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Showing posts with label Motivating Yourself. Show all posts
Showing posts with label Motivating Yourself. Show all posts

Pokémon Go as a Workout Plan - How to get the Most Exercise and the Most Pokémon

First, what is Pokémon Go?

Pokémon Go is a free-to-play location-based augmented reality mobile game that works on both Apple and Android devices (smart phones and tablets). The game uses real world exploration to collect Pokémon in the game, and later to battle Pokémon against each other.

Note - The game has become intensely popular, as the Pokémon Go craze has swept the USA and Canada. For some people it is now more popular than Facebook. It isn't just for kids either. Many adults, usually between 20 to 40, are now playing the game. But that doesn't mean that elderly people cannot get into it too, and are doing so - partially for the fitness benefits.

The goal of the game is to physically get the player to go from location to location, collecting Pokéballs, Pokémon, and other objects within the game. This means that people are walking, jogging, running, cycling, etc to get from location to location as part of the goals of playing the game.

Pokéstops are real world locations, varying from park benches dedicated to people, statues, museums, art galleries, historic sites, etc. At each Pokéstop a person visits they can then slide the icon sideways so it spins and they then get free Pokéballs and other stuff that are useful for playing the game.

Being close to Pokéstops also means that you are also in a great place to catch random Pokémon. They will randomly appear on the screen, usually with your phone vibrating or making a beeping noise to alert you that there is a random Pokémon nearby. Click on the Pokémon and you can attempt to catch it by throwing Pokéballs at it. (Which feels a bit like basketball, but once you get the hang of it throwing the balls and catching them is pretty easy. The only trick is if you miss, that Pokéball is gone and you can run out of Pokéballs very easily if you are struggling to get good accuracy with your throw.)

Pokégyms are unlike real gyms, in the sense that you don't normally fight people at gyms. When you visit one you can try to defeat the current defender(s) of the gym which works a bit like the old "King of the Castle" game you might have played when you were a kid. You fight your strongest Pokémon against whichever Pokémon are guarding the gym. If you manage to defeat all of the Pokémon guarding a gym, then you capture that gym and you can leave a Pokémon there to guard it. You will get your Pokémon back after they are later eventually defeated.

Pokémon Go's Augmented Reality

So why is Pokémon Go good for Fitness?

This game has been surprisingly good at getting people outside exercising when they would normally be indoors watching TV or fooling around on the internet. It is arguably a Competitive Sport.

The more you exercise, the more Pokémon you get, the more powerful those Pokémon become, the better they do in battles, etc. Thus it is a surprisingly powerful and easy way to motivate people to go outside and exercise.

That motivation factor is one of the biggest reasons why some people succeed at losing weight and others fail in their attempt. A game which helps motivate people to go for walks outdoors certainly scores points on the motivation factor, even if it does seem childish.

Now it is possible to gain various things within the game, like Pokéballs, just by paying for them. However even if you pay for the Pokéballs you still need to go outside and walk around to find and catch Pokémon - as they are rarely going to be on your doorstep. Thus while some people might choose to spend money in an effort to reduce how much exercise they have to do to play the game, they still need to exercise a fair bit just to find Pokémon.

Furthermore you cannot cheat during this game. While it is possible to catch a few Pokémon while in a car or on a bus, most of the time the speed of the vehicle will cause you to miss things, such as Pokémon and Pokéstops that are too far away by the time GPS catches up to the speed of the vehicle you are in. Thus the ideal speeds to be going is somewhere between walking and bicycling.

What I find fascinating is that this game has done what no sport has done before - get millions of people to suddenly go outside and exercise, with little more motivation than the attempt to find fictional non-existent pocket monsters who only exist within the game. You don't really get much out of the game beyond the fun of catching them, and the journey of catching them becomes the really fun part instead - in other words, walking around and exploring becomes the real challenge and the whole point of the game. The journey becomes both the means and the end goal.

10 Ways to Lose Weight using Pokémon Go

1. Family Fitness - Take the whole family with you and you can all play the game together as you explore. Friends who are also into the game means more people to talk to while you explore, so it becomes a social activity for everyone involved.

2. Jogging - Get from Pokéstop to Pokéstop faster by jogging. Dress for the occasion and take water with you! (Or plan your route so it goes by libraries with free water fountains.)

3. Cycling - Get there even faster on a bicycle. See more Pokéstops and catch more Pokémon in less time. Many bicycle trails will also have various Pokéstops along the way too.

Map of Pokémon locations in downtown Toronto
4. Walking - Take the easy way and just walk it. Very relaxing. In Toronto a simple walk around the downtown area will garner you quite a few Pokémon. See map on right.

5. Hiking - Hilly parklands can sometimes have lots of Pokémon. In the last two days I have visited two parks in Toronto and came away feeling invigorated from walking and exploring, and catching quite a few Pokémon.

6. Focus on Cardio - Don't be afraid to alter your speed now and then. Rotate between walking and jogging between Pokéstops the same way people do using HIIT (high intensity interval training). This way you get to enjoy the best of both worlds between walking and jogging, getting more Pokémon faster, but with breaks that allow you to take it easy once in awhile.

7. Stay Safe - Don't take silly risks. Pay attention to where you are going, what is around you, avoid cliffs or steep ledges, take the long way around, avoid dangerous shortcuts, and take your time. Also you don't need to look at your phone the whole time. You can ignore it while you walk from location to location.

8. Go to the Beach - If you want to swim, then do it safely. All of the Pokémon will be on the shore however as they usually dot places of importance, historical or otherwise. Many water-based Pokémon can be found near lakes, rivers, and ponds - and Toronto has plenty of rivers and water features to check out.

9. Rollerblading - Again, watch where you are going and be careful. Rollerblading will let you get from place to place faster, which saves on battery life - and you get to capture more Pokémon faster.

10. Skateboarding - Not for everyone, but still a decently fun way to get around Toronto.

Note - Fans of the Pokémon TV show will also note that one of the main characters also used a skateboard frequently to get around.


A Journey with Pebbles in your Shoes

"A journey of a thousand miles will inevitably include having pebbles in your shoes. Bend over, take off your shoe, shake out the pebbles and put your shoe back on. Keep walking, you will get there."


18 Tips for Long Distance Walking / Walking in a Walk-a-thon

Every few months Toronto has various organizations that organize walk-a-thon style events, usually raising money or awareness for cancer or various other ailments. Some of these activities include walking extremely long distances over 1 day, 2 day or even 3 day periods. However to do those kinds of extreme walking distances not everyone is up to snuff and perhaps should be warned that they should be "in good shape" before the Big Walk and should be trying to be "a bit more energetic and healthy" in the days leading up to the big event. Thus here are 18 tips for taking part in such a long journey. Many of the tips below are also handy for long distance hiking.

I have split these tips into several categories, what to do "Before the Big Walk", what to do the "Day of the Big Walk", and "After the Big Walk".

Before the Big Walk

1. Keep a balanced diet. At least one item out of every meal should be vegetables.

2. Start going for walks every day to get yourself in shape (and double check the condition of your shoes, see #11 below).

3. Start eating smaller more frequent meals. Four to five are better for you than three big meals as it is easier for your body to digest smaller amounts.

