy way to set up a home fitness gym. All you need is the fitness ball and a fitness program on a DVD and you are ready to go.

Now The Hard Part

Here is the hard part. We still have to find the time to workout. Yes, time is still an issue because as we know kids and a husband have their own needs.

What I have done is carve out a 30 minutes in the morning after the kids go to school and before I have to go to work. It is a quick workout, but I do feel better once I am done.

Home Gym Will Save Time and Money

However, the 30-minute workout saves me the hour and a half I would spend at the gym. Oh, I forgot to mention this money saving tip. Since you no longer have to spend $50 a month for a gym membership this money can be used to set up a home fitness gym.

Use the $50 to buy new DVDs or other fitness equipment each month.

Creating your own home fitness gym is fun. You get to design the gym and workouts to meet your fitness needs. If you get bored just redesign the fitness program with different equipment and DVDs.

Now go set up your home fitness gym today!

 

When Fitness Should Be A Lifestyle

A number of you have written me about how to approach the days when you are not working out, when you are not following a meal plan and when you are not scheduled to participate in a physical fitness event of some kind. We tend to call these “off days” or “rest days,” some people even have an “off-season” and I tend to think these names are pretty appropriate. I think the major idea or concept we who engage in and live the fitness lifestyle must have is that there is never a time when our body is doing nothing. The only time your body will even come close to doing nothing is when you are dead and then it is still doing something; it’s called decaying. But on a serious note, we have to get it in our minds that living fit is more than a gym workout or a series of well planned meals, it truly is a lifestyle. Media and marketing do a great job of selling products but they have also given many people an unrealistic idea of what being fit is, what it looks like and how to live fit.

Popular mindsets to avoid

So often I talk to people who engage in body building and physique competitions. These are sports that I personally love and respect. These sports are characterized by a huge number of amazing athletes and they have always had a firm place in my heart as some of my favorite personalities and friends. However, most people (but rarely the athletes) tend to place the wrong label on these people and incorrectly think of these people as the ultimate symbol of the fitness lifestyle. In the majority of cases (there are exceptions) I can tell you that nothing could be further from the truth. I lived that lifestyle for the majority of my life so I know what I’m talking about.

In my experience the majority of these people only engage in fitness lifestyle endeavors around the clock when it’s time to get ready for a competition. The rest of the year many of them won’t train for weeks at a time, they eat anything they please and engage in binging, literally gorging themselves with food then turn around and initiate extreme dieting practices in order to prepare for their show. In addition to this, most of the people I’ve known in these sports (including myself at one time) only exercise and eat “clean” at various times throughout the year during the years that they are competing.

Over time, the great fluctuations in body weight, the steroid abuse and constantly changing dietary practices take their toll. Once their lives have moved past the competition phase, most of them tend to become recreational exercisers and end up having the same physical fitness shortcomings that most other people face. While sport is a tremendous way to stay in shape and enjoy our lives we have to ensure that we create lifestyle characteristics that will remain once our days of competition have passed. I struggled with this for years and can tell you that this is a tremendous challenge for the former physique athlete.

Get To Know Yourself It’s Going to be a Long Ride

Living fit (for life) is about you becoming aware of your body’s fitness shortcomings and designing a lifestyle that will improve them and maintain them at a high level. It’s really that simple. It’s not a get ripped-up for summer then gain all the weight back in the fall type of lifestyle. Sure there are times when a fit person may decide to take some aspect of fitness and improve it considerably in order to enjoy the benefits of it, but the thing to remember is there is no stopping point.

This is a key concept that is so simple, but so absent from most people’s lives. The fitness lifestyle never stops. It doesn’t end when you quit playing a sport, it doesn’t end when you get married and it doesn’t end when you start your own business. There is no stopping point for those who live fit. Sure we all have setbacks, struggles and challenges to overcome; but we overcome them. We know that these setbacks, struggles and challenges will be overcome while living in the fitness lifestyle. In other words we do not modify our lifestyle in order to deal with issues, we deal with issues while maintaining our lifestyle. As simplistic as this sounds, I’ve found that this is perhaps the hardest aspect of living fit that most people deal with.

Of course there are meals, days and times when we do things that are contrary to our fitness beliefs and lives. But they are the exception, not the rule. These things are allowed into our lives as a break from the norm, as brief events that add to our lives in other ways and are worth the cost.

