People have told me they want to find out their limits when it comes to exercise. I am a believer in getting results by challenging yourself and getting outside your comfort zone. To me, there is a big difference between getting out of your zone and pushing the limits and this is what I try to educate on.
I look at exercise as something that has so many benefits for health and well being that there is no reason not to do some form of it. For many, it comes easy and they don’t have to force themselves to get to the gym or out for that run. For others it may not be that easy. For everyone, it is needed.
The problem I have with the mindset of pushing the limit is that most of the time we don’t know what that limit is until it is too late. One step over the limit of what the body can handle and injury takes place. I’m not suggesting that injuries will never happen. Sometimes we just land wrong on the ground and twist an ankle. And, as I said earlier, we do need to get out of the comfort zone to get the most benefits possible. If you are looking to hit a goal, such as weight loss, injuries can push you so far behind that you might get frustrated and just give up. This is why I advocate challenging yourself and not focusing on that “limit”. So many amazing benefits can happen without increasing the risk of injury!
Food is a necessity in life. Our bodies are machines and all machines need fuel in order to run. Cars use gas and oil. We need food. More specifically we need fruits, vegetables and berries.
The problem isn’t that fruits, vegetables and berries aren’t delicious and nourishing. The problem is that there are so many other foods out there that are amazingly good but not so good for us. All these food together are what we need to have a healthy relationship with!
Too many times I talk with people that think there is something odd if you have a salad for lunch or a healthy protein shake for dinner. We tend to think that every meal should be a grand one. The issue with that mindset is you would never be able to keep your weight under control!
Don’t get me wrong, I love Thanksgiving meals! I start looking forward to Thanksgiving right around Christmas! I celebrate birthdays and special events with friends and family and there is always food around for those festivities. There are even many times I have a pizza or burger and really don’t bat an eye. The reason is that I try to make many of my meals and snacks healthy, and portion controlled. When you do that on a regular basis, you can indulge on occasion without guilt. Doing that without guilt is the key. So many beat themselves up over having a cookie and that just isn’t right. If all you are eating are cookies then yes, you need to make a change. But if you get to reward yourself with a treat, doing it and don’t feel bad!
Your work can be very stressful, am I right? I see people posting all the time that they just want to have a drink after their tough day at work. Why do you think “Happy Hour” came about?
I am hardly one to lecture people not to drink. I don’t hide the fact that I enjoy a good, cold beer. When you do things like that in moderation it is OK. I would challenge those with stressful jobs to get a good workout in before cracking that beer and see what happens!
I have trained many people who have challenging jobs and they manage their stress by hitting the gym after work, before going home. They may talk during the workout that they are going to have a drink when they get home, but realize the importance of a good workout. And I would add that many even find that they don’t want a drink when they get home because of the workout! You would be surprised how a training session can help with keeping stress levels down and even curbing bad eating habits. Not to mention exercise can help with better sleeping habits while drinking can have adverse affects on sleep patterns.
There are many ways to manage stress and, in my opinion, exercise is one of the best ways to do !
I have never hidden the fact that I enjoy pizza or a good bacon cheeseburger. Add a cold beer to that and it’s a party! For good measure, I’m not an ultra-light beer drinker either. I actually like flavor to my beer, no matter how many commercials show athletes having that ultra “beer”.
Being in the fitness/wellness industry, I have heard many times that I probably don’t eat bad stuff. Or, even better, it must be great to have a fast metabolism so I can eat whatever I want! Nothing could be further from the truth, and, honestly, it’s a bit insulting.
While I do enjoy all the things in the first paragraph, I certainly don’t have those everyday. In fact, they aren’t even in what I eat on a regular basis. I concede that there are those who may have that fast metabolism and can eat whatever. They usually proclaim that loudly to anyone who will listen. These people are in a minority when it comes to metabolic rate. Most of us, when we don’t pay attention to eating healthy, will gain weight and I am no exception to that rule. A couple of years ago I noticed the scale inching up to a number I wasn’t comfortable with. I became upset with pants manufacturers because I thought they were making the waist sizes smaller! What I had to realize was that while I am getting older, I have to pay attention more to what I eat. Not to mention how important exercise is.
