Archery as an Alternative to Weightlifting

By Charles Moffat - Archery Instructor in Toronto

One of the comments I hear regularly from archery students is how much harder archery is physically than they were expecting.

They were apparently expecting a sport which required very little muscles and was more about aim (like darts, gun marksmanship or even golf) than your ability to pull the bow and hold it steady.

Sadly this is a very common misconception amongst non-archers who make the assumption that archery is easy and anyone can do it. But they forget that in order to aim you first have to be able to pull the bow and most importantly hold it steady.

Let me put it this way... I can lift 300 lbs. But I have to struggle to string a bow that has a 40 lb draw. The bow may say it has a 40 lb draw, but that number is confusing for non-archers because they think 40 lbs isn't a lot.

Olympic recurve archers typically use 40 lb to 50 lb bows when they're in their prime. Some more extreme archers shoot 60 or even 75 lb bows, but those are exceptionally rare.

The trick about archery it is essentially weightlifting, but you are often using some of your weakest muscles to pull the bow. In my experience the average woman can only manage a 20 to 25 lb bow with ease. The average man a 25 to 30 lb bow. Anything higher and they start to struggle or had better be above average with their back, shoulder and arm muscles.

The next trick is holding the bow steady. A lot of people have underdeveloped forearm muscles and struggle to hold the bow steady with their bow arm, and their arrow arm may be strong enough to pull back the arrow, but lacks the endurance to hold it steady long enough so they can aim.

Lastly, there is the matter of repetition. If you shoot 200 arrows with a bow you can barely pull in a 4 hour period you will have a sore back guaranteed. Possibly sore arms too. It really is like weightlifting.

If you're into mythology just look at the legends about famous archers.

Hercules left his bow to the Scythian brothers and only 1 of three brothers could string his bow, thus making him the one who should be king. A different bow belonging to Hercules went to the Trojan War and was the same bow which shot Paris (and he later died from hydra poison).

Other strongmen who used the bow in history, folklore and mythology include: Abhimanyu, Apollo, Arash, Arjuna, Feng Meng, Hayk, Houyi, Jumong, Karna, Marduk, Osoosi, Palnetoke, Rama, Robin Hood, Shiva, William Tell, Zhou Tong.

If you watch all the recent movies featuring archery (The Hunger Games, The Avengers, Brave and even the recent Rambo film) and TV shows (Smallville, Game of Thrones) you might be led to believe that archery is easy.

It can be, but you need to develop the muscles by training. Its true that archery has a steep learning curve. (My students are typically hitting the target after 2 hours of lessons, wherein in comparison their first 10 or so shots were probably complete misses.)

Given lots of time, and lots of helpful tips from an archery instructor, they can learn to hit the target consistently even when distracted, tired, stressed, in poor weather conditions... but they aren't going to reach that pinnacle unless they also build up some muscle strength.

CROSS-TRAINING FOR ARCHERY

#1. Pushups - This is #1 for a reason. Pushups use your triceps and your back muscles which are the two most important muscle groups when doing archery. Pushups also develops your core muscles in your back which helps your balance. I recommend doing 100 to 200 pushups daily.

#2. Chinups - If you have a chinup bar you will want to use it daily. I recommend 100 to 200 chinups per day. It will build up your bicep and shoulder muscles, also good for archery but less important that the triceps and back.

#3. Cardio - This is to build up your endurance. Doesn't matter whether you run, swim or cycle. You need to be building up your endurance so you can shoot 200 arrows per day.

#4. Weightlifting - If you access to weights use them. Lie on your back and lift the weights above you. Stand up and do arm curls. Stand upright and lift to the side using your shoulder muscles. Do all three 50 to 100 times each.

Need more advice on how to train for archery? Hire a personal trainer to create a series of cross-training exercises specially for you!

Archery Advice for Parents of Little Kids

Q

"Hello!

I was wondering if you would be interested in teaching a child as young as 5? He is very interested in learning the sport. Also, any advice you have with respect to buying archery equipment, where to practice, etc would be very helpful."

