Fitness
Top 5 Excuses Not To Exercise
03/07/10 09:08
According to the Centers for Disease Control and Prevention more than 50% of American adults do not engage in the required amount of physical activity for health benefits, and 25% of adults are not active at all.
That’s a lot of people making excuses! Constantly making excuses for things will never get you anywhere in life. It is time to ditch the excuses and find the real reason behind not wanting to do the things you are making excuses for.
Here are some of the excuses I hear most often when it comes to people not wanting to exercise. Maybe some sound familiar to you, or maybe you’ve even used some of them yourself.
1. I don’t have time to exercise.
People will always find time to do something they enjoy doing. Saying you don’t have time to exercise is just an excuse to get out of doing something you can’t be bothered doing. Now, I’m not saying that you are not a busy person. Maybe you are. But I am pretty certain that almost every person can find 30-60 minutes somewhere in the day, to exercise. Make an appointment with yourself to exercise.
2. There is no gym close to my house
You can get in great shape without ever stepping foot into a gym. Buy a set of dumbbells and some resistance bands so you can exercise at home. Stability balls are another great ‘home gym’ piece of equipment. An at home cardio workout only requires a good pair of running shoes, a jump rope, or even bike. No gym? No excuse!
3. I don’t know how to exercise
Exercise is not rocket science. If you really have no idea how to be active, go and buy a fitness magazine, ask a friend who exercises regularly for some tips, or hire a personal trainer. There is absolutely no reason why people can’t engage in some form of physical activity. Unless your doctor has specifically told you that you should not exercise at all, start by taking a jog or a walk around the block. There are also hundreds of exercise DVD’s and workout videos available that will take you through entire workouts based on your fitness level and goals.
4. I have no energy to exercise
Of course if you sit around all day doing nothing you will feel lazy. I know for me, the less I do, the lazier I feel throughout the day. Exercise has been shown to increase energy levels and leave people feeling better about themselves and more energized. Get up off the couch and get moving. Start with just 10 minutes of activity each day. Soon you will have the energy to do more.
5. I have no one to work out with
Do you really need someone to workout with? For most of us it would be nice to have some company. What will happen to your motivation though if your workout partner is not as motivated as you when it comes to exercise? What if they start skipping workouts and you’re left to workout on your own anyway? Would you stop too? Unless you have someone you know is totally committed to exercising with you, you really don’t need a workout partner. If you absolutely cannot workout alone … hire a trainer, participate in an exercise class, or take your furry friend for a walk.
As you can see, there are solutions to each of these excuses. Don’t let excuses get the better of you and keep you from reaching your goals. Focus instead on the benefits you will get from engaging in a regular exercise routine. You will be thankful you ditched the excuses in the end.
Kristy Lee Wilson AS, CPT, PES, CES
Contact me
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Getting Past Mental Roadblocks
02/27/10 13:43
Have you made progress or did your motivation sizzle out?
Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself.
If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Read the following 21 Mindset Tips and prepare your mind for success.
1. Success comes first in the mind, so visualize yourself accomplishing your goals.
2. Remember, you are the only person who can hold you back.
3. Forgive yourself and love yourself despite past failures.
4. Decide what is important in your life, and focus on that.
5. Conquer each negative thought the moment it enters your mind, when it is weakest.
6. Give up the idea that things won't go right unless you worry about them.
7. If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.
8. Look towards your future, if you believe the best is yet to come then it will be.
9. You become what you think about most.
10. The margin between success and failure is very small and easily bridged by determination.
11. Start your day by accomplishing your hardest task first.
12. Set small attainable goals, rather than one monumental goal.
13. Convince yourself that exercise is fun, and it will be.
14. Know your big reason why.
15. Create a motivating play list of songs to use as the sound track to your workout sessions.
16. Every decision you make leads you either closer toward achieving your goal, or farther from it.
17. If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.
18. Once you've set your goal, your attitude either pushes you toward accomplishment or failure.
19. If you don't know exactly where you want to go, you will likely end up someplace else.
20. You can have the body of your dreams, but first you must give up the belief that you can't.
21. You can only have two things in life: excuses or results.
If you're sick and tired of making excuses, then contact me today to get started on a results-driven fitness program.