4. Aim to eat fresh produce, especially fresh veggies - the more colourful the better, as unusual colours have a greater variety of nutrients.

5. Eat a variety of meat products. Beef, chicken, pork, fish, liver, oysters and mussels. This way you are getting a wider variety of nutrients.

6. Hydrate every day. A long journey is harder on the liver and your sweat glands, so it is important for both that you are well hydrated on the days before the Big Walk.

7. Make sure you have cushioned, breathable socks. Aim for comfort.

8. Moisturize your feet regularly. Check for any recent injuries and make sure they have healed fully.

9. Do NOT have a pedicure before the Big Walk. You are not there to show off your feet.

10. Clip your toenails short. Lots of long distance walkers lose toenails if they are too long due to the constant rubbing of the inside of their shoes on their toes.

11. Make sure you have TWO sets of comfortable walking / hiking shoes. If you know the terrain is going to be more rugged, be practical and get hiking boots. Having a second set is smart in case the first set has any problems.

Mr T during an United Way Walk-a-thon in downtown Toronto
Day of the Big Walk

12. Take time once in awhile to stretch your legs a bit so you can avoid cramping.

13. Hydrate at least every 10 minutes. If going up rugged terrain, hydrate every 5 minutes.

14. Bring food and eat some of it while you walk. Don't worry about the calories, bring something that packs lots of energy in it.

15. Pace yourself. You don't have to be the fastest person in a walk-a-thon. It is not a race. Travel at a reasonable pace and take your time if need be.

After the Big Walk

16. Finish your walk with a cool-down. Stretches. Brief jogging in one spot. Talk to other people while hydrating / stretching.

17. When you are finished walking, drink a bottle of juice, chocolate milk, something with lots of vitamins in it. Korean vitamin drinks with ginseng in them for example are awesome. Even V8 juice is good if you like that stuff (I cannot stand V8). My personal preference is chocolate milk.

18. Daydreaming about a hot shower afterwards? Make it a cold shower or a cold swim instead. Having a cold shower reduces any swelling that may have occurred during your walk. Myself a cold relaxing swim is best, followed by a BBQ in the backyard.

Don't forget to eat afterwards!!! Preferably something with lots of nutrients and vitamins in it.



Happy Walking! :)

Building Confidence / Weightlifting

This article is a two-parter. Part One is about how weightlifting is a good activity for building your self confidence. Part Two is about how to maintain self confidence through a variety of methods.

Part One - Building Self Confidence through Weightlifting

Honestly any kind of exercise helps to build self confidence, but two activities that are particularly good at building confidence are as follows:

1. Training for Marathons.

2. Weightlifting.

In theory you could do both, but lets explain why both of these activities are good for boosting confidence.

In the case of Marathon Training, running long distances does two things: 1. You see a noticeable increase in endurance, and that in turn boosts your confidence. 2. Long distance running releases a cocktail of endorphins and hormones into your bloodstream which act like drugs and produce what is known as "Runners High". The combination of progressively building endurance while being rewarded for your efforts with Runners High is a surprisingly effective way of building confidence. Actually running a marathon and then being able to say "I did it" is a bit like climbing a mountain, it is an incredible boost to your sense of self worth having accomplished what you set out to do. Doing multiple marathons, perhaps improving on your time as you progress means that you can see marked improvement as you get both faster and become a more efficient running machine. Unfortunately Runners High is also addictive, so be warned not to overdo it. (Anything over 100 km per week is considered to be an exercise addiction.)

In the case of Weightlifting the boosts to your confidence are multi-faceted.

  • You still get a release of Endorphins and Hormones while weightlifting, although not to the same degree as Runners High does. The result is that many people who get really into weightlifting will experience an Endorphin High. Note - It isn't a high like being drunk or stoned. It is more a rewarding feeling of euphoria.
  • After exercising many weightlifters will report feeling "unstoppable" for approx. 45 to 60 minutes after their workout because they are "so pumped up". This is a combination of both the endorphins and the feeling that they are physically bigger immediately after a workout.
  • As time goes by your strength and endurance increase, and mentally you feel more capable and more confident about your physical capabilities. Be careful you are not over-confident however, that leads to foolish accidents.
  • It is true that many weightlifters like to admire themselves in the mirror. Some perhaps a bit too much, but they are doing so because they are liking the results they are seeing. The confidence is there, building. Sometimes it might be over-confidence, so try to focus on staying humble.
  • Use your strength to help people during your daily life. Suddenly helping someone carry a baby carriage down a flight of stairs doesn't seem so difficult and you feel good about doing it. Feeling stronger in your daily life will boost your own sense of self worth.

Weightlifting Tips

Tip #1. Be careful not to over-train. Over-training causes you to lose muscle mass and become weaker over time, because you are overdoing it. If you feel worn out, exhausted, completely out of energy after a workout then you might be over-training. A good way to prevent this is to take regular breaks, hydrate and to focus on a moderate amount of repetitions with a moderate amount of weight. Trying to do lots of repetitions and lift ridiculous amounts at the same time is just going to exhaust you, causing more harm than good. You will know you are over-training if you feel exhausted each time, and actually feel weaker as time progresses.

Tip #2. Keep a journal of how many exercises/repetitions you do each workout and focus on leaving the gym feeling pumped up instead of leaving the gym feeling exhausted.

Tip #3. If you are feeling ill, tired due to lack of sleep or less-than optimal on a particular day, try reducing the weight between 5 to 20 pounds and focus on building endurance instead of strength today. It is okay to have an off day.

Tip #4. Once in awhile, like once per week or once every two weeks, you should try lifting a new personal record. Each time, even if it less than you were hoping, you should write down your new personal best in your journal.

Tip #5. Eat healthy! This is perhaps the most important thing you can do. You cannot build a weightlifting machine by feeding the engine doughnuts and coffee filled with sugar and cream.

#6. Maintain Proper Form and Posture. Form is more important than weight or number of repetitions. Bad form leads to sports injuries. Good form builds muscle faster.

Part Two - Maintaining Self Confidence while Weightlifting

To explain this next part I am going to turn you over to the lady in the video further below who has multiple tips on how to maintain your self confidence by asking yourself several questions after your workout is over:

What did you do well?

What would you like to change or improve?

These questions are really geared towards making you a better weightlifter over time, but they also have the benefit of allowing you to evolve as a weightlifter and become better at it - and as a result it helps to maintain both your confidence and your motivation to keep lifting.

There are other tips for staying focused and staying confident while exercising. These tips include things like: Giving yourself a sports day once/week where you can go enjoy a fun activity outside instead of staying cooped inside in the gym all the time; Give yourself something to think about while you are exercising, like a mental puzzle or a mystery - this keeps your brain active on a task while doing the physical activity. eg. I like working on ideas for future projects in my head (whether they be woodworking, writing, artistic or even poetry) while I am weightlifting; Lastly, listen to music. A few good songs that make you feel excited to exercise certainly help keep you focused and enjoying what you are doing. Need more help? Hire a personal trainer.

Happy Lifting!


