Stress
During the Holidays
December 10th is supposed
to be the most stressful day of the year. Will it be for you? I would
have
thought thtat the shortes day of the year would have been the most
stressful!
Here are some ways to help
you to reduce your stress during the holiday season. Most people focus
on strictly the holidays. They stop exercising during the month of
December
and as a result, feel stressed! One way to relieve your stress, is to
find
some time and do some exercise, either outside or at the gym. This
allows
you to clear your mind of your holiday stress, worries and it also
helps
you to rejuvenate your body by feeding your body with fresh oxygen.
If you absolutely don't have
the time to exercise, sit down for a few minute and slowly breathe in
and
out a few times. This will help to relax your mind and hopefully make
you
feel re-freshed and focused.
Posted on: Monday
December 10, 2007
It's Not
How Big You Are
Exercise technique, focus
and discipline
Yesterday I was at the gym
and someone was working at a machine with me. I was doing reverse
tricep
extensions. He wanted to work in with me and out of common courtesy, I
said sure. He finished his set and asked me what weight I had it on and
I told him. He said that's a lot of weight for my exercise. I have to
admit
that it is quite a bit of weight, especially given the fact that I'm
not
a huge or big guy. I replied to him that it is a lot of weight!
This little story brings
me to what I want to say today. It's not necessarily how big you are
that
determines how much weight you can do for any particular exercise. The
factors that determine your strength or ability to lift or move a given
amount of weight are: technique, focus and discipline. Technique is
important
because if you don't use the proper technique you will obviously hurt
yourself
especially when you are lifting a lot. Also, without proper technique
you
don't get the desired benefit from the exercise and obviously, you will
not be able to perform the exercise or lift the weight. Focus and
discipline
are required because without the will to perform the task, you will not
achieve it!
Posted on: Wednesday November
28, 2007
Seasonal
Exercisers
There are a lot of people
who are seasonal exercisers. By the term 'seasonal exercisers' I'm
talking
about people who only exercise at certain times of the year. It could
be
for 4 or 5 months before summer to get in shape and look better for
summer.
This is especially true in November and December. I notice many people
do not go to the gym at this time of year. Gyms tend to slow down,
whereas
they really peak in January and February. It's no wonder many people
pack
on the pounds after Christmas.
Exercising your body shouldn't
be seasonal. It's not healthy and it doesn't accomplish anything for
your
body. Exercise workouts should be done on an on-going basis and
year-round.
I know most people can't go 2-3 times to the gym every week for 52
weeks.
It takes time and a lot of commitment. That's why it's good to come up
with a plan. For example, try working out 8 weeks straight and then
take
1 week off. In summer, do some outdoor activities like playing sports,
cycling or rollerblading. This way, it adds some variety into your
workout
routine.
Posted on: Monday November
26, 2007
Active
Pregnant Moms
We have all heard that children
these days are becoming more overweight and obese. This is particularly
true in Canada, United States and the UK. A research study has come out
finding that active pregnant moms have more active children. Another
good
reason for women to not only be active during pregnancy, but especially
throughout their lives! It's also a good way to reduce the growing
obesity
rate among children and ensure that your child is born healthy and
remains
healthy throughout their lives. Plus active moms set a precedent for
their
children.
It's perfectly safe to exercise
during pregnancy, but I suggest you check with your doctor first. Also,
you should be careful as to what exercises you do and the intensity
levels
you perform these exercises at. Best to seek the guidance of a
qualified
personal trainer or pick up a good book on exercising while being
pregnant.
Posted on: Friday November
23, 2007
Free
Exercise Program
Just in time for summer!
Occasionally I get special time-limited free offers that I am able to
offer
my visitors. Therefore, it really makes sense to visit my website and
blog
often.
For a limited time, you can
now get two free weeks to an exercise workout program. Along with the
two
week exercise plan, you'll also receive a free e-book called "27
Essential
Strength Training Exercises." Get
your free two weeks here.
