Ever get bored of your weightlifting routine? After awhile it does become stale and boring and it gets much harder to stay focused with your strength training routine when you don't feel as motivated.
To fix that problem try these tips to revamp your workout to make it more interesting.
1. Try Plyometric Training
Jumping squats, powerful push ups and agility based strength training will really work muscles in a different way than just lifting weights. Plyometric training develops power. It's a great technique for sports training and is highly recommended for athletes. With summer coming, plyometric training will really add a new dimension to your basketball, soccer or football game and give you an extra edge!
2. Try Bodyweight Exercises
Bodyweight training is great if you are on a budget, but also great if you have a limited home gym because it uses very little, if any equipment. Lunges, squats, planks, push ups, pull ups, chin ups, step ups and dips are all examples of effective body weight training exercises. See my list of Frugal Exercises.
3. Try New Equipment
If you can afford it try new exercise equipment either at home or at the gym. You don't need expensive equipment either. A simple resistance band can an extra challenge to your regular routine.
Even doing the same old exercises with a resistance band will change the routine and work muscles in a slightly different way. Adding a simple piece of equipment like push up handles or a medicine ball can makes things exciting enough to motivate another couple of months of training.
4. Try a Strength Oriented Sport
Take up a sport that requires strength. eg. Archery with a bow that requires a lot of torque to pull it and hold it steady. Other similar sports like shot put, mountain climbing / rock climbing can also test your strength limits.
Topics
10 Exercise Tricks
12 New Years Resolutions
12 Steps of Becoming Healthier
30 Days as a Vegetarian
5 Slimming Foods
6 Minute Cardio
8 Super Fun Exercises
Ab Workouts
Accessibility
Adrenaline High Weight Loss
Afterburn Effect
Archery
Beach Perfect Body
Bicycling
Boxing
Building Endurance
Calorie Myths
Cardio Exercises
Competitive Sports
Dancing
Dieting
e
Equipment
Exercise Books
Exercise Humour
Exercise Myths
Exercise Questions
Exercise Quotes
Family Fitness
Flexibility
Frugal Exercises
Healthy Food
Home Gym
Interval Training
Jogging
Living Longer
Loose Skin
Mission Statement
Morning Exercises
Motivating Yourself
Myth Busting
Notes
Obesity and Weight Loss
Personal Trainers
Popular
Professional Athletes
Rest and Sleep
Running
Sit Ups
Special Offers
Sports Injuries
Stretching
Summer Activities
Superfoods
Swimming
Testimonials
Testing Your Limits
The Pet Project
Toronto
Toronto Gyms
Tracking your Calorie Loss
Unusual Exercises
Vacation Exercises
Walking and Hiking
Weightlifting
Whey Protein
Winter Activities
Yoga
Zen Exercising
Critical Mass in Toronto
Want to socialize with other cyclists in Toronto and get exercise while doing it?
Go to the Critical Mass gatherings on the last Friday of every month. They meet at the corner of Bloor and Spadina and then bike around Toronto as one big group.
Check out the photos below of some past Critical Mass rides.
Go to the Critical Mass gatherings on the last Friday of every month. They meet at the corner of Bloor and Spadina and then bike around Toronto as one big group.
Check out the photos below of some past Critical Mass rides.
Motivational Quotes for Exercising
"Success isn't measured by how great you are, it is measured by how determined you are to succeed."
-Charles Moffat
"I've discovered that numerous peak performers use the skill of mental rehearsal of visualization. They mentally run through important events before they happen."
-Charles A. Garfield
"When confronted with a situation that appears fragmented or impossible, step back, close your eyes, and envision perfection where you saw brokenness. Go to the inner place where there is no problem, and abide in the consciousness of well-being."
-Alan Cohen
"Visualize this thing that you want, see it, feel it, believe in it. Make your mental blue print, and begin to build."