The Pet Project, Part Five - The Scaredy Cat

If you have not been following along, "The Pet Project" is my humourous yet somewhat serious project to help our cat, Victoria, to lose weight through a combination of exercise and diet. You can catch up on this by reading the posts in order:

Part One - "Our Cat is Fat"
Part Two - "Kitty is on a new Diet"
Part Three - "Cat Walking"
Part Four - "Conquering Failures"

Last week I talked about how I got a laser pointer and how I was going to use the laser pointer to tempt the cat into going outside in the hallway for walks.

Today I finally got the cat outside in the hallway, although not due to the laser pointer. I had to physically carry her out there, and then she immediately bolted back to the safety of our apartment. She is utterly terrified with going outside apparently, which is at odds with the fact her favourite hobby (ignoring sleeping and eating) is sitting at the window and watching the world outside.

So she is utterly fascinated by the world out there... but terrified of it too.

Which might make sense when you consider she is a rescue. We never learned all the details of what happened to her before the Toronto Humane Society rescued her, but our understanding is that she might have been abandoned on the streets by her previous owner.

Thus me picking her up and setting her down in the hallway might have been a traumatic reminder of the day she was abandoned, even though the safety of the apartment was right there, she had a leash on (although she doesn't understand the purpose of it - she thinks it is something to play with and bite), and I had zero intention of abandoning her. She immediately bolted back into the apartment, trying to get away from the dreaded hallway.

(It is also possible she smelled the scent of the neighbour's dog in the hallway, another cause for fear.)

Conquering fear isn't like conquering failures. You can't just solve it easily with ingenuity or some gadgetry.

For many people, not just cats, fear can be one of their biggest obstacles in life. Fear of failure. Fear of being embarrassed. It isn't so much the fear of death people are afraid of either.

Topping the list of phobias people have is the Fear of Public Speaking (glossophobia).

Many people would rather be operated on by a dentist while inside a pit of snakes that have to stand up and make a speech in front of lots of people.

Arachnophobia (fear of spiders) and Ophidiophobia (fear of snakes and serpents) are such common fears that many animals are likewise afraid of these creatures. Hence all the videos of cats jumping and running away at the sight of a cucumber - even cats that have never seen a snake (or cucumber) before still jump and run away at the sight of them because their DNA is wired to be afraid of snakes.

Many fears/phobias exist because they are for our own protection - fears of predators, fears of heights, fear of being trampled by large numbers of people, or fear of being trapped in a small space, fear of the unknown, etc.

However it is when those fears become irrational and interfere with our ability to live happy/normal lives that we have to start thinking of this on a therapeutic level.

A person who is afraid of open spaces (agoraphobia) is going to have issues with going jogging, cycling, mountain hiking, swimming and doing various sports. Treating that problem is the tricky problem...

Steps to Conquering Fear

#1. Get help from an anxiety coach - basically a specialist who helps people conquer their fears. However that isn't going to help Victoria, because she is a cat.

#2. Learn how to respond to a panic attack - basically learning to relax and realize you are not in any real danger. Breathing techniques that help you to relax is useful. Again, not useful for a cat. Learning to anticipate the panic attack and then not give into it is also part of this process.

#3. Increase exposure to the things which cause your panic attacks. This we can do with the cat fortunately, possibly by taking her to the vet, on car trips with us, outings, and eventually she will learn to relax after she is exposed to the Great Outdoors enough.

The purpose of exposure practice is not to enter into a feared situation, like a room full of snakes, and not have a panic attack. The point of the exposure is to have some experience with panic symptoms and learning how to control it slowly over time. You do it a step at a time, at a pace that's acceptable to you, but always aiming to practice with the panic. Thus a "room full of snakes" might be rather extreme. Looking at photos of snakes would be a better first step, followed by maybe seeing them in person, and slowly reaching a point where the person is no longer fainting at the sight of snakes.

#4. Don't just pretend to not be afraid. Learn to be completely unafraid. With enough exposure to something you eventually become utterly fearless of it. That doesn't mean you don't respect that the object of fear isn't dangerous however, you should still respect something that has the potential to harm you. That is basically how Steve Irwin died, he failed to properly respect the killing ability of a stingray. (This doesn't help our cat Victoria, but it may help people out there.)


#5. Understand and learn more about the nature of phobias. Learning how they work gives the person a better understanding of how best to treat themselves. As humans we grow up in a culture where people are taught not to be afraid of things, and chastised or mocked if we are afraid of such things, and as such nobody teaches us how to deal with panic attacks or anxiety.

The purpose of panic attacks is to ensure our survival, part of our "flight or fight" response that is coded into our DNA. However panic attacks are a bit like a fire alarm, warning us when there is danger, but the fire alarm itself is not actually dangerous. Having panic attacks over things that are not normally scary however is a bit like false alarms going off, it turns out to be harmless because there was no fire - but it is still psychologically damaging because it creates a sense of fear where there should not be... Which brings me to #6...

#6. Embrace other kinds of fear. Watch scary movies, try indoor rock climbing, take up public speaking, visit a snake farm or spider zoo, watch the movie "The Walk" (2015 film about a high wire walker who walks between the Twin Towers of the WTC), watch the classic film "Jaws", zombie movies, try skydiving, etc. How and what you do is up to the individual, but basically the idea here is to embrace new kinds of fear - and learn to fear them. How you handle your feelings of fear in those situations will allow your mind to better equip itself when dealing with your phobias.

In Victoria's case the solution for her is ultimately #3, Increased Exposure. I am confident that some day she will be able to go for walks outside. It will just take time and lots of effort on my part.

Note - Last week I forgot to weight Victoria. Today she weighed in at 11.9 lbs. Progress!

Classic Scene from Indiana Jones / Raiders of the Lost Ark

Aim Higher

Sometimes one of the best things you can do is give yourself a lofty goal. The act of "aiming higher", to give yourself a challenge not only boosts your confidence when you reach that goal, but it makes you realize that other lofty goals are also attainable.

The photo below is from a few days ago during which it was a windy day and I decided I wanted to hit the bottle cap on the bottle, which was dangling from a string and blowing in the wind. I have done this feat before, aiming and hitting a small moving target, but never before in such windy conditions. Hitting it was largely due to patience and timing - but lofty goals are like that. You need patience to keep trying despite failures (or in this case, misses) and with time, effort, patience and good timing you can succeed.

You can apply this to almost anything in your life, whether you are working your way through university, trying to lose weight, or trying to achieve excellence in a sport or discipline.

Training Montages - What they get right and get wrong

"There is a saying, a very old saying: When the pupil is ready the master will appear."
- Zorro, played by Anthony Hopkins, in The Mask of Zorro

Movies in my experience are the worst ways to learn anything. They trivialize the act of training for months or years down to a training montage that lasts less than 4 minutes. Like in the montages below for The Mask of Zorro, Rocky Balboa and Captain America.

The Mask of Zorro Training Montage


Rocky Balboa Training Montage


Captain America Training Montage


Now how many things in the above 3 montage videos did they actually get right?

#1. Attacking in anger is apparently something not to do, and a bit of a trope.
#2. Lots of physically challenging stuff.
#3. Stay aware of your surroundings.
#4. Use brains over brawn - the flagpole exercise in Captain America is actually supposed to be a team building exercise, wherein they form a human ladder to get the flag.
#5. The videos work as motivation inspiration for people who want to exercise / train for a specific sport or activity.

