For some, exercise is a passion. For others, it seems to be a four-lettered word, or in this case an eight-letter word. But, it doesn’t have to be a dreaded event. Exercise can be fun. It can mean more than running for hours on the treadmill or climbing the stair master until your legs feel like Jell-O. You can get in shape by doing things that you love to do. Take sports for example—when you’re playing a heated game of basketball with your buddies, it doesn’t feel like exercise, but more like just a good time between friends. A good tennis match on a Saturday afternoon can help to relieve stress just as much as a good run around the track would.

Take advantage of your geographic location. If you’re lucky enough to live in a mountainess region, hiking and rock climbing can be a great form of exercise that doesn’t have to feel it. Getting out into nature and climbing a mountain filled with beautiful trees, rocks and birds can do wonders for the body and the soul. There’s just something about being outdoors that makes your body feel alive. Maybe you live away from the mountains, but close to the beach. There are endless opportunities to work out there. From strolling through the sandy beaches to fun-filled beach volleyball games, you can be shaping up without being stuck inside a gym. And, if you’re the water-type try your hand at surfing, wake boarding, water skiing or any other water sport that gets you out of your beach chair and into the activities that can help your health and your figure.

Some other fun ideas to get active without the dread that you feel when you hear the word exercise are bike riding, swimming or dancing. Get a group of friends together, hop on your bikes and head out on a groomed city trail. You’ll be riding, chatting, laughing and…exercising. Or, take the kids to the local swimming pool. Not only will they love it, you’ll be burning calories right and left as you chase the kids around, attend underwater tea parties and teach them how to dive. Swimming is a great way to get a good work out, without feeling the pain of a good work out. Dancing is another fabulous way to sneak in some exercise. Whether you take a ballroom dancing class, enjoy tapping or just hit the clubs with your friends to dance the night away—you’ll be sure to reap the benefits of shaping up.

Getting in shape can be fun, so don’t let your negative connotation of exercise inhibit your body from the benefits of daily activity.

How did I exercise??

A Fitter You Now 

Stay healthy

Alex

You can’t turn left, right, go forward, backwards, or even just stand still these days without someone telling you that you have to exercise.

Whatever happens, DON’T do it!

People talk about the many benefits of exercise, and indeed, the list seems very long, and it seems to touch pretty much every aspect of our lives. Let’s examine this:

• Increases Energy: I can’t imagine why anyone would want to increase their energy level. As if the world isn’t already too full of caffeinated coffee and energy drink junkies, now we’re being told to try to get MORE energy from exercise.

Don’t do it people! Just try to make it through your long and boring lives with barely enough pep to get from point A to point B, and then drag yourself home every night and plop down on the couch for another brain-draining evening in front of the TV.

• Lowers Your Risk for Heart Disease: Heart Disease?!? Yeah right – this sounds like too many doctors weren’t making enough money, so they came up with a general term that would cover everything from indigestion to breathing hard.

The fact that it kills more people in the United States than any other disease or condition combined is irrelevant. Your heart is in great shape! Keep eating potato chips, hamburgers, and fried shrimp. You’ll be just fine.

• Cranks up Your Metabolism: What IS metabolism anyway? Everyone is talking about it, but I don’t see it around anywhere. If it’s so important to have a fast metabolism in order to burn off bodyfat, wouldn’t someone have come up with a magic pill or special sauce that took care of this issue?

Stay up really late eating ice cream and washing it down with root beer. While your body turns every one of those calories into bodyfat, you can catch an infommercial that is sure to be selling “The Metabolism Master Blaster”!

• Helps You Lose Weight: Oh sure – here is another example of mass hysteria. If exercise is so good at making people lose weight, why is it that America is fatter today than it has ever been, even though there is a gym on every corner?

Seriously, being fat HAS to be healthy, or else everyone wouldn’t be doing it! Go ask the owner of any fast food restaurant if they think that people are truly concerned about losing weight.

• Increases Self-Esteem: This must be why anti-depressant drugs are so rampant in our society today. Half of our teenagers are on Valium, and the other half have ADD. Marriages are breaking up left and right over emotional conflicts, and psychologists get paid big dollars to assure people that they are “OK”.

Besides, overweight people must already have great self-esteem, because they are able to hide in their homes dying of bad health instead of feeling the need to go “be healthy” with the rest of the world.

So, in conclusion, I think we have demonstrated that there is a perfectly acceptable way to use logic to convince ourselves that we don’t need to exercise. Let the members of the Health and Fitness industry keep selling their wares, putting together new products and facilities, and generally wasting their lives away.

The rest of us are smart and we will boycott this thing called “Exercise”. As our stomachs grow larger, our backsides get bigger, and our clothes get smaller, we can take solace in the fact that we didn’t get swept up by that whole “Health Craze”!

Hey – pass the chocolate cake covered in caramel and whip cream! I want a third piece of that while my french fries deep-fry for another five minutes and I catch the end of some completely unrealistic reality show!

Stay healthy……

Alex

It’s no big secret that a women’s idea of what the perfect body is for her is vastly different from what a man’s idea of what the perfect body for him is. Men and women store fat differently, and because women are predisposed to naturally maintain higher body fat levels than men, most women have a harder time trying to keep extra fat off.