-Robert Collie
"You are living simultaneously in two worlds, two realities: the inner reality of your thoughts, emotions and attitudes, and the outer reality of people, places, things and events. Because we fail to separate these Inner and Outer worlds, we allow ourselves to become dominated by the Outer world of appearances, and we use the Inner world solely as a 'mirror' for whatever happens to us. Our Inner world reacts constantly and because we spend all of our time simply reacting, we never experience our power. Ironically, you begin changing your reality the day, the hour, the minute you cease constantly reacting to it."
-John Kehoe
"What the mind can conceive and believe it can achieve."
-Napoleon Hill
-Charles Moffat
"I've discovered that numerous peak performers use the skill of mental rehearsal of visualization. They mentally run through important events before they happen."
-Charles A. Garfield
"When confronted with a situation that appears fragmented or impossible, step back, close your eyes, and envision perfection where you saw brokenness. Go to the inner place where there is no problem, and abide in the consciousness of well-being."
-Alan Cohen
"Visualize this thing that you want, see it, feel it, believe in it. Make your mental blue print, and begin to build."
-Robert Collie
"You are living simultaneously in two worlds, two realities: the inner reality of your thoughts, emotions and attitudes, and the outer reality of people, places, things and events. Because we fail to separate these Inner and Outer worlds, we allow ourselves to become dominated by the Outer world of appearances, and we use the Inner world solely as a 'mirror' for whatever happens to us. Our Inner world reacts constantly and because we spend all of our time simply reacting, we never experience our power. Ironically, you begin changing your reality the day, the hour, the minute you cease constantly reacting to it."
-John Kehoe
"What the mind can conceive and believe it can achieve."
-Napoleon Hill
What develops your Abs?
Abdominal workouts don't have to be as hard as you think. Did you know you could work out your abdominals just 2 to 3 times a week or less and get desirable results? Most fitness trainers are well aware of this fact, but to some, that may be a bit of a surprise.
Most people believe to get ripped abdominals, you have to work out a lot, but that's simply not true. In this article, I will explain the most effective method at getting the results you want and explain facts that you may not be aware of:
1. Exercising your abdominals too often is bad: The reason is because your abdominals (like all your muscles) need time to recover. By working them out too often you are not allowing enough time for your abdominal muscles to recover. This is why working them out 2 to 3 times a week is ok because you are not straining your abdominals. Anymore unnecessary workout to your core would just be ineffective and perhaps cause injury or muscle tear and depletion. Also, you muscles develop when they are given enough time to recover so this will further strengthen your abdominals the next time you work out. But by not allowing enough time, your muscles have no chance to recover and strengthen.
2. Do more anaerobic exercises instead of Cardio: Although Cardio workouts can be beneficial; they probably won't help you much at developing a six pack. Anaerobic exercises, or high intensity exercises involving weights or other highly intense activities such as Basketball, can be beneficial at increasing your metabolic rate. This in turn will help you burn off calories faster. The benefits of anaerobic exercises are that the high intensity last longer than Cardio. It can increase your metabolic rate even after you finished working out, up to 2 days. This means your metabolism is still at work burning off calories long after you finished working out. With Cardio, since the intensity is usually low, the benefit only carries over for 1 to 2 hours after you finished working out.
3. Work out all your Large Muscle Groups: The more you work out other larger muscle groups, the more all your muscles with benefit. By increasing your overall muscle helps at burning fat. The more you can you lower your fat percentage, the more you abdominals with begin to show. This is why it's beneficial to work all your large muscle groups so you can continue burning fat and reveal your abdominals. And also, everyone has abdominals. It's only because they are hidden under a layer of fat is why they're not revealed.
4. Effective exercises for Abs: These are exercises that focus on more stimulation to the abdominals and are more effective. An example would be an abdominal wheel, because it requires more work as far as balancing yourself and performing the motion correctly. The motion with an abdominal wheel also requires you to use more of your abdominal strength to maintain your balance. The result is you are using more of your ab muscles and working them harder and more effectively.
