Tuesday, July 31, 2012

Include Strength Training In Your Workout



Dumbbells
One of the major advantages to lifting weights is that the more muscle you have the higher your metabolism will be, and a high metabolism means your body will burn calories quicker. So instead of only doing cardio to burn calories, consider toning up your body by building some lean muscle using free weights.
Free weights include dumbbells, barbells, medicine balls, sandbells, and kettlebells.

Resistance bands 
.Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, resistance bands,  rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract. Read more HERE

For my UK readers looking for a great range of free-weights, resistance bands and other fitness equipment, try Millet Sports, they're one of the UK's leading online sports and fitness equipment suppliers.

Monday, July 30, 2012

Exercise Makes You Feel Great

Exercise makes me feel great

The fact that exercise makes you feel great can be overlooked sometimes because we are prone to think of it as all pain, little gain. But exercise can make you feel great:
  • Exercise releases endorphins which are a feel-good, natural chemical, produced by the brain
  • Exercise makes you feel more alert and energetic
  • Exercise helps to relieve aches and stiffness in the body
  • Exercise boosts your confidence and self-esteem because you know you pushed yourself to do something that was challenging.
So the next time you want to feel good physically and mentally try doing some vigorous exercise instead of reaching for a less healthy alternative.

Sunday, July 29, 2012

Yes, You Can Change

yes you can change, change

Yes you can change...you must ALWAYS believe that. Even if you have not found the way today, keep on looking for it. You will find a way to change your weight and your fitness levels if you look for that way every day.

Jumping Rope Is Good For You


Jumping rope is good for you.

Why not set yourself a challenge to see how many consecutive jumps you can do. Marc from http://gettinoldainteasy.blogspot.co.uk/ did just that. Check out his videos below to see how he progressed and succeeded with this challenge:



Steps To A Healthier You


MyPyramid contains eight divisions. From left to right on the pyramid are a person and six food groups:

Physical activity, represented by a person climbing steps on the pyramid, to illustrate moderate physical activity every day, in addition to usual activity. The key recommendations for 2005 (other specific recommendations are provided for children and adolescents, pregnant and breastfeeding women, for older adults and for weight maintenance) are:

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. (At least 30 minutes on most, and if possible, every day for adults and at least 60 minutes each day for children and teenagers, and for most people increasing to more vigorous-intensity or a longer duration will bring greater benefits.)

Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

Grains, recommending that at least half of grains consumed be as whole grains

Vegetables, emphasizing dark green vegetables, orange vegetables, and dry beans and peas

Fruits, emphasizing variety and deemphasizing fruit juices

Oils, recommending fish, nut, and vegetables sources

Milk, a category that includes fluid milk and many other milk-based products

Meat and beans, emphasizing low-fat and lean meats such as fish as well as more beans, peas, nuts, and seeds

Source

Friday, July 27, 2012

Make Persistence Your Best Friend

You will experience many setbacks on the road to fitness and successful weight loss. Without the ability to persist through the setbacks you will surely give up. If you're experiencing setbacks and disappointments, the antidote to those setbacks is a big dose of persistence, again and again and again.

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Thursday, July 26, 2012

Focus On One Step At A Time

Successful weight loss is made up of many, many small changes of habit; if you focus on changing your habits one or two at a time, you're more likely to achieve success than if you try to change all your habits at once, only to see yourself as a failure when you don't succeed.

One or two steps at a time is how even the tallest staircase is climbed.

Wednesday, July 25, 2012

Effort + More Effort = Results

If you're not seeing the results...find ways to put in more effort. Effort once in a while is not enough; consistent effort is the key

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Workouts For a Strong Core

workout gif, exercise gif, fitness gif,

I found an Amanda Russel exercise video on YouTube and made this gif from it. Check out the video HERE on YouTube. Amanda is an excellent trainer and has many workout videos to tone up every part of your body.

Tuesday, July 24, 2012

Change Your Direction

A destination change is difficult and takes time, but a direction change can be achieved in an instant. Making very small changes to your diet and activity levels are the direction changes that can lead to a much better destination in your life than the one you'd arrive at if you did absolutely nothing at all.