Some examples may be:

  1. Eating cake with your child on their birthday – there are so many positives that come from this
  2. Having some drinks with an old friend who needs to talk – friends are priceless, this won’t hurt you
  3. Enjoying cultural events by partaking in its food and drinks – many things in life can’t be replaced

So you get the picture. Living fit is not about sporting six-pack abs year-round (but can include this) until you get married then adopting the beer belly. Living fit is about a lifetime of choices and actions that lead to your physical betterment as your life goes on from phase-to-phase and relationship-to-relationship. The greatest thing I love about the fitness lifestyle is that it is never too late to begin. This is an amazing concept that has changed the lives of millions, myself included, and it can do the same for you if you so choose.

I challenge you to take a long look at many of the lifestyle choices you now make and consider ways to incorporate a healthier fitness mindset into those things in order to create and build a lifestyle that will provide you with a great level of fitness from this moment forward. You can do it! Living fit is a choice and that choice is yours.

 

How To Reach Your Fitness Goals

Reaching fitness goals can be challenging for anyone. If you want to achieve peak fitness and life-long health you must set and obtain fitness goals. But, how do we do this? Through understanding, focus, and commitment you can reach your goals.

The 5 pillars of Reaching Fitness Goals will provide the foundation to get you there. The 1st Pillar is the set your Ultimate Fitness Goal Mindset. In order to do this you need to find a fitness goal and set out a program to achieve it.

Pillar 1: Setting your Fitness Mindset

Set your goal. Then, find a workout program and diet program to fit your individual needs. Excellent! Now all we have to do is get motivated and in the proper mindset to start training towards our goals.

Pillar 2: Form Workout and Nutrition Habits

So you’ve set a Fitness Goal, and you’ve set your fitness mindset. Now what? Just like most things in life, we need to form a habit to accomplish our goals. The basic idea of habits is the same for everything, both personal and fitness related.

Patience! When you set your goals they may take longer than expected. Most people feel like they’re not making the kind of progress they want, so they think they don’t have enough self discipline. That’s not true. We all have plenty of discipline but the problem lies in the fact that we are often disciplined to habits that are not in line with our goals. We need to form meaningful habits that align with our workout and nutrition goals – this is Pillar 2.

The key to achieving fitness success is to form these new habits. New habits that are in line with where we want to go, the things that we want to achieve, the goals that we want to reach. How do we do this? There is a specific formula to form habits, which can be implemented in all parts of our lives. All it takes is 21 days.

Habit Forming Basics

The way you form a new habit is by doing it and tracking it for 21 days straight. It takes at least 21 days to reform the pathways in our brain and the muscle memory that is involved in making these habits part of the daily routine. If you can do it for 21 days straight, you’ll find that you no longer have to think about it very hard, because it’s now a habit.

Start with one habit at a time and build from there. For instance, your first habit might be to workout 5 days per week. Then, after these 21 days of implementing that habit, start the next habit of eating a healthy diet. Don’t try to force too many changes too quickly.

Pillar 3: Eat Like an Athlete

Water!

Water is so important it should almost be a Pillar on its own. Just remember, if you feel thirsty, you’re dehydrated. Don’t wait until you’re thirsty to start hydrating! As little as a 1% loss of water can translate to an increase in core temperature during exercise, and reduced performance. A 3-5% loss of water can put serious strain on the cardiovascular system and impair the ability of the body to dissipate heat, resulting in heat stroke. When the body loses 7%, the result is most likely unconsciousness.

Make sure you drink at least 8 cups of pure water per day. You can drink other things, but make sure that at a minimum you consume your 8 glasses of water. Also, don’t drink it all at once. Sip water all day.

If you drink it all at once, you could actually get dehydrated even more. Your body will release diuretic hormones to excrete as much of the excess water as possible. Hypernatremia is the condition of drinking an extremely large amount of water in a short amount of time. It is important to know about this condition so you don’t overload you’re body with water.

Another thing to avoid is drinking large amounts of water with your meals. A large amount of water with meals will reduce the processing ability of your digestive system. Give your body 15 minutes before and 30-60 minutes after the meal before you start drinking water normally.