Posted on: Saturday April
28, 2007
Eating Salt
Studies have been done and
you've probably heard this before: most people eat too much salt. A
diet
high in salt consumption can lead to high blood pressure and a possible
heart attack. If you know someone who has had a heart attack, you know
what's involved. I have a family member who had a heart attack late
last
year. She survived but now she has to take all sorts of medication
prescribed
by the doctors for basically the rest of her life. That's what the
doctor's
say. The only problem with taking all these pills is, what really are
the
long-term side affects of this medication on other bodily functions?
Doctors
say there are none, no side-affects, but do they really know? So the
best
thing you can do is to minimize your chances of a heart attack.
Lowering
salt consumption is one easy step to do this.
What you also have to realize
is that most processed foods (cereal, soups, deli meats) contain salt.
Some more than others like frozen foods tend to contain incredible
amounts
of salt even when the product mentions that it is healthy for you -
like
those healthy choice products that are appearing on the market today. I
really think that the food industry really needs to consider ways to
further
reduce the amount of salt in such foods. Even some restaurant foods
like
Chinese food contain a lot of salt. The food itself is healthy, but
it's
the added salt content that isn't!
So by adding extra salt to
your foods, you are compounding your salt intake. Unless of course, you
eat absolutely no processed foods! My suggestion to you when you cook,
instead of adding salt, try other spices or herbs. Add vegetables to
add
flavor to your foods. Use what's natural to add flavor.
These are just my thoughts
about eating too much salt.
Posted on: Thursday April
12, 2007
Abdominal
Exercise Video
I was testing out the video
feature on my digital camera in September 2006. I decided to create an
ab crunch exercise video because I really wanted to see how it would
turn
out. This weekend I finally got around to adding it to my website.
The video turned out pretty
good considering I am using only a 4MP digital camera. I tried to
demonstrate
the exercise and talk about how to do it at the same time. Not exactly
an easy task, so I added some text below the video. Next time I'll add
the voice later. You can view the ab
exercise video here.
Posted on: Monday March 12,
2007
Healthy
Eating
There are so many diet programs
out there, but it can be very confusing to determine which one to
choose
or is best for you. Even with all the studies out there, it can still
be
difficult to choose which diet works best for you. Right now there is a
study that has been released that indicates in the short-term that the
Atkins Diet helps young and middle-aged women lose weight. I don't
suggest
that you go out and try the Atkins Diet because in the long-run, how
effective
is it any way? How healthy is this diet in the long-run vis-a-vis high
blood pressure, your risk of a heart attack? My recommendation is that
you check with a nutritionist or your doctor before beginning any diet
program.
What I do want to share with
you are some tips to healthy eating.
Years ago I read an excellent
book on eating healthy and eating the correct combination of foods that
will prevent weight gain or in the long-run help you lose weight
naturally
and in a healthy way. Unfortunately, I forgot the name of the book or
the
authors. This book deals with eating the correct combination of foods
without
mixing more that two food groups during the same meal. The reason for
this
is that your body has trouble digesting all these different food groups
at the same time. For example, when you have a meal with say lean
meats,
eat it with a salad and not starchy foods like potatoes. Actually, it's
a good idea to incorporate vegetables and fruits with any meal to aid
in
digestive process of your body.
Other ideas to help you eat
healthy and lose weight:
Don't skip meals especially
breakfast
Eat
smaller-sized meals
Drink
1 to 2 cups of green
tea per day (helps to boost your metabolism and immune system)
Exercise
and be active on
a regular basis
Posted on: Wednesday March
7, 2007
Alzheimer's
and Exercise
You may have heard about
this information already or you may not have, but I think it's worth
mentioning
today on my fitness blog. It concerns Alzheimer's disease and exercise.
There are a number of ways
to prevent or slow down the onset of Alzheimer's disease. One of these
ways is daily exercise and staying active. Social interaction is
another
key to preventing Alzheimer's disease and this usually goes hand in
hand
with exercise. Whether you exercise at a gym or in groups outdoors, you
are exposed to social interaction.
This is just another exercise
tip to staying healthy.
Posted on: Thursday March
1, 2007
New
Fitness Message Board
I have just opened a new
fitness message board. Something a little different to get the fitness
community more involved. I'm hoping that it will provide you and all my
visitors with a useful forum to discuss various fitness, exercise and
health-related
topics. It could be your fitness success stories, reviews of fitness
books,
sport-specifi discussions or general questions you would like to pose
to
other people.
