Is it the same every year? You make the resolution to work out more and lose weight. You start strong and by the end of January you are already giving up. Sound familiar? Try these tips and this year will be your year to get it right.
Write it down - make sure it is posted where you can see it everyday.
First thing in the morning do something to support your resolution even if it’s just taking the dog out for a walk.
Read a self help book or watch The Biggest Loser.
Put it in your daily calendar and make it your priority.
Try to find different places or environments to keep your resolution fun.
Ask for help from family and friends. It can make all the difference in the world.
Lastly start a savings account or any other reward system - add a dollar for each day you keep your resolution. Set a goal then reward yourself when you meet it.
Make 2009 your new beginning and give yourself another chance to get it right.
Day after day, week after week we walk or run on our treadmill. We all get bored from time to time. After watching The Biggest Loser this week I have been inspired to do more hiking. There challenge was from sun up to sun down - talk about a long day.
Most of us do the same Workout routine everyday. I’ll admit I do get in a rut sometimes, but in general I continually try to challenge my body to do more. When I first started Walking on the treadmill I thought it was pure torture to stay on it more than 30 minutes no matter what distance I got in. And if I even tried to jog I could only last for a minute or two. Now I can jog up to 4 miles and I change the speed and incline to challenge myself.
I really like the idea of going on a hike. If you do the treadmill everyday it will seem so much more exciting. You’ll get new views and time may even go by a little faster. Plus why not include your family. Kids need to learn early that physical Exercise is absolutely necessary for a healthy and strong body. So next time you’re bored with your Workout routine - take a hike!
The Biggest Loser continues to grab our attention. This past week when Bob came back to the gym and couldn’t believe the anger in Jillian’s face. Jillian gave Bob a recap of how she lost her temper and threw Amy out of the gym. Bob agreed that the contestants were going to have to realize they aren’t at the ranch to just have fun. The contestants need to see this as a huge privilege to be on the show. I think they know it is going to be tough, but don’t really grasp it until they get to the ranch. Most things worth having are worth the hard work it takes to get there. It is a little frustrating to see people not appreciate the opportunity they have been given.
As far as Jillian’s temper tantrums on the show - You know they only show you what they want you to see! They edit out so much , so they are making Jillian look like the foul mouth bully, but what they don’t show you is how she is understanding and really does care about each and everyone of her team members. We have to remember this is TV and they will play what grabs the audience!
Bottom line I feel they are both excellent personal trainers. Bob is a more even temper person which appeals to me, but some people might need a kick in the pants to get them motivated. You have to know what works for you.
Research shows that quick bursts of vigorous Exercise like these high powered moves from Tracey Mallett can rev calorie burn for hours to help you lose weight.
0:00 - 1:00 Bouncing Shuffle - Squat slightly with elbows bent at sides. Shuffle left to right for 4 counts each.
1:00 - 1:30 Jog in place
1:30 - 2:30 Speed skate - hop from side to side, swinging opposite leg behind you and arms in the direction you’re moving.
2:30 - 3:00 Jog in place
3:00 - 4:00 Knee crunch - lunge with left knee bent, right leg extended behind you, arms to front at shoulder height. Bend right knee and pull toward chest as you crunch upper body toward right knee; extend back to lunge. Switch legs after 30 seconds.
4:00 -4:30 Jog in place
4:30 - 5:30 Junp squat twist - Squat with feet hip-width apart, hands behind head. Rotate torso to left and right, then jump, hands overhead. Land with knees soft and repeat.
5:30 - 6:00 Jog in place
Variety in my Workout routine is what keeps me going. Add this quick Workout when you need something new or different.
I like that in this episode Jillian took the time with Michelle to get to the bottom of her emotional troubles. Michelle shared her feelings about how hard it was to be on a team with the mother who abandoned her years ago. Jillian tried to get Michelle to see her mom’s point of view. Dealing with your emotions is such a huge part in Losing Weight.
I realize the money option makes for interesting tv, but there should be no price worth the possibility of elimination. Jerry and Collen believed they could make their goal in time for the weigh in. With the statistics being pointed out to them they didn’t realize just how tough week two can be. They needed to remember the reason they are there is to lose weight and to stay at the ranch as long as possible. They have been given an awesome opportunity.
I like that Rocco appeared on last season and he was back in this episode. He told the contestants he wanted them to learn how to cook delicious, healthy and inexpensive meals. He separated the teams by having the better cook stand up and go to the kitchen. Then he told the remaining contestants that they would be the ones cooking. Rocco took the players that would be cooking to the grocery store. Once there, he told them what meals they would be preparing for their teammates. He is providing an important element in Losing Weight. Rocco is giving all of us the tools to cook and eat more healthy.