- Larry S.

A

Hello Larry!

Its a tricky matter.

I don't have any bows suitable for his size because he wouldn't be strong enough to pull even my smallest / lightest poundage bow. So no, I wouldn't have the equipment to teach someone so young.

My first piece of advice would be to get a children's practice bow from either Canadian Tire (you may need to shop around since not all Canadian Tire stores sell archery equipment) or a slightly more powerful children's bow from an archery equipment store. Approx. price will be between $30 to $100, depending on the brand and type. Remember to buy extra arrows as they break or get lost easily.

My second piece of advice is that you will need to supervise him at all times when they have a bow. Because boys will be boys and you don't want to be paying for your neighbour's new windows. When not in use you will want to store in a secure location.

My third piece of advice is that you find a good place to practice. The shortest range targets at the Toronto Public Archery Range is 20 yards. Having seen small children shoot there before their arrows typically can't even reach the 20 yard targets because they simply don't have the necessary strength, and this leads to disappointment which can feel very discouraging. Other archers also get nervous when kids are around because they tend to forget safety rules. What you really need is something closer to 10 yards and a private range. So if you have a backyard with tall fences or even a large basement this might work for you, otherwise you may want to visit relatives that live on a farm regularly / take camping trips etc to find large open spaces which he could safely practice.

My last piece of advice is to prepare for a little disappointment. It isn't really going to be as accurate as he hopes it will be. Accuracy with a bow mostly comes down to strength and your ability to hold the bow steady without your arm shaking, which simultaneously challenging your muscles so you get the most torque out of each shot in an effort to increase accuracy... and to learn how to manage all this requires a lot of practice and patience - and little kids aren't exactly known for their strength or patience. That doesn't mean he won't have fun doing it, I can pretty much guarantee he will have fun, but he will likely be disappointed by his inability to shoot a bull's eye during his first session unless he is extremely lucky. You will want to be very encouraging and supportive of the things he manages to accomplish and remember the following adage "Practice makes perfect, and patience makes for lots of practice."

When they get older, closer to 10 or 11, you might consider getting them an 18 lb recurve bow + 10 arrows plus all the necessary equipment. Total cost will be about $350. (Archery isn't cheap!) But if they are serious about the sport then that will be the start of a life-long love of the sport.

Best of luck!

Where to Shop for Children's Archery Equipment in Toronto?

Central Surplus on Yonge Street, north of Wellesley.

579 Yonge Street, Toronto, ON M4Y 1Z2, Canada
+1 416-964-8226

Not the greatest supply of archery equipment, but I know they carry children's bows. Warning, the old Greek guy who runs the place is very talkative.

Tent City in North York, near the corner of Steeles and Dufferin.

1600 Steeles W  Concord, ON L4K 4M2, Canada
+1 905-660-6885

Much more variety of archery equipment, but I am not sure if they carry children's bows. I recommend phoning to make sure and ask prices before going there.

CPR + Epilepsy

Today I saved the life of a drowning boy with epilepsy.

I was swimming near a dock on Lake Ontario and there was a family of 3 swimming near me. A father, his teenage daughter and his 7-year-old son. The daughter and father were swimming along the dock while the son was on a plastic raft normally used in pools. The father was keeping a careful eye on his son, but he and his daughter kept going further out along the dock and the boy was paddling around happily on his raft closer to the shore.

At the time it happened I was seated on the dock, my legs dangling in the water.

I heard a scream and looked up to see the boy had fallen off the raft and was flailing about wildly in the water, his face down in the water. Things happened pretty quickly after this.

I pushed myself off the dock and waded out to the boy, grabbing hold of him and raising his head up above the water. The water there wasn't actually that deep, it was only up to my chest, but still pretty deep for a 7-year-old. He kept thrashing about in my arms however and at the time I couldn't figure out why.

I struggled with him and carried him over to the dock, keeping his head above the water. By the time I reached the dock and laid him down on it there was an older woman there and she was saying he was having an epileptic seizure.

