Consistency...steadfast adherence to the same principles, course, form, etc. After deciding what you want to do (your goal), it takes consistent work to achieve it. That applies to anything you want to do--learn to paint, hit a home run, lose 10 pounds, complete a marathon.... You have to set a goal and work toward it in a consistent way. You can't decide today that you want to run a marathon this weekend. You have to build up your distance and you have to work on it, consistently. Since this blog is mostly about fitness, consistency means that you have to work at it--changing your diet, actually GOING to the gym, doing cardio. It starts with today and you do it one day at a time...everyday. If you are consistent, you will achieve results but--you have to work at it one day at a time.
Start today. Change your body, change your life!
Monday, August 3, 2009
Monday, July 20, 2009
Write it down!
Whatever it is--write it down! Your goals, your workouts, your food intake (aka--food diary), cardio... You will be surprised what you will find when you write things down. For instance...you might just find that you have been eating way more calories than you thought. When you write it down--ALL of it. Those handful of nuts, a couple of Hershey's kisses here and there... You really don't realize what you are putting in your body until you write it down. And don't forget what you drink too. We drink a lot of calories that we don't even think about--tea, energy drinks, soft drinks, beer, wine, sports drinks. All of that adds up.
Your workouts. If you don't write it down, you don't know how you are progressing. You "think" you remember but you don't. You can keep up with the exercises, the weights, the reps and even make notes on how you feel on that particular day. I make notes about my wrist, elbow or whatever else is bothering me on that day. I also keep up with my cardio on my planner. I used to write down what type of cardio (walk, bike, elliptical) and the time. Now--I just circle the day when I do my cardio. Then I have a little contest with myself and note how many days this month I have done cardio. Just another little motivational tool I use myself.
The best way of documenting your progress is taking pictures. People say they don't want to have pics of them at their worst but...you will definitely be able to see the fruit of your labor if you take some pics. You should try to take them at the same place with the same outfit (bathing suit, shorts/shirt, etc.). If you keep them and date them, you can see the progress much better than just looking at yourself in the mirror. A picture gives you a different view. Looking at yourself in the mirror isn't really an objective view. Pictures really tell the story--good, bad and ugly.
So, now you have some new things to think about while charting your progress to a healthier you. I hope you will start doing some of these things and use them to make adjustments and progress toward your goal of a longer, healthier life.
Change your body, change your life!
Your workouts. If you don't write it down, you don't know how you are progressing. You "think" you remember but you don't. You can keep up with the exercises, the weights, the reps and even make notes on how you feel on that particular day. I make notes about my wrist, elbow or whatever else is bothering me on that day. I also keep up with my cardio on my planner. I used to write down what type of cardio (walk, bike, elliptical) and the time. Now--I just circle the day when I do my cardio. Then I have a little contest with myself and note how many days this month I have done cardio. Just another little motivational tool I use myself.
The best way of documenting your progress is taking pictures. People say they don't want to have pics of them at their worst but...you will definitely be able to see the fruit of your labor if you take some pics. You should try to take them at the same place with the same outfit (bathing suit, shorts/shirt, etc.). If you keep them and date them, you can see the progress much better than just looking at yourself in the mirror. A picture gives you a different view. Looking at yourself in the mirror isn't really an objective view. Pictures really tell the story--good, bad and ugly.
So, now you have some new things to think about while charting your progress to a healthier you. I hope you will start doing some of these things and use them to make adjustments and progress toward your goal of a longer, healthier life.
Change your body, change your life!
Sunday, July 12, 2009
Other things...
In addition to changing your diet, exercising and doing some cardio, there are a few more things that I recommend...stretching, chiropractic and massage.
If you have animals, you will observe that they get up stretch and then do whatever else they have in mind--usually to reposition and go back to sleep. However, they stretch a lot. You have probably noticed that you aren't quite as flexible as you were when you were a child. But, you can become that flexible again. All you have to do is stretch. A few years ago, I started doing a little night time, candle light stretching routine every night before bed. It was great. I felt better and it was a great way to unwind before bed. As with lots of other things, I got out of the habit... During this time though, I did feel much better. Trying to get back in the habit of it and want to encourage you to do the same. It doesn't have to be a big deal but if you start doing a little each day, you will reap the benefits.