Summary
In addition, maintaining discipline and having a good diet is also important. Knowing something is not useful unless you put it to work. Try to find time and workout at least 45 minutes a day. Or you may decide to start with 45 minutes every other day. Whatever you choose to do, make a good habit of it and you will reach your goal.
Need more advice on cardio and abdominal exercises? Hire a personal trainer! If you live in Toronto you could hire me as your personal trainer.
Most people believe to get ripped abdominals, you have to work out a lot, but that's simply not true. In this article, I will explain the most effective method at getting the results you want and explain facts that you may not be aware of:
1. Exercising your abdominals too often is bad: The reason is because your abdominals (like all your muscles) need time to recover. By working them out too often you are not allowing enough time for your abdominal muscles to recover. This is why working them out 2 to 3 times a week is ok because you are not straining your abdominals. Anymore unnecessary workout to your core would just be ineffective and perhaps cause injury or muscle tear and depletion. Also, you muscles develop when they are given enough time to recover so this will further strengthen your abdominals the next time you work out. But by not allowing enough time, your muscles have no chance to recover and strengthen.
2. Do more anaerobic exercises instead of Cardio: Although Cardio workouts can be beneficial; they probably won't help you much at developing a six pack. Anaerobic exercises, or high intensity exercises involving weights or other highly intense activities such as Basketball, can be beneficial at increasing your metabolic rate. This in turn will help you burn off calories faster. The benefits of anaerobic exercises are that the high intensity last longer than Cardio. It can increase your metabolic rate even after you finished working out, up to 2 days. This means your metabolism is still at work burning off calories long after you finished working out. With Cardio, since the intensity is usually low, the benefit only carries over for 1 to 2 hours after you finished working out.
3. Work out all your Large Muscle Groups: The more you work out other larger muscle groups, the more all your muscles with benefit. By increasing your overall muscle helps at burning fat. The more you can you lower your fat percentage, the more you abdominals with begin to show. This is why it's beneficial to work all your large muscle groups so you can continue burning fat and reveal your abdominals. And also, everyone has abdominals. It's only because they are hidden under a layer of fat is why they're not revealed.
4. Effective exercises for Abs: These are exercises that focus on more stimulation to the abdominals and are more effective. An example would be an abdominal wheel, because it requires more work as far as balancing yourself and performing the motion correctly. The motion with an abdominal wheel also requires you to use more of your abdominal strength to maintain your balance. The result is you are using more of your ab muscles and working them harder and more effectively.
Summary
In addition, maintaining discipline and having a good diet is also important. Knowing something is not useful unless you put it to work. Try to find time and workout at least 45 minutes a day. Or you may decide to start with 45 minutes every other day. Whatever you choose to do, make a good habit of it and you will reach your goal.
Need more advice on cardio and abdominal exercises? Hire a personal trainer! If you live in Toronto you could hire me as your personal trainer.
Two Boxing Testimonials
"Charles is a great boxing instructor. I knew very little about boxing before I started taking lessons from him. Ten lessons later I feel much more confident about defending myself now that I know how to block punches and throwing them too."
- Cassandra W.
"Thank you for the lessons. My footwork and technique has improved dramatically thanks to you!"
- Stephen P.
- Cassandra W.
"Thank you for the lessons. My footwork and technique has improved dramatically thanks to you!"
- Stephen P.
Motivational Exercise Quotes
-Author Unknown
"Nobody really cares if you're miserable, so you might as well be happy."
-Cynthia Nelms
"A smile is the light in the window of your face that tells people you're at home."
-Author Unknown
"Those who can laugh without cause have either found the true meaning of happiness or have gone stark raving mad."
-Norm Papernick
"Often people attempt to live their lives backwards; they try to have more things, or more money, in order to do more of what they want, so they will be happier. The way it actually works is the reverse. You must first be who you really are, then do what you need to do, in order to have what you want."