Now the problem was that I had never dealt with epilepsy before and had ZERO training in what to do, and simultaneously I was pretty sure the kid had swallowed a lot of water during the time that he was face down in the water and thrashing about. He did not appear to be breathing.

So what I had to do was perform CPR while simultaneously holding the kid down because he was thrashing about a lot. Not an easy task at all.

His seizure stopped part way through and then he just lay there still and for a moment I thought he was dead since he still was not breathing.

The old woman urged me to keep doing CPR however and within moments - very long heart breaking moments - he spat out some water and was breathing again. He was conscious again a minute later (response to CPR treatment is much slower in real life, the stuff on TV is sped up for dramatic effect).

Note: According to my research after the fact there is some debate about what to do first in the event of a seizure + drowning. Normally with a seizure victim you're not supposed to restrain them or perform CPR, you're just supposed to remove dangerous obstacles so they don't injure themselves. However with drowning + seizure they say you aren't supposed to perform CPR unless they aren't breathing - which he was not - but they don't say exactly HOW to perform CPR on a thrashing non-breathing drowning victim. I guess we're just supposed to do our best under the circumstances. Thankfully his seizure stopped part way through, otherwise I am not certain the CPR would have been successful.

At some point during all this the father and daughter had run down the dock and arrived at the boy's side. I was too busy to notice. Once he was breathing properly and conscious however he was the recipient of hugs and they kept thanking me repeatedly.

Afterwards they kept asking if I wanted anything, money, if they could take me out to a restaurant, give me a ride home... and I said they should take their son to an emergency room right away. The father apparently thought the worst was over and everything was safe now. This discussion turned out to be moot however as the older woman had called an ambulance on her cell phone... and then a fire truck showed up first (first response tactics) and then followed by an ambulance and a police squad car...

What disturbed me is that the father insisted that this was the first time the son had had an epileptic seizure, but the kid had a medical alert bracelet on his arm. I didn't get time to check it so it might have been for something else, but I have a hunch this was not the boy's first seizure. The daughter was too quiet and looked away a lot which makes me think the father had allowed the boy to go swimming even though people with epilepsy aren't even supposed to take baths because they could have a seizure and drown. Swimming for epileptic people is a big no-no.

I must say I am extremely thankful for my St John's Ambulance training I took years ago.

Which is why I would like to take this moment to encourage people to take some courses either in life guard training, St John Ambulance or both. Certainly doesn't hurt to have the training should it ever be needed.

I just wish they told you what to do in the event of a drowning person with epilepsy. I don't recall it being mentioned in the training, but according to my research later today what I did was in the correct order. Drowning takes precedence because you have to ensure the person can breathe first.

10 Swimming Tips

Want to learn to be a better swimmer? Here is 10 tips for becoming a stronger / smarter swimmer.

#1. Swim Daily - Daily swimming builds muscles on the whole body, creating a better swimming form naturally with added time.

#2. Learn Proper Technique - Maintain the best possible technique at all speeds during a workout. If you try to go fast with bad technique, you are wasting energy; it might still be a good physical workout, you are still burning plenty of calories and you are getting your heart rate up, but you are not helping yourself to become a better swimmer. If you can teach yourself to go fast while using good technique, you will make bigger and better strides towards making yourself a better swimmer.

#3. Variety Drills - Do different swim exercises to build up your knowledge of different swim styles and build different muscle groups.

#4. Challenge Yourself - Try to make small improvements to your swim exercise routine every week.

#5. Remember to Have Fun - Sometimes its a good idea to just relax and have a fun swim workout. Don't worry about challenging yourself constantly. Just learn to have fun once in awhile.

#6. Practice and Perfect the Little Things - Even the little things like learning the proper technique for pushing off from a wall or making a really good dive are good things to perfect.

#7. Invest in Quality Swimwear - Baggy beach shorts with a fancy logo won't make you a better swimmer, but quality swimwear at least won't slow you down.