Check out the Popular Fitness
Message Board here.
Posted on: Thursday February
22, 2007
Exercise
and Summer
With spring and summer approaching,
have you been working out on a regular basis? If not, now is a good
time
to start. Actually, exercising shouldn't be a seasonal thing for most
people.
You should find time to be physically active at least 2 times per week,
while 3 times is more than enough for most people. To help you with any
workouts or cusomized workout programs that you may need, you may want
to check out the Global Health and Fitness program here.
For the people, who have
been exercising regularly you may now want to step it up a notch, fine
tune or select exercises that are sport or activity specific. By sport
specific I mean the following in this example:
I like to rollerblade from
mid-April to mid-October, during the warmer or hot months of the year.
There are certain weight training exercises that I like to do
throughout
the year on a weekly basis and they include the following: leg presses,
leg extensions and calf raises. I could do more like lunges, etc.., but
I feel that these specific exercises are more than adequate.
Around late February to early
March, I also start to use the glute machine, exercises for your butt.
There's one type of machine that's called a glute machine, I forgot the
name of the company. I think it's called Lifestyle Fitness? Anyway,
most
of the machines by this company are of low quality, but they do have a
few good ones and this is one of them. You are standing, you lean your
body forwards and press back with your leg. It is sort of a misnomer
for
a machine because I find it exercises the entire leg, including the
glutes.
It does a great job in simulating the skating motion when you are
blading.
By doing these 4 key leg
exercises, I don't feel any muscle soreness from the first time I
rollerblade
again after a 5-6 month weather induced layoff! Even if I go blading on
back-to-back days and nor should you.
Posted on: Tuesday February
20, 2007
Getting In
Shape For Your Wedding
If you are planning a wedding
right now for the summer or fall, you are aware that there are a lot of
things you need to do. You are also aware of the fact that both the
bride
and groom will be the center of attention during that day. It's
probably
more obvious that the bride will get more attention. It also due to the
fact that wedding dresses tend to reveal more. And if you are
over-weight,
it will show. So it's important that you look and feel good in your
wedding
dress.
In an ideal world, you should
be exercising on a regular basis so when the time comes to get married,
your weight should not be an issue. You should feel comfortable with
your
weight and you can focus on the other aspects of your wedding day. If
you
haven't been exercising and need to lose some weight for your wedding
day,
then it's time to start a workout program and examine your diet. Are
you
eating properly? Or what are you eating that has resulted in your
weight
gain? If you are unsure of where to begin since time is running out,
seek
the help of a fitness trainer. I highly recommend the Global
Health and Fitness Program.
After getting married, many
people stop exercising. This is the wrong thing to do. Looking good and
feeling well shouldn't be the focus of one day, your wedding day. You
should
be committed to a healthy lifestyle for your entire life.
Posted on: Monday February
5, 2007
Joining A
Gym
Why you should join a gym?
If you are fortunate to live
in a warm climate or you don't mind the cold weather, you could do all
your cardiovascular exercise outdoors and do your weight training
indoors
in your house. The only drawback with this approach is that you are
limited
to what you can do with respect to weight training. Gyms provide you
with
many more options when it comes to weight training and even
cardiovascular
exercise. There are all kinds of different and interesting fitness
classes
now available depending on your interests.
So the main benefit of joining
a gym is variety which allows you to achieve greater fitness benefits
whatever
your goals are. Other benefits of gym memberships are:
Motivation. The atmosphere
in a gym motivates you to work a little harder or put a little more
effort
into whatever you are doing.
Means of escape. It provides
you an escape from home and work.
Friendships. Many people
meet friends at a gym and some singles by chance, do even meet their
partners
at gyms.
As you can see there are
many benefits to joining a gym. Sure sometimes it's a hassle to go to
the
gym, but once it's part of your daily life, it's no different than
going
to work. The rewards you get are more than worth the effort. There are
also many gyms that are affordable so you don't have to spend
an
arm and a leg.