-Margaret Young
"Attitudes are contagious. Are yours worth catching?"
- Dennis and Wendy Mannering
"Life is a shipwreck but we must not forget to sing in the lifeboats."
-Voltaire
"I had the blues because I had no shoes until upon the street, I met a man who had no feet.
-Ancient Persian Saying
"Attitude is a little thing that makes a big difference."
-Winston Churchill
"A person who has good thoughts cannot ever be ugly. You can have a wonky nose and a crooked mouth and a double chin and stick-out teeth, but if you have good thoughts they will shine out of your face like sunbeams and you will always look lovely."
-Roald Dahl
Bicycling your Way to Fitness
6 Minutes on your Bicycle per Day...
If you weigh between 160 to 170 lbs 6 minutes on a bicycle (cycling as fast as you can) burns 120 calories.
You are only cycling 20 mph (32 kmph), but in 6 minutes you've burned 120 calories... And when you realize you are only supposed to eat approx 2000 calories per day then that is 16.7% of your daily calories in JUST 6 MINUTES.
Now of course you don't need to be racing / going that fast. You could go at a more leisurely pace.
At 10 mph you burn 47 calories.
At 12 mph you burn 62 calories.
At 14 mph you burn 79 calories.
At 16 mph you burn 95 calories.
And this is just for someone who weighs 165 lbs. The more you weigh the more you burn when doing cardio because it takes more effort.
If you weigh 220 pounds the numbers go up dramatically!
10 mph for 6 minutes = 62 calories.
12 mph for 6 minutes = 84 calories.
14 mph for 6 minutes = 104 calories.
16 mph for 6 minutes = 126 calories.
20 mph for 6 minutes = 168 calories.
And its just for 6 minutes! Imagine if you bicycled at a leisurely 10 mph pace for 1 hour (bicycling 10 miles)... the total is 630 calories.
Go weigh yourself, visit the free calorie calculator at fatburn.com/free_tool_activity_burn.asp and then calculate how many calories you can lose just by cycling daily...
And then go bicycle every day for a month and see how much you lose.
For fun you can also take up fixing bicycles. Lose weight, fix bicycles, bicycle, save money on transportation, have fun!
If you weigh between 160 to 170 lbs 6 minutes on a bicycle (cycling as fast as you can) burns 120 calories.
You are only cycling 20 mph (32 kmph), but in 6 minutes you've burned 120 calories... And when you realize you are only supposed to eat approx 2000 calories per day then that is 16.7% of your daily calories in JUST 6 MINUTES.
Now of course you don't need to be racing / going that fast. You could go at a more leisurely pace.
At 10 mph you burn 47 calories.
At 12 mph you burn 62 calories.
At 14 mph you burn 79 calories.
At 16 mph you burn 95 calories.
And this is just for someone who weighs 165 lbs. The more you weigh the more you burn when doing cardio because it takes more effort.
If you weigh 220 pounds the numbers go up dramatically!
10 mph for 6 minutes = 62 calories.
12 mph for 6 minutes = 84 calories.
14 mph for 6 minutes = 104 calories.
16 mph for 6 minutes = 126 calories.
20 mph for 6 minutes = 168 calories.
And its just for 6 minutes! Imagine if you bicycled at a leisurely 10 mph pace for 1 hour (bicycling 10 miles)... the total is 630 calories.
Go weigh yourself, visit the free calorie calculator at fatburn.com/free_tool_activity_burn.asp and then calculate how many calories you can lose just by cycling daily...
And then go bicycle every day for a month and see how much you lose.
For fun you can also take up fixing bicycles. Lose weight, fix bicycles, bicycle, save money on transportation, have fun!
How to Control Binge Eating
Guest Post by Chrissy Cee
QUESTION
Is there any chance you might give advice to someone so severely needing a how to control binge eating? I have suffered several years now and I am desperate to defeat it.