Kristy Lee Wilson AS, CPT, PES, CES
The Winter Olympics Workout for Fat Loss
02/16/10 10:51
The Winter Olympics are the hottest event in the world right now, and fitness expert Craig Ballantyne has created a special workout for you so that you can join in the excitement.
You can use this to burn fat at home with little or no equipment, and join in the spirit of the inspirational Olympic Games at the same time. Enjoy!
Over to Craig for the workout...
We'll start with the Moguls Warmup.
I chose the moguls for warm-up, because that's where the skiers do all those crazy moves and look really mobile. One of the coolest events, for sure.
1. Jumping Jacks - 20 reps
2. Duck Unders - 6 reps per side
(You'll step to the side squat down and duck under as you move)
3. Stickups - 10 reps
4. Seal Jumps - 20 reps
(These are like jumping jacks, but cross your arms in front of you)
5. Pushups -10 reps
(Let's pretend you wiped out so you have to do pushups to get back up)
Next, we move into the first event...
The Ski Jump
Do a 10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to...
The Downhill Ski Race
1 Long Jump
10 Bodyweight Squats
1 Long Jump
6 Walking Diagonal Lunges per side
1 Long Jump
20-30 second squat hold in bottom position
Repeat 3 times.
Next up, we move to Speed Skating Strength Training
1. Skater Jumps or Lateral Lunges - 8 reps per side
(Beginners must do the lateral lunges)
2. Spiderman Pushups or Elevated Pushups - 8 reps per side
(Let's pretend we've had another wipe-out...so we need to do some pushups to practice getting up)
3. 1-leg Squats or Reverse Lunges - 12 reps per side
(Beginners must do the reverse lunges)
Take a water break here, and then move to more strength training, this time courtesy of a weird sport...Curling.
The Curling Strength Circuit
1. Lunges - 15 reps per side (you can use weights if you want)
2. Spiderman Climbs - 10 reps per side
3. Close-grip Pushups - 20 reps
4. Biceps Curls - 10 reps per side (Why curls? Because curlers love to drink beer, so you can do dumbbell curls to practice for post-game beverages)
Take another water break.
Optional: Hockey Strength Circuit (Use dumbbells or kettlebells)
1. Split squat - 8 reps per side (to build strong skating muscles)
2. 1-Arm Standing Shoulder Press - 8 reps per side (to practice raising your stick in the air after you score a goal)
3. DB Row - 8 reps per side (to strengthen your upper body & grip for hockey fights)
Figure Skating Bodyweight Strength Circuit
Now we combine bodyweight exercises for strength and finesse...
1. Reaching Lunge - 10 reps per side
2. 1-Leg RDL - 8 reps per side
3. Pushup or Dip or Overhead Press - 8 reps
Take another water break.
Sliding Sports Circuit (bobsled & luge)
1. Bobsled Push - 20 seconds
(For this, you'll need a "prowler sled" or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race...or you could just do a 20 second sprint)
2. Stability Ball Plank or Plank - 45 seconds (to simulate holding your body in the luge position)
3. Side Planks - 25 seconds per side
Next up, the plain ol' weird Biathlon (a combination of cross-country skiing and shooting). We'll modify it so that we do:
1. Shuttle Sprints - 15 seconds
2. Plank - 60 seconds
(to simulate the shooting position)
And if possible, add in some type of skill component to simulate the shooting...maybe shoot some basketball free throws...or shoot a Supersoaker at a target on the wall...no wait, bad idea.
But I'm sure you can come up with something. (Safety first!)
And that's it.
Finish with a water break, cool down, awarding of some gold medals, and closing ceremonies.
Hope you enjoyed that fun workout!
To find out more about these unique workouts and exercises, visit:
=>Click Here
Kristy Lee Wilson AS, CPT, PES
Contact me
You can use this to burn fat at home with little or no equipment, and join in the spirit of the inspirational Olympic Games at the same time. Enjoy!