Most people who have over a 100 pounds to lose feel overwhelmed. They don’t know where to start. Here are a few basic rules to stay motivated and injury free.
First get your doctors ok. Then go slow and steady. Pick a level that feels good and you’ll be more likely to Exercise regularly.
Next keep it low impact. Less stress on joints helps to avoid injuries especially if you have a lot of weight to lose. Walking is easy, practical and great for your heart. Other options that are joint friendly would be swimming, cycling and ellipticals.
Inch up gradually - Start with 10 minutes 3 or 4 times a week, then increase your time by 5 minutes each week until you’re up to at least 30 minutes per session.
Listen to your body - Fatigue, slight breathlessness and muscle burning are normal. But gasping for air, dizziness, fainting or sharp pain are signals to stop exercising and check with your doctor.
With these basic steps you too can lose weight and gain a healthier body.
The Biggest Loser is back. This year there are 4 teams of parents and their children and 4 teams of husbands and wives. Because of the intense family dynamics being added into the mix, it will help Bob & Jillian get at the root of what has led these people to obesity and given them the tools to help them get healthy and lose weight. This year’s group are going to be interesting. I feel I really get connected with the contestants and their journeys. I end up rooting for them to believe in themselves, to give it everything they have, watching them appreciate and take advantage of the awesome opportunity to train with Bob and Jillian. This show is such a powerfully positive, inspirational show - it changes peoples lives. I love that Biggest Loser motivates people to believe in themselves. I am looking forward to watching this season . The breakthroughs, successes, and struggles will keep us all watching.
Do you diet on the sly? Do you feel you need to keep quiet when you’re trying to lose weight because of what your friends or family will say? Do you cringe at the sight of a restaurant menu, or go missing when you catch drift of yet another work birthday party? Those pesky pounds may be the ultimate nemesis, but friends who don’t support your efforts to eat healthy certainly don’t help either. To my surprise, many of us plot our diets in secret to avoid annoying glares and nagging altogether.
Why won’t women just give each other a break? It’s like we all hate each other and we’re in constant competition. We should all support each other. I prefer to keep my healthy lifestyle out in the open because otherwise it becomes something to be ashamed of, and I don’t want to be ashamed of eating in a healthy way. I do make poor choices from time to time, but I believe everything in moderation. Moderation is the key plus plenty of Exercise.
Smart people who wear pedometers burn more than 100 extra calories a day according to a recent research study. That’s means you could lose up to 12 pounds a year. Walkers who aimed for 10,000 steps a day netted 4 times as many steps daily as those who didn’t try for a specific number. Also the walkers that kept a daily log of their miles added an extra 1.25 miles, while those who didn’t keep track added less than a half mile. Lastly you need to be consistent. Regular wear is key to results.
After finishing my four month Walking challenge I learned that I walk more when I’m wearing my pedometer. It contiunally challenges me to strive for more. I did keep a log which is key to success. If you are not wearing a pedometer yet - give it a try. It will help you lose weight and become a healthier person.
On September 9th, TRX is going to be releasing a new training program, TRX Essentials: Flexibility. Flexibility is crucial to attaining your fitness goals whether you???re trying to lose weight, maintain general wellness, or simply make it through a long day at your desk pain free. TRX can improve your flexibility and help you reach that goal.
???The TRX can safely build greater flexibility. It doesn???t matter if you???re someone who is super flexible or someone has never stretched before,??? says Mary Lou Schell, FA???s Manager of Education and Development. The TRX is a great tool to help you.
1. FUNCTIONAL FLEXIBLITY
The TRX is a functional tool that allows you to stretch your body using movements that mirror those you???ll use during strength and conditioning training.
2. INFINITE RESISTENCE/ASSISTANCE
The TRX enables infinite resistance or assistance to be applied while stretching on your own without the need for a partner to lend a hand.
3. MULTI-PLANE MOVEMENT
The TRX allows you to stretch in all three planes of movement that your body travels through in the real world.
4. SAVES TIME
When you own a TRX, getting and staying flexible is easy to achieve in just 15 minutes a day that you can also serve as your warm up.
Once you???ve read this series you???ll have a better understanding of stretching and how to integrate flexibility training into your program using the TRX. I have been very impressed with TRX since I started using it about 6 months ago. It gives you an amazing Workout and helps with your flexibility in the process.