Balanced and Nutritious!

Athletes require higher quantities of vitamins, protein, and carbohydrates. Eat whole, organic foods to achieve the most nutrition possible from what you consume. Also, take daily supplements. You should strive to eat whole foods and a clean diet. The amount of calories the supplements you consume will vary depending on your particular fitness goal and your amount and length of workouts.

Protein Power!

It may seem like protein is just another form of energy, but it’s not. The muscle mass you build will largely depend on whether you’re doing physical training like lifting weights. And any excess protein that isn’t broken down by the body and used as an energy source. Make sure you eat protein at all meals, which can include meats, eggs, soy, or other options such as cheese and milk.

You need to increase your protein intake to one gram per pound of body weight to preserve your calorie-burning, muscle mass. Eating protein triggers muscle growth. In fact, every time you eat at least 10 to 15 grams of protein, you trigger a burst of protein synthesis. When you eat at least 30 grams, that period of synthesis lasts about three hours-and that means even more muscle growth.

Protein has a different relationship with your digestive system than other food, and protein doesn’t cause spikes in blood sugar like carbohydrates do. With a smaller effect on your blood sugar comes a smaller crash, which means sustainable energy throughout the day and fewer cravings. Protein can keep you fuller for longer, too.

Build these three items into your fitness habits – – Drink plenty of water, eat balanced and nutritious, and make sure you’re getting enough protein. That’s Pillar 3.

Pillar 4: Make Adjustments to your Fitness Program

Do you want to make the BIGGEST fitness gains in your life? The easiest way to do this is by working hard and Making Adjustment to your Fitness Program – Pillar 4. What do I mean? We need to mix up our workouts and keep our bodies guessing. We need to keep things fun and interesting. Don’t always do the exact same workout routine! If you always do the same exercises, in the exact same order, you’ll start to plateau in your fitness program. So, here’s how we make adjustments:

Try a different type of workout:

• Boxing
• Crossfit
• Kettlebells
• Rowing
• Swimming
• Rock Climbing

Mix up your routines

If you always do cardio first, then lift weight, reverse the order. Make sure you warm-up properly, but reversing the order will allow you to be more energetic, stronger for your lifting routine. If you always do flat bench press, try using dumbbells instead. These simple tweaks to your routines will push you to the next level. Revamp your workout today!

Rest when you need it

If you need to throttle back or take a day off, do it. You’re never going to make big gains if you don’t rest. Just remember, being lazy and needing a rest day are two different things. Don’t take a day off just because you’re feeling lazy – get off the coach, put on your favorite high-energy music, and get motivated!

Pillar 5: Reward, Rest, and Repeat

You’ve just finished a phase of your training or you’ve completed a fitness goal. You deserve a reward. Setting and achieving ultimate fitness goals takes time and effort. One thing that’s important for you is taking time to reward yourself throughout your training. And, especially at the end you should reward yourself. Rewarding and resting is the key to your 5th pillar – Reward, Rest, and Repeat. Here are some Reward Ideas:

• Take a Vacation
• Go to the Spa
• Read a Great Book
• Go on a Hiking Trip

REST

Do you have trouble getting enough rest at night? If you’re working out and striving towards your fitness goal, rest is critical in your program. Rest increases performance because your body is able to repair itself and recharge its batteries. Without at least 7 hours of sleep per night, your progress will be slower and achieving your fitness goals will be harder. There are some easy things that help me sleep at night – try them and start sleeping better today!

• Establish a sleeping Routine
• Turn off the Television
• Use a Sleep Machine
• Keep your room below 74 Degrees F (23 C)
• Use Aromatherapy Products – Lavender, Chamomile, Sandalwood
• Take ZMA

These simple things will increase your sleep and they will increase your performance. These tips are the 5th pillar – Reward, Rest, and Repeat. Now it’s time to Rest and pick your next Ultimate Fitness Goal.

 

All About Zumba

Zumba fitness kinect is one of the best ways to lose weight these days. Kinect has been popular with Xbox games and ever since Zumba was released for Xbox, the fitness training at home just became much more fun.

Fitness training is becoming more and more demanding these days or may be people are just too occupied with their personal lives that they are unable to pay the required attention in the fitness classes. In addition, since people need a method to keep themselves fit, they just do not have enough time to attend their fitness classes and do so. Therefore, it is best to look for alternatives such as the Zumba fitness kinect that can easily help you to become fit and healthy by just playing a game.