Over to Craig for the workout...
We'll start with the Moguls Warmup.
I chose the moguls for warm-up, because that's where the skiers do all those crazy moves and look really mobile. One of the coolest events, for sure.
1. Jumping Jacks - 20 reps
2. Duck Unders - 6 reps per side
(You'll step to the side squat down and duck under as you move)
3. Stickups - 10 reps
4. Seal Jumps - 20 reps
(These are like jumping jacks, but cross your arms in front of you)
5. Pushups -10 reps
(Let's pretend you wiped out so you have to do pushups to get back up)
Next, we move into the first event...
The Ski Jump
Do a 10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to...
The Downhill Ski Race
1 Long Jump
10 Bodyweight Squats
1 Long Jump
6 Walking Diagonal Lunges per side
1 Long Jump
20-30 second squat hold in bottom position
Repeat 3 times.
Next up, we move to Speed Skating Strength Training
1. Skater Jumps or Lateral Lunges - 8 reps per side
(Beginners must do the lateral lunges)
2. Spiderman Pushups or Elevated Pushups - 8 reps per side
(Let's pretend we've had another wipe-out...so we need to do some pushups to practice getting up)
3. 1-leg Squats or Reverse Lunges - 12 reps per side
(Beginners must do the reverse lunges)
Take a water break here, and then move to more strength training, this time courtesy of a weird sport...Curling.
The Curling Strength Circuit
1. Lunges - 15 reps per side (you can use weights if you want)
2. Spiderman Climbs - 10 reps per side
3. Close-grip Pushups - 20 reps
4. Biceps Curls - 10 reps per side (Why curls? Because curlers love to drink beer, so you can do dumbbell curls to practice for post-game beverages)
Take another water break.
Optional: Hockey Strength Circuit (Use dumbbells or kettlebells)
1. Split squat - 8 reps per side (to build strong skating muscles)
2. 1-Arm Standing Shoulder Press - 8 reps per side (to practice raising your stick in the air after you score a goal)
3. DB Row - 8 reps per side (to strengthen your upper body & grip for hockey fights)
Figure Skating Bodyweight Strength Circuit
Now we combine bodyweight exercises for strength and finesse...
1. Reaching Lunge - 10 reps per side
2. 1-Leg RDL - 8 reps per side
3. Pushup or Dip or Overhead Press - 8 reps
Take another water break.
Sliding Sports Circuit (bobsled & luge)
1. Bobsled Push - 20 seconds
(For this, you'll need a "prowler sled" or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race...or you could just do a 20 second sprint)
2. Stability Ball Plank or Plank - 45 seconds (to simulate holding your body in the luge position)
3. Side Planks - 25 seconds per side
Next up, the plain ol' weird Biathlon (a combination of cross-country skiing and shooting). We'll modify it so that we do:
1. Shuttle Sprints - 15 seconds
2. Plank - 60 seconds
(to simulate the shooting position)
And if possible, add in some type of skill component to simulate the shooting...maybe shoot some basketball free throws...or shoot a Supersoaker at a target on the wall...no wait, bad idea.
But I'm sure you can come up with something. (Safety first!)
And that's it.
Finish with a water break, cool down, awarding of some gold medals, and closing ceremonies.
Hope you enjoyed that fun workout!
To find out more about these unique workouts and exercises, visit:
=>Click Here
Kristy Lee Wilson AS, CPT, PES
Contact me
Top 5 Fat Loss Tips
02/14/10 00:02
By: Craig Ballantyne, CSCS, MS
=> Click Here
Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts.
Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your "target heart rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").
If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat?
In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
I call this 'Turbulence'. By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling 'spinning' intervals as I'm convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about fat loss.
But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.
Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.
Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8] The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Try Turbulence Training today:
=> Click Here
=> Click Here
Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts.
Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your "target heart rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").
If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat?
In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
I call this 'Turbulence'. By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling 'spinning' intervals as I'm convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about fat loss.
But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.
Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.
Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8] The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Try Turbulence Training today:
=> Click Here
Was Your New Years Resolution SMART?
02/13/10 12:51
Can you believe it is already the middle of February! We start the New Year off with great intentions to make it our best year yet, but February is the month that most of us end up reverting back to our pre-New Year’s Resolution habits.
Among the top New Years Resolutions made each year are ones involving fitness. Most commonly weight loss. So let me ask you: Are you still on track, or have you already given up on your New Year’s Resolution?
It has been reported that approximately 92% of New Year’s Resolutions fail. This means that less than 1 out of 10 people will actually successfully accomplish their New Years Resolution. Based on that statistic, it’s no wonder we remain frustrated year after year about our ongoing, failed, weight loss attempts.
Why do you think the failure rate is so high?
It is because the resolutions we set are simply unrealistic. It’s great to dream and challenge ourselves, but it’s important that these dreams are realistic. When we set ourselves unrealistic expectations, we quickly get discouraged and give up on the goal altogether.
To help get you back on track, let me share with you my tips on how to set SMART goals and make 2010 the year you finally succeed in achieving that New Year’s Resolution you made!
SMART Goals are:
Specific: Research shows that the more specific your goals are, the more likely you are to achieve them. So ask yourself questions such as: How much weight do I want to lose? What dress size do I want to be? When you answer these questions be painstakingly specific with yourself.
Measurable: You need to set goals where you can physically measure your results. Whether it be by pounds on a scale, inches on a tape measure, or even fitting into a piece of clothing you have not been able to wear in years. You need to be able to measure your results.
Attainable: If you set the goal to lose 30 pounds, you are not going to lose it all in one month. Setting unattainable goals will simply end in failure. Instead, break your goal up into smaller attainable goals such as losing 1-2 pounds each week. Achieving each smaller goal will reinforce your progress and you will eventually reach any desired goal you set yourself.
Realistic: In order to set realistic goals you really need to know yourself. You want to challenge yourself, but still remain realistic and honest about your abilities. For example, if you are not a morning person then do not base your weight loss workout routine on 6 am gym sessions. You will not stick with this plan very long. Instead, commit to exercising at a time of day you know will work for you.
Time-bound: Every smart goal needs a deadline. Keep the above steps in mind and give yourself an exact date and time that your goal needs to be achieved by.
The New Year is still young, so now is a good time to go back and review your resolutions. Follow the steps above to be sure you have made a SMART resolution that will make 2010 your year to finally conquer that New Year’s Resolution!
Kristy Lee Wilson AS, CPT, PES
Contact me
Among the top New Years Resolutions made each year are ones involving fitness. Most commonly weight loss. So let me ask you: Are you still on track, or have you already given up on your New Year’s Resolution?
It has been reported that approximately 92% of New Year’s Resolutions fail. This means that less than 1 out of 10 people will actually successfully accomplish their New Years Resolution. Based on that statistic, it’s no wonder we remain frustrated year after year about our ongoing, failed, weight loss attempts.
Why do you think the failure rate is so high?
It is because the resolutions we set are simply unrealistic. It’s great to dream and challenge ourselves, but it’s important that these dreams are realistic. When we set ourselves unrealistic expectations, we quickly get discouraged and give up on the goal altogether.
To help get you back on track, let me share with you my tips on how to set SMART goals and make 2010 the year you finally succeed in achieving that New Year’s Resolution you made!
SMART Goals are:
Specific: Research shows that the more specific your goals are, the more likely you are to achieve them. So ask yourself questions such as: How much weight do I want to lose? What dress size do I want to be? When you answer these questions be painstakingly specific with yourself.
Measurable: You need to set goals where you can physically measure your results. Whether it be by pounds on a scale, inches on a tape measure, or even fitting into a piece of clothing you have not been able to wear in years. You need to be able to measure your results.
Attainable: If you set the goal to lose 30 pounds, you are not going to lose it all in one month. Setting unattainable goals will simply end in failure. Instead, break your goal up into smaller attainable goals such as losing 1-2 pounds each week. Achieving each smaller goal will reinforce your progress and you will eventually reach any desired goal you set yourself.