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Monday, July 23, 2012

There Are So Many Reasons To Get Fit

This journey is not just about weight loss...it's about so much more.

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Vitamins and Weight Loss


People lose weight when they consume fewer calories than they burn. But scientists are finding that even outside of a low-calorie diet your food choices may help you drop those unwanted pounds. A few everyday options, specifically cinnamon, honey, Vitamin D and multivitamins, have been linked to lower body weight and body mass index, or BMI.
Read more: http://www.livestrong.com/article/300064-cinnamon-vitamins-weight-loss/#ixzz21QbIPqFt

The best way to get fiber is naturally, from whole foods in your diet. Most experts encourage eating foods naturally rich in dietary fiber – such as fruits, vegetables, whole grains, beans, and nuts -- because they also provide many other health benefits. But most people struggle to eat the recommended 25 to 38 grams of fiber each day. When you can’t get all the fiber you need in your diet, taking fiber supplements or eating foods and beverages with added fiber is one way to fill the gap
Read more: http://www.webmd.com/diet/fiber-health-benefits-11/fiber-supplements

For every 10 grams of soluble fibre that you consume a day, you lose 3.7% abdominal fat over a period of five years, according to a new study. Furthermore, if you exercise moderately you can double the loss of body fat.
Read more: http://www.multivits.co.uk/news/2011/08/fibre-removes-dangerous-abdominal-fat/


Sunday, July 22, 2012

Find Time For Exercise

Those who cannot find time for exercise, sooner or later will have to find time for illness.

This is a sad but true fact. Our bodies were designed for movement and if we don't get in the habit of regular exercise, sooner or later we will feel the detrimental effects of a sedentary lifestyle:

A sedentary lifestyle and lack of physical activity can contribute to or be a risk factor for:
  • Anxiety
  • Cardiovascular disease
  • Mortality in elderly men by 30% and double the risk in elderly women
  • Deep vein thrombosis
  • Depression
  • Diabetes
  • Colon cancer
  • High blood pressure
  • Obesity
  • Osteoporosis
  • Lipid disorders
  • Kidney stones
Source: Wikipedia

It is never too late to get healthier. No matter how unhealthy you are now you can do something towards eating healthier and exercising  a little more, even if it is only a small change...small changes over time can lead to big results.

Slow Progress Is Progress

Some quit due to slow progress. Never grasping the fact that...slow progress is progress.


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Saturday, July 21, 2012

Jiggle Less Leg Workout

leg workout gif

This gif demonstrates just one of the exercises on the 5 Min Jiggle LESS LEGS video I found on YouTube today…Click HERE to see the complete workout on YouTube.

New Body Under Construction

NEW BODY UNDERCONSTRUCTION

Thought I'd have a bit of fun making gifs today...hope you like this one.


Imagine The Future You

Spend some time each week imagining how the future you will look and feel.

One way to do this is to imagine yourself in a YouTube video as your slimmer, fitter self, telling people how you managed to lose all the weight and get fitter. Make this mind-movie as vivid as you can, have fun with it. You can even imagine yourself on a TV show and the host is asking you to tell viewers how you managed to change your body and mindset so completely, effectively and permanently. Remember, successful weight loss requires you to change three areas of your life - nutrition, exercise and mindset...this little exercise will play a part in helping you change your mindset.


Thursday, July 19, 2012

Watermelon Can Help With Weight Loss

Watermelon can almost be called a weight loss super-food. It contains only 30 calories per 100g, so you can eat quite a lot of it without making a big difference to your daily calorie intake. Its sweet, juicy deliciousness helps satisfy a sweet tooth thus making it easier to avoid higher calorie treats. Watermelon is a rich source of Vitamin C and also contains other nutrients like potassium, vitamin A and B...oh, and did I mention it's 92% water? 

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The Health Benefits of Apples

It seems that 'an apple a day really does keep the doctor away'!