About Zumba Fitness

Zumba fitness although may not be a revolutionary game in the field of fitness games, but it surely is one of the most effective and most talked about games to hit the scene. You can easily play this game on Nintendo Wii and on Xbox as well. however, you will need some more things like Kinect in order to play this game on Xbox and Wii to play it on Nintendo. This is because, you have to move yourself according to the animation in the game in order to play and win at this game. In simple words, you have to mimic the dance of the animation in order to score and to level up in this game.

Zumba Fitness game incorporates the world famous Zumba aerobics along with many of the well known dance styles from all over the world. This game incorporates popular dance styles from all the continents and regions. So, you will dance in from middle east in belly dancing style, from Latin dances styles that includes salsa and samba and many more. Basically, all you have to do is dance to play and these dances are not that easy, so make sure to choose the difficulty level that you can easily play in. otherwise, you will find yourself panting and gasping for air in the first round in case you choose an advanced level difficulty. But, nothing to worry about because every round has breaks so that you can easily catch your breath, wipe your sweat, and drink plenty of water because you will need it.

Does Zumba Fitness Kinect Really Works?

Zumba fitness kinect can easily help a person to lose weight and get into shape. However, the best part about Zumba fitness is that you can work on your fitness whenever you want to. Keep in mind that Zumba fitness is not just a fitness game because it would not have achieved so much popularity if it were just meant for that. People who play Zumba have not only noticed weight loss and better stamina, but they also enjoy playing this game as well. So, no more boring fitness classes for you when you can have your own fun fitness class in your living room with Zumba. Even in your first go, you will notice that you are sweating a lot and you are using your entire body in order to mimic the moves of the animation. The sole purpose of this game was to help people help themselves in a fun manner so that they can achieve better health without asking anyone for help.

Therefore, if you are lazy and if you want to gain your fitness, then Zumba fitness kinect is the best way to do so. With this amazing game, losing weight will become your fun time when you play it yourself or compete with your friends and family to gain the highest scores.

 

All About Fitness

For most of us, choosing to be fit is more a test of will than a one time decision. Being “fit” covers a change in our lifestyle much more than just embarking upon a new exercise or diet program. For me, the choice came about 15 years ago. I was about 24 years old when friends of mine convinced me to start going to the gym as a group. At that time, I knew I didn’t really like the way I looked, so I thought it would be a good idea. How hard could it be? Well, it didn’t take long before I knew the answer to that question. And to tell you the truth, at that time my workouts were not that difficult. But getting up at 5am to be at the gym by 5:30, certainly was, Also, since there were 4 of us and only 1 really knew what he was doing, the workouts were VERY long. Too long when you mix in the water cooler talk that often took over some workouts.

So, after trying this approach for about 3 weeks I still wasn’t motivated nor did I look forward to working out and was about to quit. As luck would have it for me, 2 guys in the group beat me to it, leaving just myself and the only person who knew anything about working out correctly at that time. That changed everything.

With just 2 of us now, we were much more focused and I got some really good coaching on the basics. After a month of 1-1 time, we started increasing the intensity of the workouts and mixing in some really fun cycle classes. Somewhere within the next month, I saw a change. Not just in my appearance, but my outlook and attitude were all effected. At that point, I was hooked. I worked out consistently at the gym 5 times a week incorporating cardio, running and weights. I looked and felt good thinking this would always be my way of life.

And it was, until about 5 years ago. In 2007, my mother was diagnosed with brain cancer and turned my life upside down. I quickly lost interest in many of my normal activities including fitness. During the next 2 years, I really let myself go and didn’t much care to get back into the swing of things. A major life changing event will do this to a person, and I was no exception. My wife became really concerned about my decline in fitness and began encouraging me to get back into it. I tried but absolutely could not get motivated. After much research and a hard look in the mirror, I was able to pull back the self discipline I once had. It was not easy, and it took a lot of planning and hard work. So, today, I want to share what helped me conquer my fitness demons. Hope these help you.