Watching the videos won't make a person a better swordsman, a professional boxer or a super soldier - that much is clear. Most of what you see in the videos are just there for entertainment purposes - designed to look good, funny, impressive, all the while ignoring the long training process it actually took to get there. After all - they can't bore the audience with 3 months worth of footage. They have to boil it down, which is why training montages typically last 3 minutes, the amount of time that a typical audience can watch something without getting bored.

In contrast some TV shows actually get more real exercises into their shows, mostly because of two things: 1. They are not crippled by a 120 minutes of normal film run time and instead have perhaps twenty 44 minute long episodes to work with. 880 minutes means they can get a fair amount of training time in, a little bit in each episode. Take for example the compilation video below from the TV show "Arrow", in which they often mix training scenes with dramatic dialogue in order to convey the idea that the hero is continuously training, and they save time regularly by mixing the training scenes with dialogue. Bonus - Many of the training things, like handstand pushups for example, are actually doable by people looking for a challenge.

Compilation of Workout Scenes from the TV show "Arrow"


There is one issue that many training montages either skip over or pay only lip service to:

The need for an instructor.

Some training montages skip having an instructor entirely, some manage to have one but take more of a "wax on, wax off" approach (as per The Karate Kid franchise), and then wanders off while the student trains alone.

In The Mask of Zorro, we have Don Diego De La Vega, who takes a more hands on approach - but apparently also spends half the time drinking wine and smoking cigars.

In Rocky Balboa he has multiple people helping him train, but they're not really teaching him anything new that he doesn't already know.

In Captain America the instructor is replaced by an army drill sergeant who really spends more time yelling at and insulting his troops rather than teaching them anything.

In Arrow, the hero has multiple different instructors - who all inevitably seem to end up dead, and then he ends up training others.

The "dead instructor" is even a bit of a trope in films, as they often train the hero of the story and often ends up dead either after training the hero, turns out to be the villain and then dies, dies halfway through the story, etc. In films meant for children the instructor is often injured or kidnapped instead of dying, as death is considered to be too much of a downer for kids.

Examples:

Obi Wan in Star Wars, dies after he only partially trains Luke Skywalker.

Yoda in Star Wars, dies after he finishes training Luke Skywalker.

Splinter of the Teenage Mutant Ninja Turtles franchise, is kidnapped during the first film.

It is basically classic storytelling: The master / instructor / teacher is kidnapped / injured / killed and then the hero(es) must go and rescue / avenge their fallen master.

Now in real life, if you get a trainer / instructor, they don't normally die unless it is of old age*. (In which case, if they are that old, why haven't they retired yet?)

They train you, often once per week or maybe several times per week, and the only negative part of this relationship is that they send you a bill for their services once per month roughly.

In conclusion training montages are really only good for motivating yourself to go exercise, train, perhaps even have fun while training - but you aren't going to learn anything truly valuable from them.

Most of the value and wisdom you gain will be from having an instructor, a personal trainer, your own personal Jedi master essentially. So regardless of whether you are hoping to lose weight, train in a sport, or become a superhero - having an instructor certainly helps.



* The example I am thinking of is the case of Awa Kenzo, who kept training people in Kyudo despite becoming old and sick. He probably should have retired, but he kept training his students anyway. There is a story told by his students of how he went for a walk one wintry day with several of his students and they noticed he was dripping blood in the snow. He responded by saying:

"This too, is training."

Using Negativity to Challenge Yourself - Coaching and Motivation

One of the biggest tricks to getting better at something is to come up with new challenges - new ways of making it interesting, partially so you are motivated to try and achieve that goal during the process.

From a coaching / personal training perspective, knowing how to challenge the athlete / client in front of you means trying to get inside their head and understand what makes that individual person tick - what motivates them to try harder. Is it pride? Anger? Shame? Possibly even greed? Or (egad) narcissism?

A person who doesn't have any of the seven deadly sins is truly content and doesn't really want anything. Such a person must be sublimely happy, so why would they bother to hire a personal trainer? They're already found contentment and happiness. The only reason I can think of such a happy person wanting a coach or personal trainer is because they are amused by the idea of it. They want to do something and they're doing it for fun*. I will come back to that idea later. See the * further below.

It is the person who is yearning for something who really needs help achieving it. They are struggling for whatever reasons to achieve a goal that is beyond their reach. Perhaps it is a very common goal, like losing weight, and they are struggling because of their diet and lack of exercise, but also because they lack willpower - and quite possibly other factors as well. This is a quite common goal. But why do they want to lose weight?

Vanity? Pride? Anger at people who bullied them about their weight? They feel ashamed of their appearance? Or maybe they made a wager with a friend as to which one of them could lose the most weight, and thus they are motivated by greed?

Knowing what motivates yourself, what the primary reason you decide to exercise - especially if it is on the spur of the moment and you get the sudden urge to exercise, think carefully on that experience. What was it precisely that caused you to get the urge to exercise?

And don't be afraid of negative emotions. To paraphrase Darth Vader, let your negative emotions out and let them give you power - the power of your dark side! Mwahahaha!

People rarely get the urge to exercise because they are feeling charitable or humble - although it would be awesome if more people were so easily motivated. "Oh look, a marathon that is raising money for charity. I think I will start jogging regularly so I can help raise money." How is rare is it that people take up marathon running just for charity? Extremely unlikely. More likely they were already into running marathons and they saw one that was raising money for charity and wanted to join.


Back on topic, once you know what things motivate you - truly motivate you - then you can use those negative emotions to focus your mind on the activities you want to do and get better at. Over time those negative emotions will fade and be replaced by feelings that are more positive, and you will eventually be doing the activity hopefully because you just plain enjoy it.

Which brings me full circle back to the Asterisk...

* Recreational activities are awesome in my opinion because most people do them without any goal in their mind beyond having fun. Take recreational archery for example. Recreational archers don't go to competitions, they don't bowhunt or bowfish, they simply do archery for the fun of it. I argue that recreational archery is actually the purest form of archery - because it is archery for archery's sake. Not for ego. Not for food. Not for bragging rights about bagging a "big buck". Purely for the enjoyment of the activity.

For example, I enjoy writing - but sometimes I am suffering a bit from writer's block and I have to find inspiration to write. One way for me to combat that and find inspiration is to find something funny to write about. In this case it was because I was thinking about Star Wars and Darth Vader memes while I was writing. It not only gave me some inspiration, it helped motivate my writing.

So it isn't just for exercising. It could be for doing any number of activities you should probably be doing. It does not have to be yoga while dressed like Darth Vader, but hey, nobody is stopping you from having a little fun.


Building Confidence - Positive Coaching Techniques in Archery

One of the things I have determined during my years of teaching archery is that importance of confidence. If a student lacks confidence they will tense up more often and the next thing you know they are jerking their bow arm, plucking their releases, etc. It is largely an issue of anxiety. They feel anxious, they tense up, and then their shots go awry.

In contrast if I take the same student and get them to play a game - make it fun in some way - they relax more, their ability to focus and perform well goes up, and the quality of their shots are dramatically improved.