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Sunday, July 15, 2012

Health is Wealth

The greatest wealth is health -Virgil

Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.  ~World Health Organization, 1948

In order to change we must be sick and tired of being sick and tired.  ~Author Unknown

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Saturday, July 14, 2012

Link Exercise To Something You Enjoy

Dancing is my thing. I have only to hear a tune that I love and I instantly get up from my chair and dance around my home. Recently I've begun doing this daily. I often go on to YouTube and type in some of the good old oldies that I love, then I dance away for 30 minutes to an hour...and I love every single second. When I'm enjoying myself like this, I don't want to stop and I look forward to doing it again the next day, plus I know I got a good workout because at the end of it I'm sweating and huffing and puffing. What do you love doing that does not look like exercise but can give you a great workout?

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You Can Do It

You CAN do it.

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Friday, July 13, 2012

Doubt Sees The Obstacles



Doubt sees the obstacles
Faith sees the way. 
Doubt sees the darkest night. 
Faith sees the day. 
Doubt dreads to take a step. 
Faith soars high. 
Doubt questions "Who believes?" 
Faith answers "I"  
-Author unknown

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Never Stop Trying

Never stop trying; If you just keep going you will succeed.

This is where it's at...persistence, perseverance and patience...just don't stop trying. I have discovered as I'm sure many of you have that so many difficult things can be mastered, eventually, if you JUST KEEP GOING.

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Thursday, July 12, 2012

Make a Small Change TODAY

Today is only one day. But what will happen in all the other days can depend on what you do today. It's been that way all year. All change begins with what you do today

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Tuesday, July 10, 2012

Make A Commitment



A commitment is a promise you make to yourself...when you quit you break that promise, so don't quit commit.

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Diets Don't Work

Diets don't work because diets are temporary...If you want temporary results, go on a diet. If you want permanent results create a new lifestyle.

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Sunday, July 8, 2012

Muscle Looks Smaller Than Fat

It's the fat on your body that makes you look fat. Muscle tissue looks smaller in size than fat of an equivalent weight. The more muscle you have the higher your metabolism will be and the more fat you will burn.

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Exercise Is Not Just For Losing Weight

Sometimes we're so focused on exercise for weight loss we forget exercise can be fun and a tremendous benefit to our overall health.

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Friday, July 6, 2012

Tell Yourself You Can Lose Weight

Everyday tell yourself "I Can Lose Weight"...because You Can.

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Weight Loss Motivation - Focus On Fitness


I'm finding that the best motivation for permanent weight loss is focusing on fitness. In the past I would try this-and-that-diet or eating plan and I'd lose weight, but once I'd lost the weight my goal was achieved, so there was no longer a need to focus on weight loss, consequently I would return to my old weight gain habits. Now I focus on fitness and since fitness and health are lifelong goals, I'm keeping the weight off.
I now eat healthier, I exercise more and I continue to look for ways to stay focused on fitness. Yes, weight loss is still a goal, but it is not the main focus....fitness comes first and weight loss seems to follow.

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Thursday, July 5, 2012

Successful Weight Loss Is Multifaceted

Successful weight loss is multifaceted...all the facets are important. Working on them one at a time and making small changes every month will help you lose weight steadily and permanently.

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Wednesday, July 4, 2012

Slower Weight Loss Lasts Longer

Sustained weight loss is not a quick-fix diet, its a long journey that requires patience and persistence as you learn new healthy habits that you can maintain for a lifetime.

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Swap It or Drop It

Swap it or drop it - Small changes can lead to big results.

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Small Changes Can Produce BIG Results

What small changes can you make to your eating or exercise? If you try to change too much at once, you may be setting yourself up for failure. Slow and steady progress is the best way to develop and maintain the type of lifestyle that will help you shed the extra weight for good.

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Tuesday, July 3, 2012

Walk A Mile A Day

Small habits repeated daily can go a very long way. For example, walking for just a mile a day may not seem much at first, but if you walked a mile every day for a year, by the end of the year you would have walked 365 miles...in ten years you would have walked 3,650 miles. Imagine the benefits to your body, your respiratory system, your heart, your muscles, your joints and your weight, if you were to walk just one mile a day.

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