The reason I’m giving so much background of my personal fitness experience is to show that each of us will struggle in different ways with choosing fit. Lifetime fitness really isn’t a “one size fits all” approach. We all have different situations that initiate our interest of getting in shape, keeping us motivated and sustaining the lifestyle for the long term. However, I do believe there are some common practices we can all adopt to help us overcome obstacles at any of these stages and become an improved, healthier and fit person.

1. Initiate This may be the easiest of the 3 stages because it only requires us to decide to get fit, but not actually do anything. That said, don’t underestimate the importance and key factors that should be use to initiate your fitness journey. The main things to remember here are these:

    • Do this for you! Be sure you’re not just giving in to pressure from others. You need to be willing to take this step and feel good its the right approach for you.
    • Start with the end in mind. Set goals and imagine what you want your body and health to reflect during the journey. Lose 25 pounds, Get ripped, lower cholesterol, feel better, keep up with the kids.
    • Choose the right program.– The right fitness program for you is very important and will vary depending on your fitness starting point. Choosing one too hard, or that doesn’t yield results fast enough will quickly discourage you and run the risk of bailing too quickly. Find the balance of enjoyable exercise that challenge you enough to hit early goals. Don’t discount the power of proven favorites like walking, jogging and biking to get started. These can help your body start getting into a routine that will be a base to adopt going forward. Just try to perform your exercise at the same time daily to get your internal clock know what to expect. As you establish a rhythm, and hit some milestones you’ve set, it may be time to try new programs or increase the difficulty of your current routines. For a list of some awesome routines, just leave a comment requesting it.
  • Accept that your eating habits MUST change. Like it or not, it is part of the game. By not embracing the fact that the workouts alone will not cut it, you’re bound to fail when results do not come. The good news is, the change in eating habits can actually be a very positive experience. You’ll feel great and have the energy to workout the right way. Completely removing everything you like about food is the WRONG way to approach this. You can still eat really good tasting and satisfying foods without sabotaging your hard work. There are even ways to sneak in your favorites and not feel guilty about it, so don’t worry about that. Just know that what and how you eat makes all the difference in the end.

2. Stay Motivated Everyone is motivated out of the gate when starting a fitness program, but that quickly fades for many people when they realize the process is more difficult than they imagined. Make no mistake, getting fit is HARD, but the challenge is not unlike anything else worth having in life. You must commit and keep motivated using several tactics, of which I’ve tried many. Try these to help you stay on track.

    • Aim for some quick results. Everyone wants this, but it is key to see some quick results early on so that the momentum of starting the program does not dwindle. Losing a pound or two, dropping a pant size, completing a workout without stopping, whatever makes you feel good. Be realistic about this, but have something you shoot for so you can taste success and drive you to continue.
    • Read about being fit. This is truly a big motivator as it shows you success stories and gives a lot of ideas about achieving goals. So take the time to read a magazine or internet article about your favorite exercise, or healthy food. You’ll be surprised how engaged you may quickly become.
    • Get the sweat flowing. For me, a workout that doesn’t do this leaves me somewhat empty. Getting your heart rate up (and sweating) activates all of the key things that makes exercise so effective. It burns calories, strengthen the heart and cardio system, and releases endorphins in the brain that make you feel great. You’ll see!
    • Never settle – Set, Reset and Reset your PB (Personal Best). Constantly challenging your last record is an awesome way to stay in the game. Run that mile faster, go longer, extra reps, extra sets, higher jumps, deeper lunges, better form. The list can go on and on. You can be your best competition and there’s nothing like competition to motivate the heart and soul. So kick your own butt! You’ll enjoy it.
    • Do what you can! We all have limits and quite often use them as excuses that interfere with our fitness routines. Time, stress, aches, and tiredness all contribute to our justification to digress or completely stop a program. Don’t let that happen. If you find yourself giving in to one of these temptations, try to at least do something. Convince yourself you can at least do 1/2 or even 1/3 of a workout. (10 minutes? Don’t go as intense or fast. Give yourself a break, without actually giving yourself a break. You may be surprised by convincing yourself to at least get started, you’ll be more willing to push harder during the workout.
    • Don’t tempt yourself or give in to food junkies. Everyone I know encounters this during their fitness journey. It involves either being introduced to a food situation that makes it difficult to say no, or being encouraged by others to “cheat” even when they know how you feel about staying on track. By giving in to either, you will likely feel guilty afterwards, which oddly enough increases your chances to continue cheating. The negative feeling of guilt are powerful and can actually begin a vicious cycle of continuing the pattern, so don’t let this happen. The first of these is actually easier to deal with by simply planning around it, or modifying the portions of food you have available so they at least meet some of the standards of your diet. For the second, if you find yourself in this situation often, have a gameplan. Either be ready to defend your stance on cheating or plan to deal with it in another way. Maybe use it as your cheat meal, compensate for it on the next day or week, or modify the portions so you can at least control the damage.
  • Keep a support network. Family, friends, social networks, whatever. Have some person you can confide in about your struggles that can offer positive support. Works wonders in the beginning.