Most women also do not go to the gym to workout with the notion of wanting to get big muscles like a lot of men do nor do they have the desire to look like any of the men in the gym. So then, why would most women want to do the same kind of workouts as most men do?

The fact is, a lot of women go to the gym only to end up doing the same kind of exercises and routines as the men do because that’s the way they’ve been taught to do it by their boyfriends and husbands. The problem usually is, the men are lifting heavier weights and doing fewer repetitions in order to increase muscle mass.

Now while women do not have near the testosterone levels as men, meaning they do not have the same muscle growth potential, they can still see some major increases in their muscle size if they always train that way. Everyone, man or woman, will respond to lifting heavy with low repetitions with muscle growth. That is your muscles trying to adapt to the heavy loads placed upon them. They need to get stronger for the next time, and a bigger muscle is a stronger muscle.

When a woman weight trains to get firm and toned but does not want to body build, there are some things she can do that will get her the results she wants without the extra mass. Remember, it is not the particular exercises men do that create mass, but the way they do them. If you do all the same exercises only you use somewhat lighter weight, and instead of the 8-10 repetitions most men do, you do 15-20 reps, you will tone up with no bulky side effects.

There are circuit training programs that utilize aerobics and resistance training all in one, and these programs are perfect for women. These programs are designed to give you a fat burning workout while at the same time giving you a muscle toning workout without adding extra muscle size.

 You should be doing these routines 4-6 days per week because unlike muscle building routines, you do not need as much recovery time. Once you get to where you want to be, doing these routines 2-3 times per week is usually plenty to maintain your results.

The bottom line is, if you want to lose fat, increase muscle tone without adding size, and you want to flatten your tummy and lift your rear, than don’t train like a man, train like a woman.

Stay healthy

Alex

There are three key elements that are important to make any exercise program successful.  These elements are safety, effectiveness and enjoyment.

Safety: The “No pain, no gain” theory is a myth.  Avoid any exercise that causes pain or undue discomfort.  If pain occurs in the neck or chest area, stop exercising and if necessary, seek medical attention.  General muscle soreness is another matter, especially for the beginner.  You can expect some soreness but it need not be excessive.

A personal trainer will design an exercise program for you and your current fitness level.  As your fitness level increases, your program will be adjusted to keep up with you.  Too much too soon will only undermine your efforts.

Using proper form, technique and avoiding high-impact will keep your exercise program safe.  A strain in your lower back, shins, calves, ankles and knees are predictable results of improper form.  Repetitive, jarring movements should be avoided for general fitness.  If you feel a strain, please let your trainer know.  We don’t always know if you don’t tell us.

Don’t bounce or force stretching movements.  Quick, pulsing movements while stretching can result in muscle strain and tears.  Static movements that gradually extend muscles through the full range of motion until you feel resistance is the stretching to use for general fitness.  Stretching will also decrease the likelihood of injury and soreness.

Effectiveness: Effective exercise does require effort, but those who say it must hurt are wrong.  The level of exercise is determined by your fitness level and goals.  The fuel source for the body during low to moderate aerobic exercise is fat.  If burning excess body fat is your current fitness goal, stick to the recommended exercises and intensity levels to receive maximum results.  As your fitness level increases, so will the formula for your program.  Intensity, weight, repetitions and rest periods will all be adjusted as you progress.

Proper warm up before exercising and cool down afterward is essential to avoid injury and achieve peak performance.

Enjoyment: It has been said that nobody will exercise just because it is good for them.  We need additional motives or goals that mean something to us and that will come as a result of regular exercise.

It is important to identify your goal so your exercising effort is focused on your goal(s) to keep motivated.  The more motivating your exercise becomes the more enjoyable it will be.  More enjoyment produces more consistent and greater results!

So how do you make exercise fun?  First of all, stop thinking of it as exercise and start thinking of it as play.  You remember play: those activities you enjoyed as a child.  Turn exercise into play!  Usually, play involves interaction with friends and variety.

Keep your play fun, positive and exciting! Remember, have fun. For more information and tips on exercise, go to http://www.fitteryounow.com.

Stay healthy

Alex

Hi all

The problem of setting the training at a certain moment in the day is more serious than it appears to be. The choice of the period when we train depends on more factors.

It’s clear from the start that we cannot consider the period of three hours after every main meal, because this interval must be allotted to digestion only. Considerable physical effort is totally unadvisable in this period (blood must not be directed to the muscles, since gastric digestion has priority).

More exactly, people should train when their stomach is empty, but the level of glycemia must be constant. Considering a normal awake – asleep rhythm, there are two favorable moments when we can set fitness programs and training in general: one in the morning, between 10-12, and the other one in the afternoon, between 16-19.
 Current practice in most of the sports confirms these periods as best for training.

Another argument for choosing one of these intervals for training is the body temperature, which now gets to its maximum. The second period (16-19) is even better than the first one from this point of view, because the temperature is higher and this enhances sport performance.