Global
Health and Fitness Program
Posted on: Thursday January
25, 2007
Green Tea
and Working Out
Do you need to increase your
energy levels during the day or increase your energy levels during your
workouts? You may want to start drinking caffeine-free green tea. I
started
drinking green tea last fall and my energy levels have increased during
my workouts and during the work day. The only days that I don't drink
green
tea is the day of my workout. I find that it tightens my muscles and
limits
my workout. I still don't understand why, but it may not be so for you.
So I've compensated for this little problem by only drinking green tea
the day prior to my workout and it seems to work fine for me. The most
I drink is two cups in a day, but usually one cup is enough for me.
So will green tea work for
you? Well I asked a friend to drink green tea and he has also noticed
increased
energy levels and lost a few pounds in the process. The reasons for
this
is that it boosts your metabolism and it also boosts, strengthens your
immune systm. It also has antioxidants.
Depending on what literature
you read, green tea is also supposed to fight stomach, skin cancers and
helps to prevent tooth decay. Green tea is also ideal to help you lose
weight.
I just wanted to share with
you want I know about green tea and the results I have gotten from this
tea. So instead of going for a cup of coffee, try some caffeine-free
green
tea. After a couple of weeks you should notice results and then you can
judge the merits of drinking green tea for yourself.
Posted on: Tuesday January
23, 2007
Rapper LL
Cool J Workout
Whether you are starting
to exercise or you have been working out for awhile now, it's always
helpful
to consult a professional trainer like Global
Health and Fitness to offer you advice with workouts and
workout routines.
You could go about it yourself, but you have to be dedicated and commit
your time to reading fitness books or watching fitness shows and DVDs.
This leads me to the topic
I want to discuss today. You see many rappers in music videos these
days
who are very muscular and chiseled to perfection. They have the perfect
type of physique. The type of bodies that the ancient Greeks were
accustomed
to portraying in their statues. The ancient Greeks were interested in
the
ideal human body or the perfection of the human form so it's no wonder
that the Olympic Games began in Olympia Greece.
Anyway, you see this perfection
in the human physique in rapper LL Cool J. He's been able to achieve
this
level of fitness through hard work, discipline and yes, with the help
of
his long-time personal trainer Scooter Honig. So even celebrities like
LL Cool J have consulted a personal trainer! Together they have created
a workout system that burns body fat and builds muscle. After seeing
this
picture of LL Cool J, you have to agree that his workout works.
Whether you want to achieve
the perfect body like LL Cool J or simply stay in shape and get the
best-looking
body that you possibly can or desire (more like the ancient Greeks
believed),
you can read more about his workout routine in his new book:
LL
Cool J's Platinum Workout
Posted on: Friday January
12, 2007
Online
Fitness Program Blog
I have for you an online
fitness program blog that I think you will find interesting. On this
fitness
blog members of Global's Health and Fitness Program post their personal
blog entries about their daily diet and exercise routines. It's
interesting
to read each person's blog entry to see how they are progressing with
respect
to their health and fitness goals and the questions they are asking the
Global's coaches and pros on how to improve, be guided or more
motivated
to achieve the best results they can.
I suggest that you check
out this new Online
Fitness Program Blog.
Posted on: Wednesday December
20, 2006
Exercise
and Your Health
It seems that almost every
time that I watch the news on TV, there is a news story about a
research
study that focuses on the benefits of exercise or physical activity for
your health. This morning I was watching the news and they mentioned
that
European researchers have found that one hour of vigorous physical
activity
or two hours of moderate activity per day will reduce your risk of
colon
cancer.
Do we really need such studies
to tell us this when it's a logical conclusion that exercise will
benefit
your long-term health? I guess we do in order to remind people of the
importance
of physical activity when it comes to your health. The human body was
designed
over time to be physically active in order to funtion optimally.
Would you buy a car and just
let it sit and rust? No. The human body is no different. Physical
activies
includes such things as going for a brisk walk, cleaning your house,
etc...
I know that cleaning your house is not fun. I hate it too. I wish we
could
create self-cleaning houses, but that's never going to happen in our
lifetimes!
That's why many people join gyms in order to exercise in a different
way
and meet some new friends in the process or just get away from problems
of every day life.