For this reason I often employ Positive Wording during my coaching technique. It is quite simple, all I do is use words like:

Good.
Well done.
Ooooo good shot!
Yep, that is what I like to see!

You get the idea. I also express this through body language too, sometimes clapping, slapping them on them shoulder after a good shot, pointing out good habits they are building on while simultaneously saying "Good!"

Stylistically I find this method of coaching encourages archers to have a more positive attitude about what they are doing and positively reinforces the good habits they are building on - and thus reduces the bad habits many beginner archers have. These positive habits lend themselves to more accuracy over time as their archery form becomes more consistent.

In contrast if an archery coach were to use Negative Wording like the following below the archer will begin to feel frustrated and upset, thinking they are doing poorly. This will give them more anxiety and cause them to shoot worse - consequently slowing down the learning process.

Bad.
Don't do that.
That was horrible.
Wow. That was terrible.

Now that doesn't mean I don't still use negative words sometimes, but I carefully choose which words I allow myself to make a habit of using when coaching. Words like the following:

Oops. Try doing ______ to fix that problem.
Whoops. That was a nasty blank.
Aww, that could have been better. I was expecting it to be much closer because you were doing so well.

Basically I tone down the negativity and use the opportunity to either teach them something to fix the problem, or I am using words that convey a more jovial meanings. "Whoops" for example sounds much better than "That was horrible." because it implies it was an honest mistake / accident.

I also like using words like "tiny" and "minor" when describing small errors the archer made, because they are in truth small errors and thus should be downplayed because it was such a small mistake that it is not worth ruining their confidence.

As mentioned above I have also determined that some archery students respond better to a game or to being challenged in some manner. If you give them a challenge many new archers will attempt to rise to the challenge because they want to see if they can do it. If you make the challenge a game too, well then you are just adding fun to the recipe for success - and a little bit of fun in my experience goes a long way towards a student relaxing more, tensing up less and improving the quality of their good habits.

All I am really doing is using Positive Reinforcement through the use of choice of words, body language and introducing games that help motivate the new archer. It isn't terribly complicated to do, I just have to be mindful of doing it in an effort to build their confidence and build positive habits.

It also means I have to recognize when some students have more anxiety issues and thus I have to take extra steps to make sure that one student is properly encouraged and motivated. A little encouragement goes a long way.

One Perfect Shot

Gradual Weight Loss in 1 Year

The photos on the right is of a woman who gradually lost 88 lbs in 1 year through a combination of diet and exercise.

She didn't use any fancy diets or any special exercise program. She simply made an effort to eat healthier, watch her calorie intake, and she exercised more often.

That was it.

88 lbs in 52 weeks.

It is really more a matter of math, determination and knowing it can be done. In other words motivation to stick with the healthy diet and to keep exercising regularly was the primary reason she succeeded. Had she adopted a defeatist attitude of "this is impossible" or "I will never succeed" then she would have failed simply because she had no confidence in her own ability to succeed.

Lets say you have two twins who are identical in every way except the way they think, and these two twins agree to have a marathon race (42.195 km or 26.22 miles).

The first twin thinks "I can do this, all I have to is run slightly faster at the beginning than my twin does and then keep ahead of them the rest of the race."

The second twin thinks "I don't think I can even run 5 km, let alone 42 km. I might as well just quit now. Even if I try I only have a 50% chance of winning anyway, so why bother?"

Obviously the first twin is the one who will likely succeed simply because they have set a positive goal for themselves and have even worked out a strategy for staying ahead. The second twin will likely give up the moment their more positively thinking rival sprints ahead at the beginning.

The correct response to that situation is to set a goal of "I am going to keep pace right beside him the whole race and at the end I am going to sprint and pass him."

Thus knowing you can succeed through perseverance and positive thinking can make a big difference.

I also mentioned math earlier.

88 lbs in 52 weeks means she was losing approx. 1.69 lbs per week. One pound of fat equals 3500 calories, so she needs to burn or reduce 5915 calories in one week. Almost 6000 calories per week.

Or more concisely 845 calories per day.

If she adopts a diet of 1600 calories per day (a reduction of 400 from the 2000+ calories she is normally getting) and then spends 90 minutes per day exercising in an effort to shed an extra 445 calories, yes, it can be done.

Note - She doesn't have to burn a whole 445 calories from 1 exercise. By doing cardio activities she could trigger the Afterburn Effect and end up burning 25% to 100% more calories than normal. eg. If she burns 300 calories by doing High Intensity Interval Training, she might trigger the Afterburn Effect and burn an extra 200 or 300 calories. The Afterburn Effect is triggered whenever a person's blood sugar goes below a certain point and their heart rate is elevated due to intense exercise, thus triggering a fat burning effect that lasts up to 48 hours after the exercise is over.

Thus any person who adopts a more intense exercise routine will burn more calories simply because they are triggering the Afterburn Effect.

The beauty of the Afterburn Effect is that the fat being burned makes the person feel even more energetic, and it is addictive. The heightened level of energy makes the person want to do it again every day and the next thing they know they are exercising religiously every day, chasing that energy high. It is basically a fat burning induced sugar high.

Craving sugar? Go do an intense exercise and note the feeling of excitement and invigoration you feel afterwards. That is the Afterburn Effect burning fat and the feeling it gives you.

Positive thinking combined with positive reinforcement of getting a sugar high off exercising every day can have a dramatic weight loss effect on a person. It can change their life completely.

It can change your life completely too. All you have to do is try, keep trying, and keep doing it. When you see the results you will know it is working.

How to Convince yourself to Exercise and then Actually DO IT!

Want to exercise but find yourself lacking motivation? Well here is some tricks to making certain you exercise, even when you don't want to.

#1. Manipulate yourself so that you don't have a choice but to exercise.

This is basically blackmail. You blackmail yourself into doing something, so you don't really have a choice but to do it. Finding a way to force yourself into doing it is sort of a "carrot or stick" approach, you are either rewarding yourself for exercising or you are punishing yourself for not exercising, or both.

eg. One way to do this is to give your remote control to a friend and tell them not to give it back until you lose 20 lbs. The remote control become the reward, and the lack of TV is the punishment.

Or another example is if you decide to bicycle to work every workday and you give your car keys to a friend, thus giving yourself no choice but to use your bicycle.

#2. Don't attempt the impossible. Set reachable goals that you can do in stages.

For example if you weight 320 lbs, set a goal of losing 21 lbs within 80 days. You might actually reach that goal sooner than that, but giving yourself a small goal makes it easier to achieve.

Then once you reach a weight of 299 you set a new goal: To lose 29 lbs, so you then weigh 270.

After that you set a new goal of 249. Notice that having a goal being 1 lb less than 250 is also a psychological point where you can say "Hey, I weigh LESS than that now!"

Then 220, then 199. And keep setting new goals until you reach your desired weight. This way you are always seeing progress.

#3. Context and Timing, set goals related to specific dates.

For example set a goal of losing 10 lbs before Valentines, or losing 20 lbs before your Summer Vacation to Jamaica. Or gaining 10 lbs of muscle before doing a Firefighters Calendar photo shoot.

#4. Choose Exercises or Sports you are Interested In.