Another thing I am a big believer in is chiropractic. I had never been to a chiropractor before I had an injury after a powerlifting meet about 10 years ago. Oh my gosh! I was in soooo much pain. (It turns out that one of my ribs had somehow gotten out of whack.) I realized then how easy it would be to get addicted to pain pills. They say that back pain is the worst--I can believe it! If your spine is out of line, it messes everything up. It is kind of like having a tire out of alignment--it wears wrong and won't perform at it's best. Ditto for your spine. The goal of fitness is to have everything running in it's peak condition. Getting yourself aligned is the start because if you are out of line, it will affect your entire body. After my first visit, I had to go several times to get myself straighten out. Since then, I go once a month for an adjustment--every month, without exception. You would not believe the difference!
Massage is another therapeutic thing that can not be overlooked. And when I say a massage, I don't mean having someone rub lotion over me--I can do that myself. I mean having someone get down in there and get those knots and kinks out of my muscles. I normally get a deep tissue or sports massage. Once upon a time, I traded out massages for workouts and got them weekly. Ahh. That was awesome! However, that deal ended some time ago and I'm back to the real world of paying for them. Weekly massage is the best but I know that most people can't afford that (I'm included in that group myself). If you could get them monthly or at least quarterly, it would make a difference.
All of these things together work toward making your body run at it's best and that is the goal--look good, feel good, live a longer more productive life.
Change your body, change your life!
If you have animals, you will observe that they get up stretch and then do whatever else they have in mind--usually to reposition and go back to sleep. However, they stretch a lot. You have probably noticed that you aren't quite as flexible as you were when you were a child. But, you can become that flexible again. All you have to do is stretch. A few years ago, I started doing a little night time, candle light stretching routine every night before bed. It was great. I felt better and it was a great way to unwind before bed. As with lots of other things, I got out of the habit... During this time though, I did feel much better. Trying to get back in the habit of it and want to encourage you to do the same. It doesn't have to be a big deal but if you start doing a little each day, you will reap the benefits.
Another thing I am a big believer in is chiropractic. I had never been to a chiropractor before I had an injury after a powerlifting meet about 10 years ago. Oh my gosh! I was in soooo much pain. (It turns out that one of my ribs had somehow gotten out of whack.) I realized then how easy it would be to get addicted to pain pills. They say that back pain is the worst--I can believe it! If your spine is out of line, it messes everything up. It is kind of like having a tire out of alignment--it wears wrong and won't perform at it's best. Ditto for your spine. The goal of fitness is to have everything running in it's peak condition. Getting yourself aligned is the start because if you are out of line, it will affect your entire body. After my first visit, I had to go several times to get myself straighten out. Since then, I go once a month for an adjustment--every month, without exception. You would not believe the difference!
Massage is another therapeutic thing that can not be overlooked. And when I say a massage, I don't mean having someone rub lotion over me--I can do that myself. I mean having someone get down in there and get those knots and kinks out of my muscles. I normally get a deep tissue or sports massage. Once upon a time, I traded out massages for workouts and got them weekly. Ahh. That was awesome! However, that deal ended some time ago and I'm back to the real world of paying for them. Weekly massage is the best but I know that most people can't afford that (I'm included in that group myself). If you could get them monthly or at least quarterly, it would make a difference.
All of these things together work toward making your body run at it's best and that is the goal--look good, feel good, live a longer more productive life.
Change your body, change your life!
Monday, June 29, 2009
Hydration
Hydrate...To supply water in order to restore or maintain balance. As many of you know, I recommend (ideally) that you drink a gallon of water a day. And I mean a gallon of water--not liquid. I know that many of you don't like water--not plain at least--and find any excuse not to drink it. I wanted to give you a few reasons that you should...