#8. Swim with Friends - Sometimes swimming with friends will cause you to be more competitive and really challenge yourself, but it will also make you enjoy the act of swimming more.

#9. Take Up Snorkeling / Do Breathing Exercises - Learning how to breathe / hold your breath while under water is essential. Especially if you decide to take up snorkeling and give yourself an extra challenge.

#10. Hire a Swim Instructor - An instructor can see what you are doing wrong and give you pointers for how to fix your mistakes.

Motivating yourself for Summer Exercises

Thanks to global warming it's becoming so warm here in Toronto that sometimes it may be difficult finding your motivation to go outside an exercise. You might even be nostalgic for winter and the freezing cold.

However the good news is the summer keeps us feeling more active and energetic (thanks to Vitamin D from the the extra daylight) so let's use that to our advantage to get revved up for summer training!

#1. Get Excited by Planning Bike, Walk or Run Routes

When it is raining outside (a rarity in the summer) it's a great time to plan for a day when the weather will be more stable in a couple of weeks. Check out bicycle trail and hiking maps of Toronto and visit a place that you have never been to before. Even if you have to drive or take the public transit to get there, it will be worth it for a day of activity. Remember to bring your camera, picnic basket/picnic blanket and a cute friend!

#2. Get Motivated for the Summer Though Visualization

A lot of personal trainers advocate the power of visualization and meditation. Imagine your summer fitness goal, whether it's looking great in a Victoria Secret catalogue or imagining yourself running for an hour every Sunday morning. Always keep your eye on the prize, and the goal will seem more achievable!

Avoid negativity and visualize the positive benefits of achieving your exercise goals.

#3. Get Excited about Swimming

Check out local Toronto outdoor pools (many of them are free!) and if you don't know how to swim book yourself some swimming lessons in Toronto.


#4. Get Motivated with Summer Recipes

And I don't mean beer BBQd chicken. Although I admit that is fun to make.

A lot of summer recipes are healthy, refreshing and delicious. In the summer we stop making hot soups, stews and chili and start experimenting with fruit, vegetables, salads, beans and legumes. Plan your new weekly menu and start your summer fitness regimen with a whole new and exciting diet which will take advantage of what is available.

The Benefits of Running Outdoors

If running outdoors is good enough for horses, cheetahs and other animals what makes us think the gym treadmill is so much better?

Because of air conditioning?

Pff!

Get off the treadmill and get outside, and discover the hidden benefits of running and jogging outside!

#1. Fresh Air and Sunshine is a Natural Painkiller

Its true. Fresh air and Vitamin D from the sun acts as a natural painkiller, causing you feel less pain while running and jogging and allowing you to run harder and faster by naturally boosting your endurance.

#2. Varied Terrain

Running on different terrain is great for hitting muscles in different ways. Even better if you live near a beach and can run across sand and/or the boardwalk. Pound the pavement, grass, sand, wooden boardwalk and a hilly ravine and you will discover the differences it takes to go across uneven ground and different surfaces. Going uphill works the quads, sand sprints focuses on the hamstrings and sticking to the grass is easier on the overall impact of the run. This makes running outside better for toning and firming your leg muscles.

#3. More Jumping

You never jump while on a treadmill. Its more of a lazy stride that is regulated by the size of the treadmill itself and your fear of kicking the treadmill. Outside you can run and jump and you jump without even realizing it in the process of running. Jumping exercises the legs more like weightlifting and provides a better - deeper muscle - workout.

#4. It's More Progressive

Running on the treadmill installs somewhat of a psychological barrier. Seeing how fast you are running in a way, limits how fast you will run because it creates a fear factor. Most people won't run certain higher speeds on the treadmill because seeing that speed is intimidating, and they are a little afraid of falling off. And its so loud, the sound of your feet stomping on the treadmill constantly that it becomes bothersome. Running really fast outside in a park or on the beach doesn't make you feel like you're overdoing it, and a light jog doesn't feel like wussing out! And you certainly don't notice the noise so much either.