It is much easier to convince yourself to do something if it is an activity you've been wanting to do. eg. If you've always wanted to run a marathon, time to start jogging and training yourself to run a marathon. Or if you've always wanted to get into archery, time to go buy some equipment and start practicing every week.

#5. Reciprocity.

If you are in a situation wherein you owe a friend of favour, and that favour involves exercise (eg. helping them shovel snow, move into their new home, help them move a sofa) then you now have no choice but to do it, realizing of course that they will now owe you a favour - or perhaps you owe them a favour and it is time to pay up.

#6. Persistence Vs Boredom.

Sometimes people start exercising and then they stop exercising because they lose interest in it. There are three ways to deal with this:

Option A: Force yourself to do it anyway, using rewards or punishments if you have to.

Option B: It is time to do a new activity instead. So if you were doing weight lifting before and it got boring, now is the time to go jogging instead.

Option C: Change what you are doing by making it more challenging, more fun, or more interactive. eg. If you are weight lifting, try doing dead lifts instead, try challenging yourself with heavier weights, and try listening to music while you are weight lifting.

#7. Give Other People Compliments on their Weight Loss.

Being a little jealous is a good thing. Give compliments to others, and accept their compliments too. Ask them what they are doing that is helping them. Try using any advice they give. Use their compliments to help motivate you.

#8. Give Yourself Expectations and Realize they cannot be done unless you EXERCISE!

Anyone can diet, and it helps, but giving yourself exercise goals and expectations means that you will need to actually exercise in order to reach those goals.

#9. Don't Assume that Exercising Just A Little is Enough to Lose Weight.

Everyone exercises at least a tiny bit every day, just from walking around. If a tiny bit of walking was all it took everyone would be thin and happy with their weight. This is a case in which the more you exercise, the better you will be off. You don't want to go overboard however. Set a goal of exercising a maximum of 14 hours per week, and see how close you can get to that in the first week. You might only do 2 hours, but 2 hours is better than nothing. Then try to beat that next week. And the following week. Keep up this trend of beating your own score until you are exercising 14 hours per week out of habit.

#10. Urgency Matters!

If you are in urgent need to lose weight, that is the time to start exercising for 2 hours every day for a week. Even if the exercise you are doing is just going for a long walk, at least you are doing something instead of nothing - and having an urgent reason to go for long walks, jogs, exercising outdoors will keep you motivated.


Exercise Quotes Hall of Fame

You may have noticed that I did not post new exercise quotes for October 2014. The reason why is because I am running out of exercise quotes to post. There is a finite supply of famous people with exercise quotes evidently. (Although I suppose I could always try making them up from scratch.)

"When first you don't like jogging, try again. And when you still don't like jogging, keep trying. Eventually if you keep trying long enough you will love jogging."
- Charles Moffat, Personal Trainer.

But seriously, making up exercise and diet quotes all the time is a bit silly. Let the history buffs quote me later.

So instead what I have opted to do is to create a list of all the exercise quote posts I have done in the past:

2014

September 2014 Exercise Quotes - Robin Williams

12 Archery Quotes to Help Motivate Beginner Archers

July 2014 Motivational Quotes, + World Cup Quotes

June 2014 Weight Loss Quotes

May 2014 Motivational Quotes plus Im Dong-Hyun Quotes

April 2014 Exercise Quotes

Ten Workout Quotes by Women

Exercise Quotes for February 2014

January 2014 Weight Loss Motivational Quotes

2013

December 2013 Exercise Motivational Quotes

November 2013 Motivational Quotes

October 2013 Motivational Quotes

September 2013 Motivational Quotes

August 2013 Exercise Motivation Quotes

July 2013 Exercise Motivation Quotes

June 2013 Exercise Motivation Quotes

May 2013 Exercise Motivation Quotes

April 2013 Exercise Motivational Quotes

March 2013 Exercise Motivation Quotes

Exercise Quotes for February 2013

More January 2013 Exercise Motivational Quotes

Motivational Quotes for January 2013

Exercise Motivational Quotes for the New Years 2013

2012

December 2012 Motivational Quotes

November 2012 Hard Work Motivational Quotes

October 2012 Exercise Motivational Quotes

And I think that is all of them. Two years worth of exercise quotes. I think I will even setup a new Exercise Quotes topic label for people who only want to browse quotes to feel motivated to exercise and eat healthy.

I may add more exercise quotes in the future, but for now I am going to take a break from posting quotes and focus instead on exercise/dietary advice. Don't get me wrong, I find the quotes very useful for people who need motivation (and they're very popular) but I am not trying to win a popularity contest here. I am trying to help people to exercise, eat healthy, live longer and be happier.

And now for two of my favourite quotes by Thomas Jefferson and Bruce Lee. Happy exercising!



The Benefits of Exercising NOW, before Winter begins

"Early to bed and early to rise makes a man healthy, wealthy and wise." - Benjamin Franklin.

Every winter I create a weightlifting exercise program for me to do indoors during the winter months. This year I have decided to start early. What is nice is that even though I started on Wednesday, I am already seeing results by Monday.

I make this exercise program for me to do every Winter because I know I won't be outside as much exercising during the Winter. Thus I have to compensate for my lack of outdoor exercise by doing more indoor exercises.

When choosing which exercises to do weightlifting makes good logical sense because it requires less space to do properly when compared to jogging, running, swimming, tennis, golf, archery, boxing, etc. In some cases even less equipment, because I don't have an indoor pool handy. :p

So what exercises do I do?

#1. Chinups using a chinup bar installed in a doorway near the washroom. This guarantees I am building biceps in a hurry.

#2. Dumbbell exercises designed to target the shoulders, triceps, and pectorals.

#3. Old School Exercises like Sit-Ups and Push-Ups. The sit-ups target the abdominal muscles and the push-ups target pectorals, various back muscles, triceps and shoulders.

#4. Jumping Jacks - I love jumping jacks while listening to music. This is a quick indoor cardio that burns a lot of calories in a relatively short time. The more you do the more you burn. It also builds strong calves and ankles.

#5. Squats with Light Weights - This is for targeting my thighs and calves. Stronger leg muscles builds better balance and makes you faster when you need to run in a hurry.


The other thing I want to get back to is the concept that there are benefits to be reaped NOW by getting into exercising right away instead of postponing it for later. As a personal trainer Winter is the slow time of the year for me, which means I would normally be exercising less. But because I like to maintain my physique and improve upon it I complement my workout in the Winter with the weightlifting and old school exercises. Last year I didn't start my weightlifting routine until December - when there was already snow on the ground. Partially because I moved in November last year and was still sorting through boxes.

But this year I am all settled in and I felt a sense of urgency to get back into it early this year so I started my new weightlifting regimen on Wednesday October 1st. I didn't set out to pick that day, it just happened to be that day. So I did weightlifting on Wednesday, Thursday, took a break on Friday and Saturday to let my muscles relax, then again on Sunday, and now it is Monday... and I am seeing some fast results.

I am not just talking extra muscles either although I am definitely feeling more buff. I am sleeping better too. I am going to bed earlier, getting up at 6:15 before my alarm goes off at 7 AM, I feel well rested and alert, my appetite is up, and I am feeling super positive about myself.

And according to my bathroom scale I have put on 4 lbs very recently - which will be mostly muscle and increased bone density. (For record keeping I have gone from 190 to 194.)