75% of Americans are chronically dehydrated.
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
Even MILD dehydration will slow down one’s metabolism as much as 3%.
One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
Lack of water is the #1 trigger of daytime fatigue.
Preliminary research indicates that 8 - 10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
The recommended guideline for amount of water you should be drinking is about half your body weight in ounces. So, if you weigh 200 pounds—you should drink 100 ounces of water per day. This is pure water—“liquid” is not the same as water. If you are having trouble with soft drinks, I recommend that you drink one glass of water for every soft drink. The goal is to gradually cut soft drinks out.
Makes you think a little more about the importance of drinking water huh? I drink it all day, every day. I feel bad without it. But, it wasn't always like that... I had to switch over from Coke a few years back. Speaking from experience--you really shouldn't just quit. The headaches are terrible! That's why I suggest you swap a water for a Coke until you get off of it. It's the lack of caffeine that gives you the headaches.
I hope this gives you some insight on the importance of drinking water. Stay hydrated in this heat--drink some water!
75% of Americans are chronically dehydrated.
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
Even MILD dehydration will slow down one’s metabolism as much as 3%.
One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
Lack of water is the #1 trigger of daytime fatigue.
Preliminary research indicates that 8 - 10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
The recommended guideline for amount of water you should be drinking is about half your body weight in ounces. So, if you weigh 200 pounds—you should drink 100 ounces of water per day. This is pure water—“liquid” is not the same as water. If you are having trouble with soft drinks, I recommend that you drink one glass of water for every soft drink. The goal is to gradually cut soft drinks out.
Makes you think a little more about the importance of drinking water huh? I drink it all day, every day. I feel bad without it. But, it wasn't always like that... I had to switch over from Coke a few years back. Speaking from experience--you really shouldn't just quit. The headaches are terrible! That's why I suggest you swap a water for a Coke until you get off of it. It's the lack of caffeine that gives you the headaches.
I hope this gives you some insight on the importance of drinking water. Stay hydrated in this heat--drink some water!
Monday, June 22, 2009
Simple Diet
Just a quick post today. I want to break what to eat down very simply--things to eat and things not to eat. It is a very broad but simple way to look at it. You don't have to count anything, measure anything, just make better choices. When you start making better choices, you will start seeing changes. Change your body, change your life...
Things to eat...
1) Fiber--vegetables, fruit, beans, fiber supplement
2) Raw vegetables
3) Berries
4) Nuts--1/4 cup is a serving size
5) Protein--at every meal
Things not to eat...
1) Pasta
2) Bread--except REAL whole grains
3) Commercial cereals
4) Soda--including diet
5) Packaged desserts--cookies, cakes, pies, crackers, etc.
This is a simple little diet to start with. It is not going on a diet but changing your diet. Change what you put in your body. Start today and see what happens!
Things to eat...
1) Fiber--vegetables, fruit, beans, fiber supplement
2) Raw vegetables
3) Berries
4) Nuts--1/4 cup is a serving size
5) Protein--at every meal
Things not to eat...
1) Pasta
2) Bread--except REAL whole grains
3) Commercial cereals
4) Soda--including diet
5) Packaged desserts--cookies, cakes, pies, crackers, etc.
This is a simple little diet to start with. It is not going on a diet but changing your diet. Change what you put in your body. Start today and see what happens!
Sunday, June 14, 2009
Observations...
I am an observer of people--I love to people watch wherever I go. Just back from a quick trip to Chicago and wanted to write about some things I saw... Lots of overweight people with overweight kids. People who had trouble moving, breathing, functioning...living. These people are passing on their bad habits to their children, who at ages under 10, are already exhibiting the same trouble that the parents have. This is unacceptable. The western lifestyle has got to change--no exercise, smoking, consuming WAY too many calories and very bad food choices--too much sodium, fat and processed food. We are slowly killing ourselves and our children.