#5. Nobody Watching You

There are a lot of creepy guys at the gym sometimes and if you are a woman this can really decrease your comfort level. You half expect them to follow you home from the gym and peep at you, becoming all Crazy Joe Davola stalker like. Outdoors the only people who might notice you and be tempted to follow you is people who can actually keep up with you, which will be be comparatively few if you're fleet on your feet. And chasing a female jogger down the street is a sure way to get yourself noticed and arrested.

#6. Most Athletes Train Outdoors

And the reason is because they know the benefits of running and jogging outdoors. Given the option they train outside all the time, sometimes even in the wet and cold. Some sports, like Olympic wrestling, don't really work that well outdoors, but other sports like shot-put which could be done indoors is still practiced outdoors.

#7. It's Refreshing

Nothing is nicer than a run on a warm and sunny day. It's refreshing and revitalizing in ways that words cannot accurately articulate. Even better, a nice long run on a weekend morning, and you have already completed a workout, and ready to enjoy the day.

The treadmill really comes in handy when you want to run at 5am, or immediately jump to the weights before or after at the gym. Running outside is more challenging, better for firming and offers much more interesting scenery. If you run exclusively on the treadmill, try getting out once a week. It will be a change of pace that you may find easy to get used to!

Long Range Archery Tips

If you've taken archery up as a sport you are eventually going to get tired of shooting at the short range targets of only 20 to 30 yards away. You will want to try hitting the longer range targets, partially because you are curious as to whether you can actually shoot that far with a degree of accuracy.

And also partly because some of us just love to see an arrow arc its way towards a really far away target.

But if you expect to hit the target with a great degree of accuracy you are going to be severely disappointed. (Unless you have sheer dumb luck on your first try, which I have seen students sometimes do.)

Nevertheless, if you want to try shooting at the longer ranges there are some things you need to know.

#1. Strength Matters!

Getting an arrow to go extreme distances with accuracy comes down to a measurement of strength. This means you need to build up your back, arms and core muscles. You will want to do a variety of weightlifting routines that focus on upper body strength. Two of the most obvious exercises you can do is pushups and chin-ups.

#2. Balance and Breathing Matters!

I find that people who do yoga tend to do very well at archery. Partially because both yoga and archery require balance, but also because yoga and archery are both mental disciplines. Practice a variety of yoga techniques 3 times per week to improve your balance, posture and core strength.

If you aren't balanced your aim will be off, and if your aim is off then at the long range it will be WAY OFF.

Another thing to try is yogic breathing. You want to breathe into your stomach, not your shoulders. Breathing into your shoulders will throw off your aim by causing your arms to move. A simple yogic breathing exercise to learn is to breathe sharply in through the nose, breathe into your stomach, keep your shoulders still, and then exhale sharply through the mouth. Practice this for 5 minutes daily.

On the archery range breathe into the stomach as you pull back, aim and shoot, and then breathe out after you release.

#3. The Right Tools for the Right Job.

Take the range you want to shoot at and multiple that number by 0.8. The resulting number is the minimum number of lbs your draw torque should be for your bow if trying to shoot at that range accurately.

Examples

20 yards = 16 lb bow
30 yards = 24 lb bow
45 yards = 36 lb bow
60 yards = 48 lb bow
70 yards = 56 lb bow
90 yards = 72 lb bow

Note: At the 90 yard range I normally recommend a minimum of 75 lbs for the draw weight, just because that extra 3 lbs amounts to 4% more accuracy.

#4. Get a Bow you can PULL

You should get a bow that has a stronger pull and aim to purchase one that you can hold at full draw without your arms shaking. You will get stronger later, but if you want to improve your accuracy now then you need a bow you know you can pull and hold it steady while aiming.

Lets say for example you're in the archery store and you want to be shooting at the 90 yard range and you have a choice between a 75 lb, a 80 lb and a 85 lb bow. Same company who made them all, same quality, but different poundages for the draw weight. You can pull the 75 and the 80 okay, but when you try the 85 you discover your arm shakes too much. Your answer? Buy the 80. Use that bow for a year or two to build up your accuracy and strength. You may come back and buy a 90 lb bow next time, but for now the 80 will suit your needs perfectly.