Do you want that faster metabolism? There is really only one way to get it. Eat healthier on a regular basis and exercise! Strength training is a great way to get that done. While this will work, it won’t happen overnight. Making it a part of your lifestyle is the only way to do it! While I may have a bit faster metabolism, it is because I have made that part of my life. Not all workouts are easy and many times I have to force myself, just like you!
You have seen the infomercial about this amazing, ground breaking idea in the fitness industry haven’t you?? Thank goodness for this cutting edge piece of exercise equipment that allows you to get a fat burning workout in only 14 minutes!! This equipment, and only this equipment, is capable of that!
So glad I got that sarcasm out of my system.
The idea behind the 14 minute workout is you implement sprints, along with recovery time, in your workout and you burn many more calories than, say, a 30 minute workout, or even longer. This is a great idea but it is hardly new to the workout scene.
One thing I explain to people is you can do a 14 minute workout on any exercise equipment. It isn’t specific to one piece. If you are on an elliptical machine, kick up the resistance and your speed for 20-30 seconds of all-out work and follow it up with a minute of recovery. Do 10 rounds of that and your caloric burn will increase and you can drop the amount of time spent exercising. During spinning classes, sprints were always scattered throughout the time. Are you a runner? Sprints are a great way to improve your speed and endurance while burning more calories. Heck, you can even do this in the pool!
A good rule of thumb when sprinting is if you are doing it properly, that is going all out, you need 2-3 times the recovery time as the sprint time. We can really only sprint for about 30 seconds so with that you would need at least a minute of recovery. And you will need it!
Try this with your cardio and see what happens with your results!
We tend to look at exercise and simply something to keep us fit. I can’t tell you how many clients I have had that need to start working out because they are going on vacation. New Years resolutions are a big start for some, however I would challenge that as Spring Breaks approach, that is another big time for trainers!
While it is very important to keep the extra weight off and add lean muscle, we should realize that there are many mental health issues that can be kept to a minimum by adding a good workout to your day. Feeling stressed? Go for a jog/walk! Having an anxious moment? Do a sequence of yoga moves! Co-workers making you frustrated? Take it out on the heavy bag!
I would love to see exercise prescribed as freely as medicine! They can certainly go hand in hand when it comes to the health and well-being of everyone. Let’s face it, the fewer stressed out people there are in this world the better off we all will be!
There are many pieces of home exercise equipment that are effective for your overall health. When it comes the building strength, I love the Functional Trainers from Hoist and Bodycraft! They give plenty of options and great variety for a full body workout.
If you like getting outside, like I do, it can be a bit challenging to get a good strength workout. There are a few pieces that I like to take along with me to the park, such as TRX and the LEBERT EQUALIZER. TRX can be a bit limited in use because you need an anchor point, such as a tree branch or pull-up bar. Lebert Equalizer can be put anywhere!
I have been using this many years for myself and with clients, with great results! What I love about this type of equipment is the simplicity of it, yet you can be very creative and add your own style! Check out the video above and get one for yourself HERE! Use the code BETTAG40 to save $40 on your purchase!
Even if you are investing in a home gym, this can be a great compliment to the gym that you can throw in the trunk of your car!
This blog is all about roaming the Bicol Region, Philippines wisely on a budget. We'll talk about what Bicol has to offer when it comes to great hotel deals, good food and where to go on your vacation. So, I hope this blog site will be helpful to those of you on the look out for great deals while you have fun in Bicol. Also, I will be sharing what my life here is like and some of the things that I find interesting in my side of the world.
"If you do what you've always done, you'll get what you've always gotten. The quality of your life is the quality of your relationships. It is in your moments of decision that your destiny is shaped." -Anthony Robbins