If you need help when it
comes to exercising, you may want to check out the rest of my website
or
visit the Global
Health and Fitness Program.
Also besides exercise, in
order to remain healthy, you must also eat properly and try to avoid
extreme
stress. But these two topics are blog issue for another time.
Posted on: Tuesday December
18, 2006
Exercises
at Work
Ever feel tired at work or
you have a problem that you cannot solve, why not take a break and
refresh
your body and mind with some quick and basic exercises. Maybe you will
not have time to go to the gym after work, why not spend 10 minutes on
these exercises before you leave work? They can be done anywhere with
no
equipment required.
Here are some exercises from
Tom Weede's latest book (see below):
Desk Exercises
Chair Leg Extension - Muscles
strengthened: Quadriceps (thighs)
Press
your tailbone firmly
against the back of the chair. If the chair is adjustable, move the
height
so your thighs are parallel to the ground. Lightly grasp the armrests
or
the edges of the seat pad. Keeping your back straight and looking
straight
ahead, slowly extend your right leg with your foot flexed toward your
shin.
At the top of the movement, your leg should be fully extended, but
don't
forcefully lock out your knee. Slowly return to the starting position.
Do 10 repetitions, then repeat with your left leg (this is one
set).
Isometric Hand Press - Muscles
strengthened: Biceps, triceps, chest
Sitting
upright in your
chair, grasp your hands together in front of your chest, and firmly
press
them together. Make sure you continue to breathe throughout the
exercise.
Hold for 10 seconds and then relax for 10 seconds, then repeat four
more
times.
Wall Push-Off - Muscles strengthened:
Chest, triceps, shoulders
Stand
about three feet from
a wall, and place your hands flush against the wall, about
shoulder-width
apart. Slowly lower your body toward the wall by flexing your elbows.
When
your elbows are aligned with your torso, push back up. Do 10
repetitions.
Make this exercise more challenging by using your desk: Stand several
feet
away and position your hands on the edge of the desk, shoulder-width
apart.
Then repeat the raising and lowering of your body by flexing your
elbows.
Overhead Press - Muscles
strengthened: Shoulders
Sitting
upright in your
chair, flex your elbows so that your left hand is in front of your left
shoulder, and your right hand is in front of your right shoulder. Your
elbows should be slightly flared out to the sides, just below
shoulder-level.
Lightly clench your fists with palms facing forward. Next, fully extend
your elbows without locking them out, with your hands moving toward the
center over your head. Slowly return to the starting position. Complete
10 reps. To make the exercise more difficult, use a book to press
overhead.
Drawing-In Maneuver -
Muscles strengthened: Mid-section
Sit
upright on the edge
of your chair, grasping the arm rests or the edges of the seat pad. You
can also stand with your hands on your hips, feet shoulder-width apart.
Next, pull your stomach up and in as far as possible -- think of
pulling
your belly button toward your spine. Hold that position for the count
of
five to ten, then release. Do 5 to 8 repetitions.
Flexibility Exercises Side
Bend - Muscles stretched: Back and sides
Sit
at the edge of your
chair with your back straight, and interlace your fingers with your
palms
facing away from you. Reach your arms straight above your head, then
lean
to the left from the waist and hold. Next lean to the right and
hold.
Cross Arm - Muscles stretched:
Upper back
Sit
upright and bring your
right arm across your upper body at about shoulder level. Your elbow
should
be slightly flexed. With your left hand, grasp under your right arm
just
above the elbow. Gently pull your right arm across your chest, toward
the
left, and hold. Don't shrug your shoulders -- keep them relaxed. Repeat
with your left arm across your upper body.
Neck Stretch - Muscles stretched:
Neck
Sit
or stand with your head
upright. Slowly turn your head to the right as far as comfortably
possible
and hold, then turn slowly to the left and hold. Next, let your head
fall
gently toward your chest and hold. Avoid tilting your head backward --
it weighs about 10 pounds, so this can put too much stress on your
upper
spine.