#5. Arrows!

You will need to increase the quality of the arrows so that they can take the added pressure of a heavier torque bow. A flimsy cheap arrow will break too easily. When buying arrows many of them have a marking on them which shows their max weight capacity.

#6. Hone your Form and your Aim!

If you haven't perfected your form at the shorter ranges, you're going to have an even tougher time at the longer range. My advice? Go up the different ranges gradually. Perfect your form at the 20 and 30 yard ranges before "graduating" yourself to the 45, 60, 70 and 90.

You will need to learn how to adjust your aim at different ranges and there are a variety of different techniques for doing so, including adjusting your aiming point higher, moving your anchor lower to below the chin or even to the chest level, "walking the string" (a technique I will discuss sometime in the future), and various other techniques advanced archers use. The easiest of these is simply aiming higher. Moving your anchor point lower is trickier, but is definitely a move for an advanced archer who is experienced. If you want to learn more about "walking the string" shoot me an email and lets book a lesson.

#7. Type of Bow

The type of bow you shoot doesn't matter quite so much. What matters more is the poundage, the quality of the bow and the experience of the archer with that style of bow.

A Japanese archer using a 75 lb kyudo bow will have just as much quality shots as a Hungarian archer using a traditional 75 lb Hungarian bow. Assuming that both archers have the same level of experience.

Traditional bows, modern bows, compound bows, recurve, wooden, Olympic, longbow... all of it doesn't really matter as long as it has the necessary torque to propel the arrow with the same amount of pressure. Even a shortbow can be used if it can be built to have that much poundage to provide the same amount of torque.

There may be some minor differences in terms of gadgets or quality of the bow, but otherwise the type of bow you like to use is a matter of personal preference.

#8. Practice builds Experience

Ideally you should do archery 3 times per week and shoot 200 arrows each time. No more than that or your back muscles will hurt a lot, especially if its a heavier bow. If you are shooting and start to experience pain in your back muscles it is time to stop.

Some people like to shoot heavier bows that they can pull, but they lack the stamina to be able to shoot it 200 times in an outing to the archery range. This is a matter of building up endurance. My solution? Do 200 pushups every day.

Experience counts for a lot in archery and to build experience you need to practice regularly and get lots of shots in. If you lack the endurance to get 200 shots in with your favourite heavy bow then you need to pack a 2nd lighter bow with your gear and when your back starts to get tired take a break and then switch to the lighter bow for the rest of the outing.

#9. Stay Calm and Focused

Regardless at the range you are shooting at, maintaining a calm and serene frame of mind will help you to shoot more accurately. If you start feeling anxiety it will mess with your ability to aim, to concentrate and to shoot remotely accurately. Getting frustrated will make you feel worse and decrease your aim dramatically.

One way to calm down is to remember that archery is fun. Stop worrying about the quality of your shots and just enjoy yourself. So what if you miss? Just have fun missing!

Another source of frustration is losing arrows. If you are losing arrows in the grass (and arrows are expensive) you may want to invest in a metal detector to help find the arrows easily. Some online archery stores also sell LED nocks which blink and can be more easily spotted in the grass.

Remember to bring healthy snacks and water with you. Some people have difficulty maintaining their emotions if they are hungry and lack nutrients or are dehydrated. Best to keep both food and water with you.

#10. Don't Shoot Underwater!

Your arrows won't go very far underwater. This isn't so much useful advice as it is funny. I just thought the photo below was awesome!

Happy shooting!

Marilyn Monroe's Diet and Exercise Routine

The September 1952 issue of Pageant magazine gave details on Marilyn Monroe’s diet and exercise routines, written by Marilyn Monroe herself.

The entries given in the magazine detail a morning exercise routine and a diet composed mostly of protein, milk and lots of carrots.