Although many people think I judge them because they don't "look" like me, that is not the case. I look the way I look because I choose too. I like having muscles and being bigger and I have worked very hard for many years to achieve my "look". My concern for my fellow Americans is not the "look" but the health. A 5'10" man is not built to weigh 285#. His joints are not able to handle the stress, his organs are not meant to work the way they have to work to support the extra weight. Ok, the body is adaptable so it will carry the extra weight and work extra hard to support and maintain but eventually--it will cause problems. The obesity problem in America leads to a whole host of health concerns.... Being obese can take years off your life--literally--and cause you physical and emotional pain. It can make you less healthy, active, productive and sexy. And can lead to a less professionally and financially rewarding life. A list of things that being overweight contributes to: type 2 diabetes, increased risk for cancer, interferes with cancer treatment and can make recovery difficult, heart problems, joint problems, fertility and makes pregnancy riskier. Is that enough for you? Unfortunately, there is more...
I am concerned for our overweight children who will most likely only continue to get bigger as they get older because they have been taught all the wrong things--portion size, poor food choices, lack of exercise. As the problem increases, so does the burden of our already inadequate healthcare system. The system simply can not handle the steady rise of obesity related health care concerns. The sad thing is that most of it is self imposed. The good thing is that it can be prevented in the first place and can be turned around with some effort on our part.
Be mindful of what you do to your body--what you put in it, what you expose it to, the way you treat it. Start today making better food choices, start an exercise program and stick to it. You will reap the benefits of a longer, healthier life. Isn't that what you want? Live long, full, healthy lives.
Change your body, change your life!
Although many people think I judge them because they don't "look" like me, that is not the case. I look the way I look because I choose too. I like having muscles and being bigger and I have worked very hard for many years to achieve my "look". My concern for my fellow Americans is not the "look" but the health. A 5'10" man is not built to weigh 285#. His joints are not able to handle the stress, his organs are not meant to work the way they have to work to support the extra weight. Ok, the body is adaptable so it will carry the extra weight and work extra hard to support and maintain but eventually--it will cause problems. The obesity problem in America leads to a whole host of health concerns.... Being obese can take years off your life--literally--and cause you physical and emotional pain. It can make you less healthy, active, productive and sexy. And can lead to a less professionally and financially rewarding life. A list of things that being overweight contributes to: type 2 diabetes, increased risk for cancer, interferes with cancer treatment and can make recovery difficult, heart problems, joint problems, fertility and makes pregnancy riskier. Is that enough for you? Unfortunately, there is more...
I am concerned for our overweight children who will most likely only continue to get bigger as they get older because they have been taught all the wrong things--portion size, poor food choices, lack of exercise. As the problem increases, so does the burden of our already inadequate healthcare system. The system simply can not handle the steady rise of obesity related health care concerns. The sad thing is that most of it is self imposed. The good thing is that it can be prevented in the first place and can be turned around with some effort on our part.
Be mindful of what you do to your body--what you put in it, what you expose it to, the way you treat it. Start today making better food choices, start an exercise program and stick to it. You will reap the benefits of a longer, healthier life. Isn't that what you want? Live long, full, healthy lives.
Change your body, change your life!
Tuesday, June 9, 2009
Motivation...
Motivation...something that motivates, inducement, incentive. Hmmm. So, what is it that motivates you? You want to fit into those jeans? Break from the kids/husband? You want to buy a smaller belt? Your 25th class reunion? Bonding time with your puppy? Use it--whatever IT is...
However, you have to do it for YOU. You can't go to the gym, change your hair, or whatever--for someone else. If you are working out (or starting to) because someone else wants you to, it's probably not going to last.
The point is to take control of your life, make some changes and get started down the path to healthy. Change your body, change your life...
Ready, set, GO!!!!!
However, you have to do it for YOU. You can't go to the gym, change your hair, or whatever--for someone else. If you are working out (or starting to) because someone else wants you to, it's probably not going to last.
The point is to take control of your life, make some changes and get started down the path to healthy. Change your body, change your life...
Ready, set, GO!!!!!
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