The problems tend to arise when I am alone mainly but sometimes also occurs when I am stressed. I think it is trying to numb the boredom and discomfort of being alone.
I have dropped a few pounds twice however each time I've returned to the binge eating ways. I truly really want this gone permanently. Please help.
MY SOLUTION
I used to do the very same, my binge symptoms were mainly at night when I was alone. The biggest issues that helped me to conquering doing that is planning, visualizing, and distracting.
As far as planning, I'd prepare my meals and snacks the day prior to so that I knew I'd eat healthy. Sometimes a binge would happen whenever I had a powerful desire of craving for food because I hadn't had food in a extensive time (5-6 hrs or even more). Now I made sure I eat at the very least some thing every three hours. This assists me to eat 5-6 little meals throughout the day instead of 2-3 big meals.
Visualizing has been the largest motivator for me personally. Just picture yourself on an every day basis feeling and seeing yourself in your mind as already thin in your everyday clothes. You might not be presently there yet however it is incredible how should you retain believing that you're slim, the mind will automatically focus on means of getting there and becoming that image. Your mind is really powerful in so many ways.
One other way I personally use the strength of visualizing is saying how I want a certain event to be. As an example, I had difficulty during the night having the ability to manage my eating habits. So on my way home, while driving, I'd create in your mind walking in the door to my home, drinking plenty of water, washing up, and laying down for bed to chill out.
I additionally make use of visualizing when I go to places where there will be a large amount of food like parties. I'll visualize beforehand eating slowly and gradually and eating only little servings. You'll be amazed at your self-control whenever you try this strategy. I still use this technique almost everyday, for example even before I eat lunch with my co-workers, I quickly visualize eating slowly and enjoying a little meal.
The last thing I use is distraction. If I'm bored and feel the need to eat food when I know I'm not truly that famished I'll go play a game on my computer, watch a movie, call or text a friend, read a magazine, take a stroll or something that will keep me occupied and keep my mind off food. If it's been 20 minutes and I'm still thinking of food I will visualize just enjoying a little treat then allow myself have it. Additionally I see ending after I enjoy that small treat and not permitting myself binge.
I had lots of other approaches that I have in my program, but I think these 3 are best to begin with and can have the most significant influence according to what you said was causing the binge eating.
I have another training I would like you to definitely try for the following fourteen days starting right now. I actually do this everyday anI do this everyday and it has worked best in finding out how to control binge eating and it's been researched upon thousands of people to be the best way to bring your desired goals into actuality.
Every Day for the Next 14 Days:
1) Put in writing on a piece of paper your key goal as if it's already real.
For instance, I jot down: I weigh 118 lbs. I feel so slim and love the way I feel in my clothes. I eat small meals during the day and exercise 5 times per week for at least twenty minutes.
Be sure to state your ultimate goal in the positive. As an example don't put in writing such things as "I wish to stop binge eating" (binge eating is negative. For instance do not write down things like "I want to stop binge eating" (binge eating is negative), or "I'm not fat anymore" (fat is also bad).
Also I imagine myself every morning and every night being my ideal weight.
I wish you the best of luck and make sure you let me know how the 14 day challenge goes!
QUESTION
Is there any chance you might give advice to someone so severely needing a how to control binge eating? I have suffered several years now and I am desperate to defeat it.
The problems tend to arise when I am alone mainly but sometimes also occurs when I am stressed. I think it is trying to numb the boredom and discomfort of being alone.
I have dropped a few pounds twice however each time I've returned to the binge eating ways. I truly really want this gone permanently. Please help.
MY SOLUTION
I used to do the very same, my binge symptoms were mainly at night when I was alone. The biggest issues that helped me to conquering doing that is planning, visualizing, and distracting.
As far as planning, I'd prepare my meals and snacks the day prior to so that I knew I'd eat healthy. Sometimes a binge would happen whenever I had a powerful desire of craving for food because I hadn't had food in a extensive time (5-6 hrs or even more). Now I made sure I eat at the very least some thing every three hours. This assists me to eat 5-6 little meals throughout the day instead of 2-3 big meals.