I should point out that normally people don't put on a lot of muscle in a hurry unless they have the right combination of metabolic rate, exercise, protein/nutrient intake, etc. If you are interested in this topic of how fast muscles can grow I suggest reading the following two articles:

How Fast can you Grow Muscle

Two Alternative Models for Predicting Muscle Growth

If you read the 2nd article I have posted my own model for predicting muscle growth which takes in factors like Height, Shoulder Width, Metabolic Rate, Dietary Sufficiency, Gender, Exercise Rate, and Training Category - which makes it the most comprehensive method of predicting muscle growth.

There is also the Muscle Memory factor - which is difficult to calculate. Basically what that is is when a weightlifter gets sick for a long period of time they lose a bunch of muscle mass, but when they get back into weightlifting again - even after years - they are faster at putting on the muscle because the old muscles retain the memory. This is likely the biggest factor for me right now, allowing me to build up muscle a lot faster than I normally would.

My goal this Winter is to put on at least 20 lbs of muscle and weigh 210 lbs by mid-March.

And if sleeping better and feeling healthier is a side benefit, so be it. Those are benefits I like having.


Note - This Winter I also going to be doing Archery Biathlon (combo of cross country skiing and archery) once there is snow on the ground, which combines a high intensity cardio exercise with a resistance training exercise.

New Archery Biathlon Logo

Tennis - and why I suck at it

I suck at tennis.

However I should note that I only tried tennis once back in university because a friend asked me to help him train - and he had years of experience whereas I had never even held a tennis racquet before.

And he thoroughly defeated me, as to be expected when someone experienced and skilled faces someone who is totally inexperienced and has no tennis skills yet to speak of. Plus he had one heck of a back-swing.

Thus my "suckiness at tennis" is really because I knew nothing about it, had zero experience and after that incident in university I never pursued tennis.

Had I actually pursued it however I could have gotten much better. No one near professional I would wager. But at least I would no longer suck at it.

And that really is the essence of dedication. In order to excel at a sport you really need to dedicate yourself to it.

Take archery for example. Ignoring a hiatus during university I have been doing archery for approx. 25 years. That is some serious dedication on my part. And to put my archery skill in perspective earlier today I shot a nice cluster of arrows at 50 yards (150 feet) using a 45 lb traditional recurve bow. That feat  requires some serious strength, dedication and patience. Lots and lots of practice, weight lifting and even yoga went into training to be able to do archery feats of skill and strength.

So my message for people out there exercising / seeking to try a new sport: Don't give up on the first day like I did with tennis. I acknowledge I suck at tennis and I know why I suck at tennis. But maybe someday I will get into it. There is a tennis court 3 minutes from my home so I could easily get back into it.

Or I could get back into baseball or hockey. There is also a baseball diamond and a hockey rink nearby too. Lots of options.

Funny Quote about Exercise and Fat

Normally I don't post funny exercise quotes like this (because many of the images are anti-exercise), but I decided to make an exception for this one because it is actually pro-exercise.

I find it sad that there are so many anti-exercise cartoons / images out there - a reflection of people who have basically given up on exercising and being healthy. To those people who still have hope, you can do it. I did it. Others have done it. Once you start exercising, just keep doing it. You will never regret doing something that is good for you. You only regret NOT doing the things you knew was good for you but you didn't do because you lacked the motivation. Find the motivation. Find the time. Keep doing it.


Adrenaline High Exercise and Motivation

Some people love adrenaline highs.

But the great thing about them is that they make you super active and they burn through calories (3500 calories per lb of fat) like CRAAAAAAAZZZZY!

So doing things that give you an adrenaline high can help you lose more weight in a hurry.

However HOW you find ways to get an adrenaline high is really up to the individual. So what I want you to do is to think of a list of things that get you really excited - and possibly even scared - and eliminate any from the list that might end in bodily dismemberment, death, etc. What remains can be used to help you exercise - and run faster than you normally would.

Sometimes you only even need to simulate or pretend that the thing is happening. Children do this all time while playing, pretending to be running from explosions, flowing lava, etc. (Adults even do the equivalent for fun sometimes, things like LARPing, Paint Ball Warfare and even contests like Tough Mudder. Something for everyone.)





The last one below is my personal favourite. :)


September 2014 Exercise Quotes - Robin Williams

Robin Williams was a huge advocate of bicycling and exercise overall. Here are just a few inspirational / exercise quotes from the comedy legend.

"Why do they call it Rush Hour when nothing moves? Except all the cyclists zooming by like everyone else is standing still!"
- Robin Williams

"No matter what people tell you, words and ideas can change the world."
- Robin Williams

"I was going to say diet and exercise, but the love thing's good too."
- Robin Williams (in Battle of the Smithsonian)

"Cricket is basically baseball on valium."
- Robin Williams

"I love running cross country....On a track, I feel like a hamster."
- Robin Williams

"And I love to ride my bike, which is great aerobics, but also just a great time for me to think, so it's like this terrific double bill."
- Robin Williams

"And if we bury you *** up, I have got a place to park my bike."
- Robin Williams

"I'm strong to the finish, 'cuz I eat me spinach."
- Robin Williams (in the 1980 film "Popeye")

"Death. To die. To expire. To pass on. To perish. To peg out. To push up daisies. To push up posies. To become extinct. Curtains, deceased, Demised, departed And defunct. Dead as a doornail. Dead as a herring. Dead as a mutton. Dead as nits. The last breath. Paying a debt to nature. The big sleep. God’s way of saying, 'Slow down.' "
- Robin Williams

We bid a fond farewell to Robin Williams. He was a truly unique inspiration to millions.



12 Archery Quotes to Help Motivate Beginner Archers

“Don't think of what you have to do, don't consider how to carry it out! The shot will only go smoothly when it takes the archer himself by surprise.”
- Eugen Herrigel, passage from 'Zen in the Art of Archery'

“You have described only too well, where the difficulty lies...The right shot at the right moment does not come because you do not let go of yourself. You...brace yourself for failure. So long as that is so, you have no choice but to call forth something yourself that ought to happen independently of you, and so long as you call it forth your hand will not open in the right way--like the hand of a child.”
- Eugen Herrigel, passage from 'Zen in the Art of Archery'

“The right art is purposeless, aimless! The more obstinately you try to learn how to shoot the arrow for the sake of hitting the goal, the less you will succeed in the one and the further the other will recede. What stands in your way is that you have a much too willful will. You think that what you do not do yourself does not happen.”
- Eugen Herrigel, quoting D. T. Suzuki in 'Zen in the Art of Archery'

"Fundamentally the marksman aims at [perfecting] himself."
- D.T. Suzuki

“This, then, is what counts: a lightning reaction which has no further need of conscious observation. In this respect at least the pupil makes himself independent of all conscious purpose.”
- Eugen Herrigel, passage from 'Zen in the Art of Archery'

“Keep practicing," he told her.
"Until I get it right?" she said. But he corrected her.
"No. Until you don't get it wrong.”
- John Flanagan, 'The Royal Ranger'

“If you would hit the mark [at long range], you must aim a little above it: Every arrow that flies feels the pull of the earth.”
- Henry Wadsworth Longfellow

"In the long run, you only hit what you aim at."
- Henry Thoreau

"I can teach you to shoot better than the greatest archer in 30 minutes provided we blindfold him and
spin him around so he doesn't know where the target is at."
- Peter Hill

"There is only two steps to learning archery. Step one, learn how to shoot a ten. Step two, repeat step one."
- American Archer, whose name I have forgotten (if you know who said it please put his name in the comments).