The following exercises
are from a book excerpt from Tom Weede's latest book: The
Entrepreneur Diet - The On-the-Go Plan for Fitness, Weight Loss and
Healthy
Living (December 2006). Published by Entrepreneur Press ;
Copyright
© 2007 by Entrepreneur Media, Inc.Tom Weede was a former
senior editor
of Men's Fitness magazine.
Posted on: Tuesday December
5, 2006
Abdominal
Workout
Looking for an abdominal
workout that actually works and can be done in 15-20 minutes, 3 times
per
day? Whether it's to tone your abs or get a six-pack, the effectiveness
of this workout depends on your nutrition and how slowly you perform
these
exercises with attention to your form.
Here's the workout:
Day 1
16 to 24 repetitions ab crunches
- front
16
repetitions ab crunches
- right side
16-24
reps crunches - front
16
reps crunches left side
16-24
reps crunches front
16-21 reps back extensions
16 reps ab crunches with
legs crossed and legs being lifted (from left side)
16
ab crunches with legs
crossed and legs being lifted (from right side)
16
ab crunches with legs
crossed over to side on floor (from left side)
16
ab crunches with legs
crossed over to side on floor (from right side)
30-40 reps of bicycle crunches
(20 to each side)
16-24 reps of legs straight
out and back to your chest
Day 2
16 to 24 ab crunches - front
16
ab crunches - right side
16-24
crunches - front
16
crunches left
16-21 back extensions
16 reps ab crunches with
legs crossed and legs being lifted (from left side)
16
ab crunches with legs
crossed and legs being lifted (from right side)
16
ab crunches with legs
crossed over to side on floor (from left side)
16
ab crunches with legs
crossed over to side on floor (from right side)
12 to each side- left, right
and middle. Almost like bicycle crunches but hold each time for a few
seconds
on your left, middle and right. These are the toughest to do and very
effective.
Day 3
16 to 24 ab crunches - front
16
ab crunches - right side
16-24
crunches - front
16
crunches left
16-24
crunches front
16-21 back extensions
12-16 to each side of side
bends (3-4 sets)
Not sure how to perform these
exercises, you will find some here
and or in this excellent book called: The
Complete Book of Abs found here.
Posted on: Monday October
1, 2006
Exercise
and Longevity
Your longevity, how long
you live, depends on exercise, nutrition, your genes, your size and
just
plain luck, too! As you can see, a lot of factors determine how long
you
live.
I was watching the news this
morning and there is this 75 year old man from Canada who competed this
past Sunday in the Toronto Waterfront Marathon. He completed the
marathon
in one hour and 30 minutes which according to someone interviewed is a
good time for most people. For someone his age, it's a fantastic time.
They showed him jogging towards the finish line. He looked great for
his
age.
This is not his first marathon,
either! He's competed in many and I hear he is known worldwide by many
people for this. So what's his secret? It's staying active and
exercising.
Preferably you should start exercising, i.e., taking part in sports or
some sort of physical activity when you are young and continue
exercising
throughout your life. For those of you who haven't done this or stopped
for whatever reasons, it's never too late to start exercising again
Posted on: Monday September
25, 2006
Ideal Body
Weight
How much should you ideally
weigh?
It all depends on a lot of
factors. Some are obvious like your height, your body's natural width
and
girth. Other factors are not as obvious such as your bone mass and
density.
There are adverse side affects to either weighing too much or too
little.
If you weigh too much then you may feel lethargic during the day and
your
body functions have to work extra hard putting unnecessary strain on
your
body. Likewise, weighing too little is not good for your health and
various
body functions. Also, trying to perform or take part in sports or
exercise
would not result in optimal performance.
The idea for this topic came
to me while I was watching CNN. They reported that Madrid is banning
extremely
skinny models. What constitutes skinny to them? Models who are 5'9"
tall
must weigh at least 122lbs and have a BMI of 18.
You must be wondering by
now what your ideal weight should be? The answer is twofold. First,
based
on your given height you should fall within a certain range. Your
doctor
should have a chart to show you this or be able to tell you this.
Secondly,
your body will tell you if you weigh too much. For example,
if you
are tired a lot during the day or unable to exercise at optimal levels.
Posted on: Saturday September
16, 2006