Visualizing has been the largest motivator for me personally. Just picture yourself on an every day basis feeling and seeing yourself in your mind as already thin in your everyday clothes. You might not be presently there yet however it is incredible how should you retain believing that you're slim, the mind will automatically focus on means of getting there and becoming that image. Your mind is really powerful in so many ways.
One other way I personally use the strength of visualizing is saying how I want a certain event to be. As an example, I had difficulty during the night having the ability to manage my eating habits. So on my way home, while driving, I'd create in your mind walking in the door to my home, drinking plenty of water, washing up, and laying down for bed to chill out.
I additionally make use of visualizing when I go to places where there will be a large amount of food like parties. I'll visualize beforehand eating slowly and gradually and eating only little servings. You'll be amazed at your self-control whenever you try this strategy. I still use this technique almost everyday, for example even before I eat lunch with my co-workers, I quickly visualize eating slowly and enjoying a little meal.
The last thing I use is distraction. If I'm bored and feel the need to eat food when I know I'm not truly that famished I'll go play a game on my computer, watch a movie, call or text a friend, read a magazine, take a stroll or something that will keep me occupied and keep my mind off food. If it's been 20 minutes and I'm still thinking of food I will visualize just enjoying a little treat then allow myself have it. Additionally I see ending after I enjoy that small treat and not permitting myself binge.
I had lots of other approaches that I have in my program, but I think these 3 are best to begin with and can have the most significant influence according to what you said was causing the binge eating.
I have another training I would like you to definitely try for the following fourteen days starting right now. I actually do this everyday anI do this everyday and it has worked best in finding out how to control binge eating and it's been researched upon thousands of people to be the best way to bring your desired goals into actuality.
Every Day for the Next 14 Days:
1) Put in writing on a piece of paper your key goal as if it's already real.
For instance, I jot down: I weigh 118 lbs. I feel so slim and love the way I feel in my clothes. I eat small meals during the day and exercise 5 times per week for at least twenty minutes.
Be sure to state your ultimate goal in the positive. As an example don't put in writing such things as "I wish to stop binge eating" (binge eating is negative. For instance do not write down things like "I want to stop binge eating" (binge eating is negative), or "I'm not fat anymore" (fat is also bad).
Also I imagine myself every morning and every night being my ideal weight.
I wish you the best of luck and make sure you let me know how the 14 day challenge goes!
Teaching your Kids to be Healthy
Guest Post by Kay Dalton
With the noted rising annual obesity levels among children, it is increasingly becoming important to teach your children to be healthy more than ever. Overweight and obese children are more susceptible to illnesses like diabetes and heart problems. Obesity is a very unhealthy condition for children and it is very difficult for them to conquer this by their lonesome without the proper guidance. When kids reach adolescence and may already want to do something about the problem, it may be too late as they may already have well-entrenched eating and activity habits that can easily overpower them if they are not disciplined enough, or they will be trying vainly to break free from it for the rest of their lives.
The most important step you as a parent can take to teach your children to be healthy is to set an example for them. Eating healthy food should be the norm while fast foods, cake and candy should only be thought of as treats which can be enjoyed occasionally. Those categorized as unhealthy food should not be stocked inside the house so as to avoid being tempted.
Be sure that the consumption of fatty foods are minimized while encouraging your children to eat more fresh fruit and vegetables, lean meat and poultry, and wholegrain carbohydrates. Make it a point to serve healthy meals to the whole family so that it becomes the standard and anything unhealthy is frowned upon as not in keeping with that standard. A very important part of a healthy lifestyle is physical activity, so go out and have fun with your kids and convince them to be active even if it's just to play catch in your backyard. Skipping, hopping and running are activities that are easily blended into various games. One way to pique children's interest in physical activity is to introduce them to traditional games like hop-scotch, tag and handball. They can also participate in sports and other organized activities once they start playgroup or pre-school. Tell them how active you were during your younger days by showing old photos of mom in her cheerleading outfit or of dad playing football.