How I Stay in Shape

By Marilyn Monroe

“Frankly, I’ve never considered my own figure so exceptional; until quite recently, I seldom gave it any thought at all. My biggest single concern used to be getting enough to eat. Now I have to worry about eating too much. I never used to bother with exercises. Now I spend at least 10 minutes each morning working out with small weights. I have evolved my own exercises, for the muscles I wish to keep firm, and I know they are right for me because I can feel them putting the proper muscles into play as I exercise.”

She Doesn’t Like To Feel Regimented

“EXERCISE. Each morning, after I brush my teeth, wash my face and shake off the first deep layer of sleep, I lie down on the floor beside my bed and begin my first exercise. It is a simple bust-firming routine which consists of lifting five-pound weights from a spread-eagle arm position to a point directly above my head. I do this 15 times, slowly. I repeat the exercise another 15 times from a position with my arms above my head. Then, with my arms at a 45-degree angle from the floor, I move my weights in circles until I’m tired. I don’t count rhythmically like the exercise people on the radio; I couldn’t stand exercise if I had to feel regimented about it.”

How to Feel Blond All Over

“SPORTS. I have never cared especially for outdoor sports, and have no desire to excel at tennis, swimming or golf. I’ll leave those things to the men. Despite its great vogue in California, I don’t think sun-tanned skin is any more attractive than white skin, or any healthier, for that matter. I’m personally opposed to a deep tan because I like to feel blond all over.

By nature, I suppose I have a languorous disposition. I hate to do things in a hurried, tense atmosphere, and it is virtually impossible for me to spring out of bed in the morning. On Sunday, which is my one day of total leisure, I sometimes take two hours to wake up, luxuriating in every last moment of drowsiness. Depending on my activities, I sleep between five and ten hours every night. I sleep in an extra-wide single bed, and I use only one heavy down comforter over me, summer or winter. I have never been able to wear pajamas or creepy nightgowns; they disturb my sleep.”

A Set of Bizarre Eating Habits

“BREAKFAST. I’ve been told that my eating habits are absolutely bizarre, but I don’t think so. Before I take my morning shower, I start warming a cup of milk on the hot plate I keep in my hotel room. When it’s hot, I break two raw eggs into the milk, whip them up with a fork, and drink them while I’m dressing. I supplement this with a multi-vitamin pill, and I doubt if any doctor could recommend a more nourishing breakfast for a working girl in a hurry.

DINNER. My dinners at home are startlingly simple. Every night I stop at the market near my hotel and pick up a steak, lamb chops or some liver, which I broil in the electric oven in my room. I usually eat four or five raw carrots with my meat, and that is all. I must be part rabbit; I never get bored with raw carrots.

P.S. It’s a good thing, I suppose, that I eat simply during the day, for in recent months I have developed the habit of stopping off at Wil Wright’s ice cream parlor for a hot fudge sundae on my way home from my evening drama classes. I’m sure that I couldn’t allow myself this indulgence were it not that my normal diet is composed almost totally of protein foods.”

According to photography of Marilyn Monroe she also enjoyed light weightlifting, jogging, yoga and horseback riding. She even tried archery, although judging by her form wasn't particularly good at it. (William Shatner also does archery, but he is GOOD at it.)

This historic look at how Marilyn Monroe kept in good shape, and she had a figure many women still aspire to, also makes for good inspiration because it makes you realize that if she could do it so can you.

And being able to inspire people to exercise is more than merely motivating them. Inspiration becomes a constant motivation that you can keep returning to, that reminds you of what your goals are and why you first started exercising.

Exercise Motivational Photography

Making your desktop image for your computer something which motivates you to exercise... or printing out various motivational images and putting them on your fridge, next to mirrors, etc are a great way to remind yourself to exercise regularly.

And if you still can't find the motivation to exercise then its well past time you hired a personal trainer to help keep you motivated.

Ice Skating + Swimming Testimonial

"Thank you again for teaching me ice skating and swimming. I feel much more confident now when skating / swimming alone and I am using the techniques you taught me.

Thank you so much!"

- Janet W.