3. Sustain the Life Style. This part can seem a little easier once you achieve your goals, but the long term approach to fitness is actually one that must always be top of mind. While this stage is a practice of discipline, even an “iron will” can be bent when the lifestyle is too far from what a person enjoys. So how can you force yourself to embrace a long term lifestyle that doesn’t match who you are? Well, actually you can’t. I think people are amazing and capable of just about anything. But not allowing yourself to be YOU jeopardizes your character and simply said, is not right for anyone.

Because of this, let’s look at this challenge from a different approach. How do create a lifestyle that is both fit and matches your personality? The answer may be a little different for everyone, but for me, I can provide a few tips that helped. Consider these and possibly modify to suit your own needs.

    • Find your fit, in fitness! Put another way, find exercise and diet that allow you to be fulfilled. What activities do you enjoy, or for that matter, dislike? Running, walking, lifting, bike riding, Plyometrics, calisthenics, WiiFit, whatever. If nothing lights your fire, you will have a tough road hereJ However, if you’ve read this far into the post, I doubt there’s nothing for you.
    • Challenge yourself! Once you’ve found the exercise(s) you enjoy, don’t always settle for moderate workout. You need to push yourself for various reasons. It not only keeps your workouts interesting, it provides the edge required to make an impact on your fitness. The level of “intensity” differs from person to person, but you know when you’ve given your all. Don’t cheat yourself out of real benefits. I don’t think someone really taps into the true benefits of fitness until they crank up the volume of the workout. You’ll look better, feel better, and even be more confident and positive.
    • Learn how to eat clean, then do it 90% of the time. There are a ton of books on the topic of eating right, and they all have some validity. Find a good nutrition plan that works for your body, and learn the framework. Once you understand the basics of nutrition, portion control and the most harmful foods to avoid, the rest can be adapted to your eating habits. Now, eat this way 90% of the time. This gives you the break people need to keep their sanity. I eat approx 5 times a day, which means I have 35 meals per week. In my world, I allow 3 of those meals to stray from my normal eating. I don’t lock myself to a day, or time of day to do this. I choose the right meal to allow this based on “life”. Sometimes it’s a donut breakfast with my daughter or an awesome dinner with my wife. Maybe a good ole fashion home cooked meal from my mother in law. It doesn’t matter, just stay committed not to go beyond this limit and please don’t overdo it. The 90% rule is not a free for all at the dinner table. That could really wreck your progress! It is a way to give yourself the freedom you need to eat foods you really enjoy to make the system work for you.
  • Variety, Variety, Variety! Did I say that enough? If so, it’s because I believe without variety in your fitness it will inevitably become boring while not allowing enough areas of the body to get attention. If workouts become stale and mundane, you run the risk of disengaging in them and eventually quit. Who wants to do always do something that’s boring and hard..NOT! This doesn’t mean you have to always recreate your entire workout. Most often slight adjustment to your current routine will provide the mix needed to spice them up. If you run/bike, change the route, look at modifying the weights or reps on a lifting routine, even changing the intensity or order of the exercises can help liven things up. Whatever you decide to do to make them a little different helps and you’ll see how quickly it rekindles your interest in staying fit.

Hopefully these tips on “Choosing Fit” will help you Set, Hit and Maintain your fitness goals. They have done wonders for me in my life and I am constantly looking for new items to add in each section. Let me know your own ideas, and feel free to share with all your fit friends. Like I said, it’s a tough road but worth it and doable with a little bit of strategy. Hope this helps you on your journey.

 

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