In the same manner that you should become a passionate reader yourself if you want to encourage your children to read, so should it be when it comes to physical activity. Provide an example by exercising yourself and have fun with your children and support them when they participate in sport or other physical activities.
It is important however to always emphasize the importance of being healthy and not just on being thin or losing weight. Your children need to learn that a balanced, healthy lifestyle is better for them - and for you. Parents stand to gain a lot from being fit and healthy because aside from feeling better - they will also be able to lead a better quality way of life to enjoy with their children and even grandchildren.
It is our responsibility as parents to train our children the best we can. There is no hard rule when it comes to parenting, but keeping our family healthy is always a very wise investment. Don't give in when your kids return from play dates and ask you for certain kinds of food because they claim that their friends can eat whatever they like. Unhealthy food is full of additives, preservatives and flavoring designed to make it taste better, but it is unhealthy. From the very beginning, train your children to be healthy and you won't regret it.
With the noted rising annual obesity levels among children, it is increasingly becoming important to teach your children to be healthy more than ever. Overweight and obese children are more susceptible to illnesses like diabetes and heart problems. Obesity is a very unhealthy condition for children and it is very difficult for them to conquer this by their lonesome without the proper guidance. When kids reach adolescence and may already want to do something about the problem, it may be too late as they may already have well-entrenched eating and activity habits that can easily overpower them if they are not disciplined enough, or they will be trying vainly to break free from it for the rest of their lives.
The most important step you as a parent can take to teach your children to be healthy is to set an example for them. Eating healthy food should be the norm while fast foods, cake and candy should only be thought of as treats which can be enjoyed occasionally. Those categorized as unhealthy food should not be stocked inside the house so as to avoid being tempted.
Be sure that the consumption of fatty foods are minimized while encouraging your children to eat more fresh fruit and vegetables, lean meat and poultry, and wholegrain carbohydrates. Make it a point to serve healthy meals to the whole family so that it becomes the standard and anything unhealthy is frowned upon as not in keeping with that standard. A very important part of a healthy lifestyle is physical activity, so go out and have fun with your kids and convince them to be active even if it's just to play catch in your backyard. Skipping, hopping and running are activities that are easily blended into various games. One way to pique children's interest in physical activity is to introduce them to traditional games like hop-scotch, tag and handball. They can also participate in sports and other organized activities once they start playgroup or pre-school. Tell them how active you were during your younger days by showing old photos of mom in her cheerleading outfit or of dad playing football.
In the same manner that you should become a passionate reader yourself if you want to encourage your children to read, so should it be when it comes to physical activity. Provide an example by exercising yourself and have fun with your children and support them when they participate in sport or other physical activities.
It is important however to always emphasize the importance of being healthy and not just on being thin or losing weight. Your children need to learn that a balanced, healthy lifestyle is better for them - and for you. Parents stand to gain a lot from being fit and healthy because aside from feeling better - they will also be able to lead a better quality way of life to enjoy with their children and even grandchildren.
It is our responsibility as parents to train our children the best we can. There is no hard rule when it comes to parenting, but keeping our family healthy is always a very wise investment. Don't give in when your kids return from play dates and ask you for certain kinds of food because they claim that their friends can eat whatever they like. Unhealthy food is full of additives, preservatives and flavoring designed to make it taste better, but it is unhealthy. From the very beginning, train your children to be healthy and you won't regret it.
10 Tips To Help Lose Weight
Guest Post by Christy Lyons
When it comes to shedding a few extra pounds it may not be as difficult as you once first thought. But because there are a lot of pills and slimming products in the market today, many people don't people don't know where to begin.