Realistic: In order to set realistic goals you really need to know yourself. You want to challenge yourself, but still remain realistic and honest about your abilities. For example, if you are not a morning person then do not base your weight loss workout routine on 6 am gym sessions. You will not stick with this plan very long. Instead, commit to exercising at a time of day you know will work for you.
Time-bound: Every smart goal needs a deadline. Keep the above steps in mind and give yourself an exact date and time that your goal needs to be achieved by.
The New Year is still young, so now is a good time to go back and review your resolutions. Follow the steps above to be sure you have made a SMART resolution that will make 2010 your year to finally conquer that New Year’s Resolution!
Kristy Lee Wilson AS, CPT, PES
Contact me
The Blame Game
01/17/10 09:19
If you go by what you hear in diet ads then you believe that it's anyone's fault but yours.
The big diet companies think that if they put the blame on you, then you wouldn't buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.
Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college...but ultimately you have the body that you accept.
I'm going to repeat that so it will really sink in.
You have the body that you accept.
Embracing the blame for your current weight is not a bad thing - it's empowering. Think about it. If it really wasn't your fault, if it really was due to a long list of variables that you have zero control over, then you'd be stuck. You'd have no way to change.
The Secret Behind 'Before and After' Pictures
Allow me to pull back the curtain for you on something that the diet industry doesn't want you to know. You've seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it's the same across the board.
Look into the eyes of any person in their before picture and you'll see that they are disturbed. The body they have is no longer in sync with the body they can accept.
They changed the body that they accept.
Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.
Your Time To Transform
Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you've been OK with it.
Oh sure, you aren't thrilled with it, and you even talk about losing weight and getting fit, but you haven't changed what you'll accept. Here's how to transform your body in 3 steps:
Step One: Get Disturbed
You've heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can't live another day in the body you currently have.
It's time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!
Step Two: Get Focused
Without clarity it's very hard to get where you want to go. Now that you're disturbed with the body you have, it's time to decide what the body you can accept looks like.
I want you to think in concrete and specific terms. Just like the captions under those before and after pictures - "Suzy lost 25 lbs", "Mike lost 8 inches from his waist", "Jenny went from a size 18 to a size 6".
Get a clear picture in your mind of what you'll look like in your after picture and visualize what the caption will read.
Step Three: Get Moving
The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you can do right now.
Don't you agree that you'll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you'll be happier.
I've helped scores of clients just like you finally lose their unwanted weight.
I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you'll accept of yourself.
What will you accept?
Contact me today!
Kristy Lee Wilson AS, CPT, PES
The 5 Biggest Fitness Mistakes
01/13/10 22:24
By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.
Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.
The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.
Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?
The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.
Mistake 3: You don't warm up
Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.
The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.
Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.
Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.
Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.
The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.
Contact me today to schedule your first workout.
Kristy Lee Wilson AS, CPT, PES
Where Did The Time Go?
01/09/10 22:13
At least that's what they tell themselves .
I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts.
Below are some tips to help you escape the time crunch excuse in three easy steps:
Step One: Schedule Your Workouts: You've heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you'd never skip a workout and you'd be in amazing shape.
While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don't laugh, I'm serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.
Identify three 40-minute time slots and mark them on your calendar. That is when you'll exercise.
Remember this: if the thought that you should exercise this week is floating around in your head, but you haven't anchored it down to a specific time and date, then it will quickly disappear.
Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.
Use the following three tips to bring your routine up to the next level:
1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don't worry, it's not complicated. Interval training is simply alternating between different short bursts of activity.
Here's an example: Let's say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:
* Lunge while curling dumbbells, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Squat while pressing dumbbells overhead, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Crunches on an exercise ball, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Leg raises off the end of an exercise bench, 15-20 repetitions
Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It's simple really...
When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it's a long and lonely road. A road lined with detours that threaten to undermine your progress.
When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.
And I'll be the one congratulating you when your goal is met.
Contact me today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.
Kristy Lee Wilson AS, CPT, PES