Not available at the App Store - Blood, sweat and tears

Hey Toronto!

So you have all the latest apps from the app store that calculate how much physical activity you are doing, give you tips on what to do, and quite possibly is spamming you with advertising from local stores selling protein powder...

Now what?

The truth is having a bunch of apps on your smart phone won't make you go out and exercise. Finding the motivation to exercise is waaaaaaaaay more important than anything an app can do.

After all, what is the point of having an app that measures your jogging speed, calories burned while jogging, etc if you never actually build up the nerve to go jogging?

The blood, sweat and tears needed to actually exercise - whether you are jogging, weightlifting, swimming, cycling or whatever it is you are doing - cannot be purchased at any app store.

That is where a personal trainer comes in.

A personal trainer can motivate you to get outside and exercise - but to do that you first need to be motivated to spend some $$$ to actually hire a personal trainer.

The next possibility - my favourite - is to take up a sport that you love / always wanted to try. eg. If you always wanted to run a marathon, time to start jogging and practicing for that marathon. Or if you always wanted to get into archery, then it is time to do so.

Having the latest exercise gadgets, expensive dumbbells, latest exercise apps won't actually get you exercising. But a sport will. Personal training will force you to keep appointments, force you to exercise, encourage you to exercise during your own free time, and encourage you to improve the quality of the foods you are consuming so you are eating more healthy food and less junk food.

Below are some savvy photos of young women with their smart phones - presumably exercising. But the reality is that these are models being paid for a photo gig. Just because you see it in a photo doesn't mean you will actually exercise and look like that too.

But taking the dog for a walk to the park is a good start. Why don't you go now?




July Motivational Quotes, + World Cup Quotes

In honour of the ongoing World Cup we have included a few noteworthy quotes by soccer players.

"I give my soul every time I step on the pitch. I have done this with Uruguay, Ajax and Liverpool. I do not hold anything when I finish a game."
- Luis Suarez

"It's the only sport that's played in every country in the world. It's played and watched all over the world, it's the most popular sport in probably 90% of the countries, and then with the World Cup, you have the most viewed tournament of any sport in the world."
- Claudio Reyna

"Football became my life at five or six. The earliest memory I have is of playing in my first boots, a pair of black and white Alan Balls. It was 1970, four years after the World Cup, and I scored three goals at school."
- Vinnie Jones

"The boy can do anything, but to be the star of the World Cup you have got to get to the final and win it!"
- Alan Hansen

"I want to be more than just some guy who played in a World Cup final."
- Jonny Wilkinson

Find Inner Strength

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
- Arnold Schwarzenegger

"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health."
- Hippocrates

"I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature."
- John D. Rockefeller

"Strength does not come from physical capacity. It comes from an indomitable will."
- Mahatma Gandhi

There Are No Limits

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them."
- Bruce Lee

"Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them."
- Orison Swett Marden

"You can't depend on your eyes when your imagination is out of focus."
- Mark Twain

Never Give Up

"Energy & persistence conquer all things."
- Benjamin Franklin

"I've missed more than 9,000 shots in my career. I've lost almost 300 games. Twenty-six times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."
- Michael Jordan

"The secret of getting ahead is getting started."
- Agatha Christie

June Weight Loss Quotes

June in Toronto. The weather is amazing, the idiot mayor is away at rehab, you have vacation time coming up... this is a very good time to be exercising.

So don't delay, get motivated and go outside and exercise. Rain and snow isn't really an excuse this time of year. The weather is beautiful and calling out to you!

So grab your running shoes, your bicycle, your tennis racket, your golf clubs, your archery equipment, your swimming trunks and go!



Mark Twain: Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.
 
Julius Erving: If you don't do what's best for your body, you're the one who comes up on the short end.
 
Jim Eason: If you want to look young and thin, hang around old fat people.
 
Unknown Author: Instead of giving myself reasons why I can't, I give myself reasons why I can.
Vince Lombardi: It's not whether you get knocked down; it's whether you get up.
 
Milton Garland: My advice is to go into something and stay with it until you like it. You can't like it until you obtain expertise in that work. And once you are an expert, it's a pleasure.
 
Winston Churchill: Never, never, never, never give up.
 
Eleanor Roosevelt: No one can make you feel inferior without your permission.

Mohandas Karamchand Gandhi: Not to have control over the senses is like sailing in a rudderless ship, bound to break to pieces on coming in contact with the very first rock.
 
Horace: Rule your mind or it will rule you.
 
Ellen Degeneres: You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is.
 
Benjamin Franklin: You may delay, but time will not.
 
David Viscott: You must begin to think of yourself as becoming the person you want to be.
 
Eleanor Roosevelt: You must do the thing you think you cannot do.
 
George Bernard Shaw: You see things; and you say "Why?" But I dream things that never were; and I say "Why not?"
 
Ralph Marston: Your goals, minus your doubts, equal your reality.
 
George S. Patton: You're never beaten until you admit it.
 
Lee Iacocca: You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance.
 
Unknown Author: You don't drown by falling in the water. You drown by staying there.
 
Unknown Author: You don't realize how strong a person really is until you see them at their weakest moment.
 
Goethe: Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.
 
Jim Rohn: Take care of your body. It's the only place you have to live.
 
Thomas Fuller: That which is bitter to endure may be sweet to remember.
 
Samuel Johnson: The chains of habit are generally too small to be felt until they are too strong to be broken.
 
Marvin Phillips: The difference between try and triumph is just a little umph!
 
Plato: The first and the best victory is to conquer self.
 
Vincent Lombardi: The good Lord gave you a body that can stand most anything. It's your mind you have to convince.
 
Leigh Hunt: The groundwork of all happiness is health.
 
Anthony Robbins: The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.
 
Roger Bannister: The man who can drive himself further once the effort gets painful is the man who will win.
 
Author unknown: The road to success is dotted with many tempting parking places.
 
Thomas Jefferson: The sovereign invigorator of the body is exercise, and of all the exercises walking is the best.
 
Carl Sandburg: The time for action is now. It's never too late to do something.
 
Harold Wilkins: The world of achievement has always belonged to the optimist.
 
Heraclitus: There is nothing permanent except change.
 
Swedish Proverb: Those who wish to sing, always find a song.
 
Elie Wiesel: Ultimately, the only power to which man should aspire is that which he exercises over himself.
 
Martin Luther King, Jr.: We must accept finite disappointment, but we must never lose infinite hope.
 
Harriet Beecher Stowe: When you get into a tight place and everything goes against you, till it seems as though you could not hold on a minute longer, never give up then, for that is just the place and time that the tide will turn.
 
Quintus Horatius Flaccus Horace: Who has courage to say no again and again to desires, to despise the objects of ambition, who is a whole in himself, smoothed and rounded.
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

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