This may seem obvious but the best thing you can do is start eating healthy foods. When you eat healthy, you watch the food that you eat. The real solution is not eating less, rather, it's eating the right kind of foods. Eating foods with less calories is helpful so replace your chips and fries with some fresh fruit like apples.
If you are unsure exactly what healthy food is you could do a search on the internet, there are hundreds of great sites out there with lots of healthily meals and cooking instructions. When you find healthy meals, try and replace your unhealthy ones. When you begin looking you'll find a lot of different meals that you can try.
As well as eating healthy meals taking regular exercise is also essential help lose weight. Your body can burn off calories when you exercise. To avoid damaging your body in any way, take things slowly at first if you haven't exercised for a while. If you want an exercise program or plan, it may be a good idea to start looking at video sites to find a free instructional workout video.
When exercising you can use special equipment such as weights and exercise balls but it doesn't have to cost a lot of money, although many people enjoy going to a club you can just as easily exercise at home using the things found in your house such as the stairs to do step ups on.
When it comes to exercising many people are just plain lazy and require some kind of motivation, if you have any friends or a partner see if they are interested in working out with you. It's a good idea to keep a journal or even use an online blog. Keeping a track of your progress can help boost your confidence as you see your weight dropping.
10 Tips to Help Lose Weight
1. SNACK, BUT SMARTLY
Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.
2. TURN OFF THE TV
Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.
3. STEP ON THE SCALE DAILY
If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.
4. SCULPT THREE TIMES A WEEK
Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.
5. REACH FOR YOUR CELL
Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.
6. EAT A BIG, BALANCED BREAKFAST
An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.
7. WATCH THE BOOZE
One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.
8. HAVE FRUIT TWICE A DAY
Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.
9. STAY ASLEEP LONGER
Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.
10. VISUALIZE YOURSELF THIN
When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.
BONUS!
Hire a certified personal trainer! If you live in Toronto you could hire me as your personal trainer.
When it comes to shedding a few extra pounds it may not be as difficult as you once first thought. But because there are a lot of pills and slimming products in the market today, many people don't people don't know where to begin.
This may seem obvious but the best thing you can do is start eating healthy foods. When you eat healthy, you watch the food that you eat. The real solution is not eating less, rather, it's eating the right kind of foods. Eating foods with less calories is helpful so replace your chips and fries with some fresh fruit like apples.
If you are unsure exactly what healthy food is you could do a search on the internet, there are hundreds of great sites out there with lots of healthily meals and cooking instructions. When you find healthy meals, try and replace your unhealthy ones. When you begin looking you'll find a lot of different meals that you can try.
As well as eating healthy meals taking regular exercise is also essential help lose weight. Your body can burn off calories when you exercise. To avoid damaging your body in any way, take things slowly at first if you haven't exercised for a while. If you want an exercise program or plan, it may be a good idea to start looking at video sites to find a free instructional workout video.
When exercising you can use special equipment such as weights and exercise balls but it doesn't have to cost a lot of money, although many people enjoy going to a club you can just as easily exercise at home using the things found in your house such as the stairs to do step ups on.
When it comes to exercising many people are just plain lazy and require some kind of motivation, if you have any friends or a partner see if they are interested in working out with you. It's a good idea to keep a journal or even use an online blog. Keeping a track of your progress can help boost your confidence as you see your weight dropping.
10 Tips to Help Lose Weight
1. SNACK, BUT SMARTLY
Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.
2. TURN OFF THE TV
Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.
3. STEP ON THE SCALE DAILY
If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.
4. SCULPT THREE TIMES A WEEK
Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.
5. REACH FOR YOUR CELL
Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.
6. EAT A BIG, BALANCED BREAKFAST
An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.
7. WATCH THE BOOZE
One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.
8. HAVE FRUIT TWICE A DAY
Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.
9. STAY ASLEEP LONGER
Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.
10. VISUALIZE YOURSELF THIN
When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.
BONUS!
Hire a certified personal trainer! If you live in Toronto you could hire me as your personal trainer.
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