It is not advisable to train very early in the morning, right after waking up and before breakfast. However, there are authors who support the idea of having the training in this period. The reserves of glycogen are limited after the lack of food during sleeping and this is a reason for using the adipose tissue earlier in training than in other cases.

Unfortunately, at the same time, the stress hormones (cortisone) are secreted abundantly, so besides the adipose tissue, there is the risk of losing precious muscular tissue.

Another argument against this is the fact that body temperature is very low in the hours of morning, so no motion parameters (force, resistance, speed, mobility, skill) can be fully activated. Thus, a prolonged and tiring warming up would be necessary, hindering the actual training.
 
Everybody agrees that training before bedtime is not advisable at all, because they delay sleep a few hours, given growth of cortical activity and of body temperature.

This schedule can be adapted to any biorhythm and time zone and once automatism installed, effectiveness of training will definitely increase.

Stay Healthy

Alex

Well it’s good news for anyone looking to build their own website because someone has finally devised a program to help you build a website in three easy steps regardless of ability.
 
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Let me give you an example. Let’s say you want to create a niche website based around weddings.
 
You would simply add the keyword ‘weddings’ to your admin control panel and Multi Profit Websites would AUTOMATICALLY generate you a wedding themed website. You can also add your own content to make your website 100% unique. AND YOU CAN BUILD AS MANY WEBSITES AS YOU WISH.
 
This really is an amazing product and you simply have to check it out:
 
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I have already started building my online empire with Multi Profit Websites and I would suggest you do the same.
 
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Feel free to share your experiences with Multi Profit Websites,
 
Alex Fyfe.

Hi all..

This will be my last post during this festive period so i’d like to take the opportunity to wish you a very merry christmas & a great new year.

Best wishes.

Stay healthy

Alex

As I pushed against the pedals of my bike during a recent bike (spin) class at the gym, I observed my own discomfort rise as the intensity of the class increased. Confronted with both physical and emotional discomfort, I became consciously aware that I had two primary choices in response to my pain. Each of these responses would impact differently on my outcome and results. So what result could I expect to achieve by stepping out of my comfort zone?

Placed under pressure, my physical body responded by ‘heating up’ – my breathing became shallower and faster, my legs began to ache, and beads of sweat erupted over my body, slowing dripping off my face in steady drops onto the floor below. As I reached for a towel to wipe my face and momentarily recover, I realized that I was now experiencing emotional discomfort as well.

As my physical discomfort intensified, so did my emotional discomfort. I experienced feelings of doubt as to whether I could continue with the level of intensity, and feelings of wanting to disconnect and/or quit from the physical discomfort I was experiencing.

In response to being pushed outside of my comfort zone, my two choices or responses to this situation became immediately apparent.

One choice was to ‘back off’ or slow down, and thereby reduce and/or minimize my discomfort. If I took this choice, I knew I could experience returning to a place of physical comfort, where my body ‘cooled’ down and relaxed, and also to a place where my emotions would return to a calmer state.

The other choice I faced was to notice and accept my discomfort, but to decide that I would continue regardless. In this decision I understood I could continue to experience discomfort (for a temporary period), and perhaps even face the possibility that the intensity of discomfort would increase.

To determine my choice, I asked the question: “What is my intent in taking this class? What are the results I’m looking to achieve?”

Is it to experience exercising comfortably – knowing that by not extending or pushing my limits, there was a good possibility that my level of fitness and physical shape would remain unchanged (or be very minimal)?
OR
Is my intention to experience change and growth in terms of my physical fitness and shape, knowing that in order to achieve this I would likely need to push my current physical comfort boundaries?

Relative to my short and long-term goals for the class, (which in this instance was to increase my fitness), making the choice to ‘push’ through my discomfort and persist with that temporarily, was more likely to produce the result I was after.

I decided the ‘uncomfortable’ choice was more in alignment with my intention, so I chose this in preference to remaining ‘comfortable’ throughout the class.

In my opinion, there was no ‘right’ or ‘wrong’ answer faced with the above choices. Rather, simply an awareness of whether the choice made was in alignment with the end result I wished to experience.

So why would you want to step out of your own comfort zone?

When you’re next exercising – be it walking the dog, exercising at home or at the gym – why not ask yourself this question to provide you with the answer.

‘What is my intention by participating in this particular exercise?’

If your own intention is purely for pleasure or recreation, then you may be quite willing to create the experience where your exercise is comfortable and painless.

If however you are looking to produce change at a physical or fitness level, consider the possibility that experiencing some discomfort may be necessary in order for you to achieve these results.

Choosing a state of ‘discomfort’ or ‘comfort’ is not a judgment exercise, simply a choice you make relative to creating an outcome more in alignment with your desired result.

To see how I went outside my comfort zone check out A Fitter You Now.

Stay healthy

Alex

Hi all

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Big Deal?

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=============================================
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To your success,

Alex

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Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.

What Is Resistance Training?

Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. Resistance training is simply about increasing the strength of the body, not its size.

Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.

How Does Resistance Training Work?   

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.

Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.

Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.

2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.

3. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.

4. Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.

5. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury.

The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.

Stay Healthy

Alex